11 Powerful Health Benefits of Blueberry Seeds

Blueberries are often called a “superfood” because they are loaded with nutrients and antioxidants that may help lower blood pressure, prevent heart disease, improve memory, aid in exercise recovery, and more. But did you know that blueberry seeds also have some amazing health benefits? In this article, we will explore 11 powerful health benefits of blueberry seeds and their nutritional content, as well as some potential risks and tips on how to enjoy them.

What are blueberry seeds?

Blueberry seeds are the tiny black dots that you can see inside the blueberries. They are edible and have a crunchy texture and a mild nutty flavor. Blueberry seeds are rich in vitamin E, omega-3 fatty acids, and other beneficial plant compounds that may have anti-inflammatory, antioxidant, and anti-cancer effects.

Nutritional Content of Blueberry Seeds

Blueberry seeds are very nutritious and provide a variety of vitamins, minerals, fatty acids, and phytochemicals. Here is the nutritional content of one tablespoon (8 grams) of blueberry seeds :

• Calories: 45
• Fat: 4 grams
• Protein: 1 gram
• Carbohydrates: 2 grams
• Fiber: 1 gram
• Vitamin E: 6% of the DV
• Manganese: 5% of the DV
• Omega-3 fatty acids: 0.6 grams
• Omega-6 fatty acids: 0.9 grams
• Anthocyanins: 0.2 grams
• Lutein and zeaxanthin: 0.1 grams

Health Benefits of Blueberry Seeds

Here are 11 health benefits of blueberry seeds that you may not know about:

1. Blueberry seeds may protect your skin from aging and damage

Blueberry seeds are a great source of vitamin E, which is a powerful antioxidant that can protect your skin from oxidative stress, UV damage, inflammation, and aging.

Vitamin E also helps maintain the skin’s moisture barrier and elasticity, preventing dryness and wrinkles. Blueberry seed oil is a popular ingredient in natural skincare products because it can hydrate, nourish, and repair the skin. It can also help treat damaged skin caused by radiation burns and chemotherapy .

2. Blueberry seeds may lower your blood pressure and cholesterol levels

Blueberry seeds are rich in omega-3 fatty acids, which are essential for heart health. Omega-3 fatty acids can lower your blood pressure and cholesterol levels, reduce inflammation, prevent blood clots, and improve blood vessel function.

Studies have shown that consuming blueberries or blueberry juice can lower blood pressure and improve endothelial function in people with hypertension or metabolic syndrome .

3. Blueberry seeds may boost your brain function and memory

Blueberry seeds contain anthocyanins, which are flavonoids that give blueberries their blue color. Anthocyanins are potent antioxidants that can cross the blood-brain barrier and protect the brain from oxidative stress, inflammation, and neurodegeneration.

They can also modulate the activity of neurotransmitters and enhance synaptic plasticity, which is crucial for learning and memory. Research has shown that consuming blueberries or blueberry juice can improve cognitive performance, memory, and mood in healthy adults, elderly people, and children .

4. Blueberry seeds may support your immune system and fight infections

Blueberry seeds have antimicrobial and antiviral properties that can help your immune system fight off infections. They can inhibit the growth of bacteria such as Staphylococcus aureus , Escherichia coli , Salmonella typhimurium , and Helicobacter pylori , which can cause food poisoning, ulcers, and gastritis . They can also prevent the replication of viruses such as herpes simplex virus type 1 (HSV-1), which can cause cold sores .

5. Blueberry seeds may reduce inflammation and pain

Blueberry seeds have anti-inflammatory effects that can help reduce pain and swelling in various conditions. They can suppress the production of pro-inflammatory cytokines such as tumor necrosis factor-alpha (TNF-alpha) and interleukin-6 (IL-6), which are involved in chronic diseases such as arthritis, diabetes, obesity, and cancer.

They can also inhibit the activity of cyclooxygenase-2 (COX-2), which is an enzyme that produces prostaglandins, which are mediators of pain and inflammation .

6. Blueberry seeds may enhance your exercise performance and recovery

Blueberry seeds can provide you with energy and endurance for your workouts. They contain carbohydrates, proteins, fats, and electrolytes that can fuel your muscles and prevent dehydration.

They also contain antioxidants that can protect your muscles from oxidative damage and inflammation caused by exercise. Moreover, they can stimulate the production of nitric oxide (NO), which is a molecule that dilates your blood vessels and increases blood flow to your muscles, improving oxygen delivery and nutrient uptake.

Studies have shown that consuming blueberries or blueberry juice before or after exercise can improve exercise performance, reduce muscle soreness
and fatigue, and accelerate muscle recovery .

7. Blueberry seeds may prevent or treat urinary tract infections (UTIs)

Blueberry seeds have anti-adhesive properties that can prevent bacteria from sticking to the walls of your urinary tract and causing infections. They can also acidify your urine and create an unfavorable environment for bacterial growth. Studies have shown that consuming blueberries or blueberry juice can reduce the incidence and recurrence of UTIs, especially in women who are prone to them .

8. Blueberry seeds may lower your blood sugar levels and improve insulin sensitivity

Blueberry seeds have hypoglycemic effects that can help regulate your blood sugar levels and prevent or treat diabetes.

They can inhibit the activity of alpha-glucosidase, which is an enzyme that breaks down carbohydrates into glucose, reducing the postprandial glucose spike . They can also enhance the secretion and action of insulin, which is the hormone that transports glucose into your cells, improving insulin sensitivity and glucose uptake.

Studies have shown that consuming blueberries or blueberry juice can lower fasting and postprandial glucose levels, improve insulin sensitivity, and reduce oxidative stress and inflammation in people with diabetes or prediabetes .

9. Blueberry seeds may protect your eyes from cataracts and macular degeneration

Blueberry seeds contain lutein and zeaxanthin, which are carotenoids that accumulate in the retina of your eyes and protect them from oxidative stress, blue light, and UV damage. They can also improve your visual acuity, contrast sensitivity, and night vision. Studies have shown that consuming blueberries or blueberry juice can increase the levels of lutein and zeaxanthin in your eyes and reduce the risk of age-related macular degeneration (AMD) and cataracts, which are the leading causes of vision loss in older adults .

10. Blueberry seeds may inhibit cancer growth and metastasis

Blueberry seeds have anticancer effects that can prevent or treat various types of cancer. They can induce apoptosis, which is the programmed cell death of cancer cells, and inhibit angiogenesis, which is the formation of new blood vessels that supply nutrients and oxygen to tumors. They can also modulate the expression of genes and proteins involved in cell cycle regulation, DNA repair, inflammation, invasion, and metastasis. Studies have shown that consuming blueberries or blueberry juice can inhibit the growth and spread of cancer cells in vitro and in vivo , especially in breast, colon, prostate, lung, and skin cancers.

11. Blueberry seeds may Supporting Weight Management

Blueberry seeds have gained attention for their potential role in weight management. These tiny seeds offer various benefits that can support a healthy weight and help individuals achieve their weight loss goals. In this section, we will explore the potential role of blueberry seeds in weight management and how they can promote feelings of fullness and control appetite.

One of the reasons blueberry seeds are beneficial for weight management is their high fiber content. Fiber is a type of carbohydrate that the body cannot digest, and it passes through the digestive system relatively intact. This means that foods high in fiber provide fewer calories while promoting feelings of fullness, which can help control appetite and prevent overeating.

Blueberry seeds are an excellent source of dietary fiber, which can help individuals feel fuller for longer periods. When consumed, the fiber in blueberry seeds absorbs water and expands in the stomach, creating a sense of fullness. This can help reduce the overall caloric intake by reducing the frequency of snacking and preventing excessive portion sizes during meals.

In addition to promoting feelings of fullness, the fiber in blueberry seeds can help control appetite by regulating the release of hunger hormones. When fiber is consumed, it slows down the digestion process, leading to a more gradual release of nutrients into the bloodstream. This helps stabilize blood sugar levels and prevents rapid spikes and crashes, which can contribute to increased hunger and cravings. By controlling appetite, blueberry seeds can aid in weight management by reducing the likelihood of overeating or indulging in unhealthy food choices.

Potential Risks of Blueberry Seeds

Blueberry seeds are generally safe to consume and have no major side effects. However, some people may be allergic to blueberries or blueberry seeds and experience symptoms such as itching, swelling, hives, wheezing, nausea, vomiting, or anaphylaxis. If you have a history of food allergies or experience any adverse reactions after eating blueberries or blueberry seeds, you should consult your doctor immediately.

Another potential risk of blueberry seeds is cyanide poisoning. Cyanide is a toxic compound that can be found in some plant seeds, including apple seeds, apricot kernels, cherry pits, peach pits, plum pits, and almond shells. Cyanide can interfere with the ability of your cells to use oxygen and cause symptoms such as headache, dizziness,
confusion, weakness, nausea, vomiting, seizures, coma, or death.

However, cyanide poisoning from blueberry seeds is very unlikely because the amount of cyanide in blueberry seeds is very low and your body has enzymes that can detoxify small amounts of cyanide. You would have to eat a very large amount of blueberry seeds (more than 100 grams) to experience any toxic effects from cyanide.

Therefore, as long as you consume blueberry seeds in moderation (no more than one tablespoon per day) and do not have any allergies to them, you should not worry about cyanide poisoning from blueberry seeds.

How To Enjoy Blueberry Seeds and Reap It Benefits

Here are some tips on how to enjoy blueberry seeds and get the most benefits out of this superfood.

• Sprinkle them on your yogurt, oatmeal, or salad. Blueberry seeds add a crunchy texture and a nutty flavor to your dishes. They also provide fiber, antioxidants, and omega-3 fatty acids that can boost your immune system, lower your cholesterol, and improve your brain function.
• Blend them into your smoothies or juices. Blueberry seeds can enhance the flavor and nutrition of your drinks. They can also help you feel fuller for longer and prevent blood sugar spikes. Just add a tablespoon of blueberry seeds to your blender along with your favorite fruits and liquids.
• Bake them into your muffins, cookies, or breads. Blueberry seeds can make your baked goods more moist and delicious. They can also add some extra protein and healthy fats to your treats. Simply replace some of the flour with blueberry seed flour or mix in some whole blueberry seeds to your batter.
• Make your own blueberry seed butter. Blueberry seed butter is a creamy and tasty spread that you can use on toast, crackers, or fruit. It’s easy to make at home with just a food processor and some blueberry seeds. You can also add some honey, vanilla, or cinnamon for extra flavor.

Blueberry seeds are more than just a waste product. They are a versatile and nutritious ingredient that you can enjoy in many ways. Try these tips and discover how blueberry seeds can make your meals more satisfying and enjoyable.

Conclusion

Blueberry seeds are more than just a waste product of eating blueberries. They are a powerhouse of nutrition and health benefits that can improve your skin, heart, brain, immune system, exercise performance, urinary tract health, blood sugar levels, eye health, and cancer prevention.

Blueberry seeds are easy to incorporate into your diet and can be enjoyed in various ways. Try adding some blueberry seeds to your next meal or snack and reap their amazing benefits.

Learn more:

1. Growing Blueberries From Seed – Cooperative Extension: Maine Wild Blueberries – University of Maine Cooperative Extension
2. Blueberry Seeds
3. Blueberry Seeds- Ingredient Highlight – DAYSPA Body Basics Store
4. 10 Proven Health Benefits of Blueberries

References:

1. 1 Abstract 5437: Blueberries: Conventional cancer prevention
2. 2 Pollination Efficiency of Managed Bee Species (Apis mellifera and Bombus pauloensis) in Highbush Blueberry (Vaccinium corymbosum) Productivity
3. 3 The organic panic
4. 4 Pollination, Crop Productivity, and Arthropod and Bird Communities Are Marginally Impacted by Border Vegetation in Highbush Blueberry Production
5. 5 Phytochemicals in Cereals and their Potential Health Benefits-A Review