Blueberries

Blueberries are incredibly rich in antioxidants. They contain anthocyanins (maldivins, delphinidins, pelargonidins, cyaniding, and peonidins) as well as flavonols (kaempferol, quercetin and myricetin) and resveratrol. All of these anti-oxidants make it a potent anti-cancer food, and many studies have investigated it’s effects in reducing cancer.

For example, researchers at The University of Georgia found that phenolic compounds from blueberries are effective at preventing the growth of colon cancer cells and can induce apoptosis (cell death). They also have inhibitory effects on the growth of liver cancer cells via DNA fragmentation and caspase-3 activity. In addition, blueberries have been shown to significantly reduce the growth of prostate cancer cells by altering the level of androgens present, as well as inhibiting growth of breast cancer cells through modulation of the phosphatidylinositol 3-Kinase pathway.

Blueberries have also been found to lower the risk of Parkinson’s and Alzheimer’s disease. Recent studies have found that flavonoids and polyphenols from berries, such as blueberries, accumulate in the brain following long-term consumption, and can influence cell-signalling cascades in the brain. Consuming antioxidant-rich berries can improve memory in aging animals, mainly due to polyphenol interaction with aging neurons which reduces stress-related cellular signalling and increases neuron capacity to function properly during aging.

Blueberries Nutrition Facts
Amount Per 50 berries (68 g)100 grams1 cup (148 g)1 cup (148 g)

Calories 85
% Daily Value*
Total fat 0.5 g	0%
Saturated fat 0 g	0%
Polyunsaturated fat 0.2 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg	0%
Sodium 1 mg	0%
Potassium 114 mg	3%
Total Carbohydrate 21 g	7%
Dietary fiber 3.6 g	14%
Sugar 15 g
Protein 1.1 g	2%
Vitamin A	1%	Vitamin C	24%
Calcium	0%	Iron	2%
Vitamin B-6	5%	Vit. B-12	0%
Magnesium	2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sources include: USDA

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11 Evidence-based Health Benefits of Blueberries:


1) Nutrient-rich - 150g portion can supply 1/4 of vitamin C and manganese requirements, 1/3 of vitamin K1 needs, and also provide vitamin E and copper


2) Support gut health - antioxidants and fiber in blueberries both support gut health (some of the antioxidants directly affect the microbiome)


3) Antioxidants - blueberries have one of the highest antioxidant contents of all fruits and vegetables


4) Reduce DNA damage - One study showed 20% reduction in free radical activity in otherwise healthy individuals (mean age: 28.5) (PMID: 17602170)


5) Lower risk of heart disease - 150g portion of blueberries every day can reduce risk of cardiovascular disease by 15% (According to a 6 month trial in older people with "metabolic syndrome") (PMID: 23319811).


6) Protect brain function - flavonoids in blueberries activate signaling proteins in the hippocampus. Clinical trials have shown improvements in learning and memory tests in older people consuming blueberry juice for 2 months (PMID: 20047325).


7) Improve memory & attention - 200g of blueberries in a smoothie every morning has shown to improve memory and concentration in the afternoon compared to a placebo


8) Control blood sugar - anthocyanins in blueberries can improve insulin sensitivity. consumption of blueberries may block certain digestive enzymes and this can help reduce blood sugar spikes after a meal


9) regulate cholesterol - 50g of blueberry consumption every day has shown to lower oxidized LDL BY 27% (PMID: 20660279).


10) lower blood pressure - consumption has been shown to lower blood pressure by 4-6% over the course of 8 weeks (PMID: 20660279)


11) promote muscle recovery - in one study, a smoothie containing 200g of blueberries significantly increased recovery of peak isometric strength after a muscle-damaging eccentric exercise protocol, compared to placebo (PMID: 22564864).