Global Popularity of Blueberries
Trends in the global blueberry market indicate that interest in this beloved fruit remains strong and is expected to rise further. One analysis reveals that the worldwide this market was valued at $2.65 billion in 2023, with projections suggesting it could exceed $4 billion by 2029.
Why Blueberries Are Loved
There are numerous reasons why people enjoy blueberries, including their ability to “keep well, their natural sweetness and flavor, and their versatility in various dishes,” according to Dr. Carolyn Newberry, an attending physician and nutrition scientist at Weill Cornell Medical Center in New York City.
- Blueberries in Everyday Foods
Indeed, this fruit is favorite in smoothies and are often used as a topping for Greek yogurt, pancakes, cereal, oatmeal, waffles, and salads. They are also commonly found in a variety of baked goods such as muffins, scones, cookies, breads, pies, cheesecakes, cobblers, and crisps.
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A Convenient Snack Option
In addition to their delicious taste in many foods, “blueberries are a convenient fruit, making them a popular choice for those on the go,” says Caroline Susie, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics. “Blueberries are also packed with nutrients.”
Also Read: What Does Biotin Supplement Do? Benefits and Potential Risks
What are blueberries?
It is a type of fruit that belongs to the Ericaceae plant family, which also includes huckleberries, cranberries, lingonberries, and over 4,000 species of flowering plants.
- Where Does it Grow?
Blueberries grow on bushes in generally humid and warm climates, requiring at least six hours of direct sunlight each day, although some varieties can thrive in cooler temperatures.
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Top Producing Countries
China is the largest producer of blueberries globally, followed by the U.S. and Peru.
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Types in U.S
Susie points out that in the U.S., the primary types of blueberry include northern highbush, southern highbush, rabbiteye, lowbush, and half-high.
Are blueberries good for you?
Regardless of the variety you choose, it offers numerous health benefits. For example, 100 grams of the fruit (approximately 1 to 1.5 cups, depending on their size) contains biotin, fiber, vitamin K, manganese, calcium, and over 8 milligrams of vitamin C, along with smaller amounts of protein, iron, phosphorus, and potassium, according to the U.S. Department of Agriculture.
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Antioxidant Benefits of Vitamin C
Newberry highlights the fruit’s manganese content for “keeping bones strong,” and emphasizes its vitamin C content as a powerful antioxidant “that promotes wound healing and reduces the risk of illness.” She also points out that because this fruit is rich in vitamin K, “it can help clot blood in case of injury.”
- Cognitive and Motor Skill Benefits
Additionally, blueberries are high in anthocyanins, another type of antioxidant known for benefits like improved cognitive function and motor skills.
- Fiber for Blood Sugar Control and Satiety
Blueberries also provide a good amount of fiber—about 4 grams per cup—which can slow digestion, making them a blood sugar-friendly option, according to Susie. Their high fiber content contributes to a feeling of fullness, and combined with their low calorie count (only 64 calories per 100 grams), they can aid in healthy weight management.
Can you eat blueberries every day?
Despite their many nutritional advantages, some individuals should monitor their blueberry intake.
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Watch Out for Digestive Sensitivities
Those with sensitive stomachs or digestive issues, such as irritable bowel syndrome, may experience stomach pain, constipation, or cramping from eating too many.
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Potential Allergic Reactions
Additionally, blueberries can trigger allergic reactions like hives and swelling for those with food allergies related to the Ericaceae plant family.
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Caution with Cholesterol-Lowering Medications
The fruit can also have negative interactions with cholesterol-lowering medications. Furthermore, since it contains vitamin K, “people on certain types of blood-thinning medications may want to consult their doctor about how much is safe to consume,” warns Newberry.
