Blueberries and strawberries are two items always found on my shopping list. They’re both regarded as some of the best fruits in the world. That’s why I add both of them into my smoothies. They not only add flavor, they have a ton of benefits. However, when comparing these two fruit heavyweights, which are healthier, strawberries or blueberries?
Blueberries are healthier than strawberries because blueberries contain more antioxidants. The FDA lists blueberries higher than strawberries on their top 20 antioxidant list. Antioxidants help fights cell damage which causes severe illnesses. They maintain similar benefits and nutrients but the extra antioxidants make blueberries more effective.
This blog post will cover in detail which health benefits each one helps the most. In addition, how much of each is recommended and what ailments are possible if you consume too much strawberries or blueberries.
Smoothie Tip: Adding frozen mango or other frozen fruit, instead of ice, enhances the flavor and nutrient content. In addition, I routinely add pomegranate juice to my smoothies along with green vegetable juice. The secret to an easy smoothie is having a blender powerful enough to handle the workload.
The blender I recommend has a 6 blade, multi-tiered blade, check it out and the current price on Amazon, Nutri Ninja BL685 with Auto-iQ Technology. In addition, try these easy to make smoothies for incredible health, rapid weight loss and energy!
Disclaimer: Some of links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.
Why Blueberries Are Healthier Than Strawberries
These two berries have very similar properties and benefits 1. With that being said, it’s the efficiency of blueberries and antioxidants that gives them the slight edge over strawberries. To understand why blueberries are better, we’ll take a look at their nutrients and benefits.
Both blueberries and strawberries are beneficial to your health and have a wealth of nutrients that can do wonders for your overall health and your immune system. Lets first compare their nutrient content per one cup 2.
|Omega-3 Fatty Acids||85.8 mg||98.8 mg|
Their nutrient content is very similar with almost all the nutrients, except for vitamin C, having the same percentage of daily recommended values. The following table shows the total number of antioxidants per one cup of blueberries and strawberries 3.
|1 Cup||Total Antioxidants|
Blueberries have approximately twice the number of antioxidants than strawberries. This is what gives blueberries their edge. Why are antioxidants so important? They help fight disease by preventing and repairing stress from oxidation 4.
During oxidation, cells become damaged and turns into free radicals. Free radicals will cause more damage to cells. The more damage to your body’s tissue can lead to a number of diseases like the following:
- High blood pressure
- Heart disease
- Parkinson’s Disease
- Alzheimer’s Disease
One of the ways to battle free radicals and oxidative stress is to increase the number of antioxidants. Of all the foods high in antioxidants berries are on the top of the fruit category. Blueberries top the list of fruits and berries. The top 11 foods on the USDA Top Antioxidant List are the following:
- Small red beans
- Wild blueberries
- Red kidney beans
- Pinto beans
- Cultivated blueberries
Blueberry Health Benefits
When you eat blueberries, you are taking in almost all of the essential vitamins and minerals needed by the body. This combined with the antioxidant properties of blueberries have been shown in scientific studies to benefit the following diseases:
- Lower risk of heart disease: Studies have shown a lower risk of heart attacks when the participants had a high intake of anthocyanins, the main antioxidant in blueberries 5.
- Lower blood pressure: Studies have shown consuming blueberries everyday for a month lowered both systolic and diastolic blood pressure 6.
- Lower cholesterol: The antioxidants in blueberries are associated with improved cholesterol levels 7.
- Help fight cancer: Numerous studies have shown consuming blueberry juice or blueberries reduced DNA damage due to free radicals 8.
- Help fight diabetes: The anthocyanins contained in blueberries have been shown to improve insulin sensitivity and glucose metabolism 9:
- Help maintain brain function: The antioxidants in blueberries were shown to improve cognitive impairment in people who consumed blueberry juice for 12 weeks 10.
Strawberry Health Benefits
Let’s take a look at the health benefits of consuming strawberries 11. You will notice that they are similar to the benefits of blueberries. This is because of a similar nutrient profile as blueberries. In addition, they share many of the same antioxidants. Although strawberries contains much less making them effective but not as strong as blueberries.
- Help fight cancer.
- Improve heart health.
- Improve cholesterol.
- Help regulate blood sugar.
Which Fruit, Strawberries or Blueberries Contains The Most Pesticides?
Strawberries contain more pesticides than blueberries. Strawberries are the number one fruit or vegetable on the Environmental Working Group 2020 Dirty Dozen List. Blueberries are listed number thirteen. The list contains the top fruit and vegetables containing the highest traces of pesticides.
The following is the 2020 Dirty Dozen Foods List:
Strawberries have made number one on the list for the fourth year straight. Ninety percent of the fruit and vegetables tested, including strawberries, tested positive for two or more pesticides 12. This is one of the main reasons why I always try to purchase organic strawberries or blueberries when shopping.
Blueberries VS Strawberries: Which Is Best For Weight Loss?
Are blueberries good for weight loss?
Blueberries are good for weight loss because they are low in calories and high in nutrients. Many of the nutrients contained in blueberries are associated with weight loss.
Can strawberries help with weight loss?
Strawberries can help with weight loss because they are low in calories and high in nutrients. Many of the nutrients contained in strawberries are associated with weight loss.
You can’t really say which of these is better for weight loss. They are too similar to make a comparison on. Both fruits are some of the best fruits you can eat when trying to lose weight.
Not only are they low in calories but they also add fiber and nutrients to your diet that help the process of losing weight. They both have antioxidants, and are both rich in vitamins and minerals. In addition, they can both help replace nutrient loss typical of someone is may be limiting their calorie intake to lose weight.
Here’s some helpful tips on how to use blueberries or strawberries:
- Eat them as a snack.
- Add them to organic greek yogurt.
- Add them to a fruit salad.
- Add them to a smoothie.
Can You Eat Strawberries Or Blueberries Everyday?
Now that we have established both of these berries are extremely beneficial to you, you might be wondering whether or not it is a good idea to eat one or both of these every day. Let’s take a look.
Fresh fruit is a healthy part of any nutrition plan as long as its consumed in moderation. The American Heart Association recommends four servings or two cups of fruit per day 13. They don’t state which specific fruit. Strawberries and blueberries can be included in the total servings. It’s always best to eat a wide variety of different fruits to gain the benefits and nutrients of all them combined.
The popular mediterranean diet recommends eating fruit everyday but doesn’t specify which fruit or how much.
As with any nutrition plan, always check with your physician and be guided by their recommendations.
Can Eating Too Many Blueberries Or Strawberries Be Bad For You?
Eating too much fruit, including blueberries or strawberries, can have a negative impact on your digestive system. Consuming too much fruit can cause mild to more serious symptoms. These symptoms include:
- Heartburn and reflux
It’s important to say that with any food, you should never overdo it with the amount you consume. This is true as well for the two fruits we are discussing today.
Read Next – More Food vs Food!
- NutritionData: Blueberries
- NutritionData: Strawberries
- St. Johns Health: Top 20 Foods high In Antioxidants
- FDA: Can Antioxidant Foods Forestall Aging?
- National Center for Biotechnology Information: High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women
- Blood Pressure Explained: Fruits That Lower Your Blood Pressure
- National Center for Biotechnology Information: Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome
- National Center for Biotechnology Information: Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers
- National Center for Biotechnology Information: Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women
- National Center for Biotechnology Information: Blueberry Supplementation Improves Memory in Older Adults
- National Center for Biotechnology Information: Promising Health Benefits of the Strawberry: A Focus on Clinical Studies
- EWG: Dirty Dozen
- The American Heart Association: The American Heart Association Diet and Lifestyle Recommendations