Blueberries

1. Cardiovascular Health

A 2019 study in the American Journal of Clinical Nutrition found that participants who consumed 150 g of blueberries daily for six months experienced improved endothelial function and reduced arterial stiffness — key markers of cardiovascular health.¹

2. Cognitive Function

Research published in Nutrients (2022) reported that older adults who consumed wild blueberry powder (equivalent to 200 g of fresh fruit) for 12 weeks showed improvements in memory and executive function, attributed to anthocyanin-induced cerebral blood flow.²

3. Blood Sugar Control

A study in the British Journal of Nutrition (2010) found that daily consumption of blueberry smoothies improved insulin sensitivity by approximately 22 % in obese, insulin-resistant adults.³

4. Gut Microbiota

A 2020 systematic review in Food & Function reported that blueberry polyphenols positively modulate the gut microbiota, increasing the abundance of beneficial Lactobacillus and Bifidobacterium species.⁴

5. Anti-Inflammatory Properties

Anthocyanins in blueberries have been shown to inhibit inflammatory pathways, such as NF-κB activation, which plays a role in chronic diseases including arthritis, atherosclerosis, and metabolic syndrome.⁵

6. Anangiogenesis

Blueberries contain a powerful antiangiogenic bioactive called delphinidin which prevents or inhibits the growth of new blood vessels, which is beneficial in the case of tumours or auto-immune disorders.

Blueberries are versatile and easy to incorporate into your meals. Here are a few ways to enjoy them:

• Fresh or Frozen: Both forms retain most nutrients. Frozen blueberries may even have slightly higher antioxidant retention due to reduced spoilage.
• Breakfast Bowls: Add a handful to oats, yoghurt, or smoothies for a fibre- and antioxidant-rich start.
• Baking and Cooking: While heating can reduce vitamin C content by up to 20 %, most antioxidants such as anthocyanins remain stable during baking and cooking.
• Salads and Savoury Pairings: Combine with spinach, goat’s cheese, or walnuts for a sweet-savoury boost.
• Infused Water: Add to water or sparkling water for a refreshing, mildly flavoured drink.

Tip: To maximise their health potential, pair blueberries with a source of healthy fat (such as yoghurt or nuts) — this improves the absorption of fat-soluble antioxidants.

Numerous studies confirm that blueberries deliver measurable benefits for health:

Cardiovascular Health 
A 2019 study in the American Journal of Clinical Nutrition found that participants who consumed 150 g of blueberries daily for six months experienced improved endothelial function and reduced arterial stiffness — key markers of cardiovascular health.¹

Cognitive Function
Research published in Nutrients (2022) reported that older adults who consumed wild blueberry powder (equivalent to 200 g of fresh fruit) for 12 weeks showed improvements in memory and executive function, attributed to anthocyanin-induced cerebral blood flow.²

Blood Sugar Control
A study in the British Journal of Nutrition (2010) found that daily consumption of blueberry smoothies improved insulin sensitivity by approximately 22 % in obese, insulin-resistant adults.³

Gut Microbiota
A 2020 systematic review in Food & Function reported that blueberry polyphenols positively modulate the gut microbiota, increasing the abundance of beneficial Lactobacillus and Bifidobacterium species.⁴

Anti-Inflammatory Properties 
Anthocyanins in blueberries have been shown to inhibit inflammatory pathways, such as NF-κB activation, which plays a role in chronic diseases including arthritis, atherosclerosis, and metabolic syndrome.⁵

Antiangiogenic Properties
Blueberries contain a powerful antiangiogenic bioactive called delphinidin which prevents or inhibits the growth of new blood vessels, which is beneficial in the case of tumours or auto-immune disorders.

These findings demonstrate how the synergy of vitamins, minerals, and plant compounds in blueberries contributes to long-term health and disease prevention.

Blueberries may be small, but their nutritional and health impact is substantial. They provide a rich combination of antioxidants, vitamins, and phytonutrients that protect against oxidative stress, support heart and brain health, and maintain digestive balance. Regular consumption — even as little as a handful a day — can contribute meaningfully to overall wellness.

1. Curtis, P. J. et al. (2019). Blueberries improve biomarkers of cardiometabolic function in participants with metabolic syndrome – results from a 6-month, double-blind, randomized controlled trial. American Journal of Clinical Nutrition, 109(6), 1535–1545. https://doi.org/10.1093/ajcn/nqy380 OUP Academic+2Queen’s University Belfast+2

2. Bowtell, J. L. et al. (2022). … Nutrients, 14(3), 503. [URL not located with full text]

3. Stull, A. J. et al. (2010). … British Journal of Nutrition, 104(6), 795–802. [URL not located with full text]

4. Istas, G. et al. (2020). Blueberry polyphenols and gut microbiota modulation. Food & Function, 11, 830–841. [URL not located with full text]

5. Vendrame, S. et al. (2013). … Journal of Nutritional Biochemistry, 24(10), 1572–1579. [URL not located with full text]

6. U.S. Department of Agriculture, FoodData Central: Blueberries, raw (ID 09050). https://fdc.nal.usda.gov/ fdc.nal.usda.gov

7. Li, William. (2024). Eat to Beat Disease. [Book reference]