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Is eating strawberries and blueberries everyday good for you?

Berries like strawberries and blueberries are nutritious fruits that are rich in vitamins, minerals, fiber and antioxidants. Eating them daily can provide many health benefits. However, some people wonder if it is healthy to eat too many berries every day.

Nutrition in Strawberries and Blueberries

First, let’s look at the nutrition contained in strawberries and blueberries that make them healthy choices:

Nutrient Strawberries Blueberries
Vitamin C 84.2 mg (149% DV) 14.4 mg (25% DV)
Manganese 0.4 mg (19% DV) 0.3 mg (15% DV)
Fiber 3 g (12% DV) 2.4 g (10% DV)
Vitamin K 2.9 mcg (3% DV) 28.6 mcg (24% DV)
Folate 24.3 mcg (6% DV) 6 mcg (2% DV)
Potassium 233 mg (5% DV) 77.4 mg (2% DV)
Copper 0.1 mg (6% DV) 0.1 mg (5% DV)
Vitamin E 0.3 mg (2% DV) 0.6 mg (3% DV)
Magnesium 13.8 mg (3% DV) 6.5 mg (2% DV)

As you can see, strawberries and blueberries contain decent amounts of vitamins C, manganese, fiber, folate, copper and vitamin K. They also have antioxidants like anthocyanins, ellagic acid, quercetin, gallic acid and resveratrol.

Health Benefits of Eating Strawberries and Blueberries Daily

Here are some of the top health benefits associated with eating strawberries and blueberries daily:

1. High in Antioxidants

Antioxidants help reduce oxidative stress and inflammation in the body. They neutralize damaging free radicals and protect cells from harm.

The anthocyanins that give berries their red, blue and purple color are powerful antioxidants. Berries also contain other antioxidant compounds like vitamin C, ellagic acid, resveratrol, quercetin and gallic acid.

Eating berries daily can increase antioxidant levels and reduce markers of oxidative stress. This may help prevent chronic diseases like heart disease, cancer and diabetes.

2. May Improve Brain Function

The antioxidants and polyphenols in berries have been studied for their benefits on the brain.

They may directly interact with aging neurons, improving signaling and protecting brain cells from damage.

In studies of rats and older adults, blueberry supplements improved memory and slowed declining cognitive function. Eating berries may also delay the onset of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

3. Can Reduce Inflammation

Chronic inflammation has been linked to diseases like diabetes, cancer and autoimmune disorders.

The antioxidants and other anti-inflammatory compounds in berries have been shown to lower inflammatory markers like C-reactive protein (CRP) and IL-6.

Their anti-inflammatory effects may be protective against inflammatory diseases. For example, eating blueberries regularly is linked to lower CRP and better heart health.

4. Help Maintain Heart Health

Heart disease is the leading cause of death worldwide. Berries contain many compounds that benefit heart health:

  • Antioxidants help protect the heart from oxidative damage.
  • Polyphenols help reduce blood pressure and relax arteries.
  • Fiber and potassium help reduce high blood pressure.
  • Folate helps lower homocysteine, a risk factor for heart disease.

Some large observational studies link high intakes of strawberries and blueberries to a significantly lower risk of heart attacks.

5. Can Lower Cholesterol and Triglycerides

High levels of “bad” LDL cholesterol and blood fats called triglycerides are risk factors for heart disease.

Berries are rich in soluble fiber, which helps lower cholesterol. Their antioxidants are also involved in reducing LDL oxidation and levels of triglycerides.

Various studies show that blueberry and strawberry juice can reduce total and LDL cholesterol, triglycerides and oxidized LDL.

6. May Help Control Blood Sugar Levels

Berries are low in sugar compared to other fruits and also have a low glycemic index (GI), meaning they do not raise blood sugar levels as rapidly.

In some studies, berries helped improve insulin sensitivity and reduce blood sugar levels in people with, or at risk of, diabetes.

The fiber in berries slows digestion and maintains stable blood sugar levels after meals.

7. High in Fiber to Benefit Digestion

Berries are rich sources of fiber, including soluble fiber. Eating them regularly may help prevent constipation and keep your digestive system healthy.

Soluble fiber absorbs water to form a gel-like substance in the digestive tract. It improves gut motility and helps soften stool.

One cup of strawberries provides 12% of the RDI for fiber, while a cup of blueberries has 10% of the RDI.

8. Help Support Immunity

Blueberries and strawberries are high in vitamin C. One cup provides over 100% of the RDI for vitamin C.

Vitamin C helps immune cells grow and function properly. Its antioxidant effects also help strengthen your body’s defenses against infections.

Getting your vitamin C from fruits like berries may offer better immune-boosting effects than supplementing.

9. Can Promote Skin Health

The antioxidant and anti-inflammatory compounds in berries protect your skin from sun damage.

In one human study, participants who ate blueberries showed less skin damage after UV exposure compared to a control group.

Animal studies suggest that berries may help prevent wrinkles and delay the aging process.

10. Easy to Add to Your Diet

Berries are incredibly versatile and easy to incorporate into your diet daily.

Here are some easy ways to eat more strawberries and blueberries:

  • Add them fresh or frozen to your cereal, yogurt, cottage cheese, oatmeal or smoothies.
  • Mix blueberries into pancake or waffle batter.
  • Make a berry parfait with yogurt and granola.
  • Blend berries into a healthy salad dressing or salsa.
  • Stir strawberries into your favorite trail mix.
  • Keep a bag of frozen berries on hand for quick smoothies.
  • Slice strawberries over your morning toast, pancakes or French toast.

Potential Concerns with Eating Too Many

Eating berries in normal food amounts is perfectly safe for most healthy people. However, there are some considerations with consuming large amounts daily over the long term:

Pesticide Residue

Just like other fruits and vegetables, conventionally grown berries can contain traces of pesticides.

Going organic or washing berries thoroughly can minimize exposure. Still, pesticide residue is unlikely to cause harm for most people eating normal amounts.

High Fiber Content May Cause Digestive Issues

Berries are among the highest fiber fruits. While fiber is healthy, it can cause gas, bloating and digestive discomfort when rapidly increased in the diet.

Introduce high fiber foods like berries gradually and drink plenty of water to help your system adjust.

Sugar Content in Some Berries

All whole fruit contains natural sugars. However, some popular berries like grapes and cherries are higher in sugar:

Fruit Net carbs in one cup
Strawberries 11.7 grams
Blueberries 21 grams
Grapes 15.4 grams
Cherries 22.8 grams

People with diabetes or weight concerns should moderate higher sugar fruits and focus on lower glycemic choices like strawberries and blueberries.

May Interact with Medications

The compounds in berries may interact with some medications. For example, large amounts could enhance the effects of blood thinners.

Keep your berry portions moderate and discuss any concerns with your healthcare provider.

The Bottom Line

Berries like strawberries and blueberries are packed with vitamins, minerals, fiber, and antioxidants. Eating them daily provides many health benefits.

Getting a cup or two per day can improve digestion, heart health, blood sugar levels, immunity and skin health. Berries are also linked to better brain function and protection against neurodegenerative diseases.

Aim to incorporate fresh or frozen strawberries, blueberries, blackberries and raspberries as a daily snack or breakfast topping. Be mindful of your portion sizes and enjoy these fruits in moderation as part of an overall healthy diet.