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Blueberries

About Blueberries

Blueberries predominantly come from North America, but are now also grown in Australia, New Zealand, and South America.  Within the United States, Michigan and Georgia are the largest producers.

Nutrition Benefits of Blueberries

Blueberries are often labeled as a superfood for their high levels of antioxidants.  The main antioxidant in blueberries are flavonoids – in particular, anthocyanins.  Anthocyanins are thought to have anti-aging benefits.  Blueberries often also get associated with benefits related to brain health / memory, cancer fighter, digestion, heart health, skin, weight loss, type 2 diabetes, eye health, and cardiovascular system.

Smoothie Tip

We typically buy frozen blueberries to be used in smoothies.  They are cheaper and last a very long time.  Antioxidant properties are not damaged from the freezing process.

Nutrition Facts
Always Discuss
with your doctor.

Always discuss
with your doctor

This information is not meant to replace your doctor, but to work in tandem with your doctor’s advice. This website makes it easy for you and your doctor to select the best foods and the best smoothie recipes that you should be eating.

My Nutrition Advisor does not diagnose, cure, or treat disease.

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Recipe

Blueberries scores well for 14 health goals

This ingredient was scored for various health goals Learn more.

Learn why

Brain

Recipe Score:94

Learn why

Circulatory System (Cardiovascular)

Recipe Score:94

Learn why

Diabetes (Type 2)

Recipe Score:94

Learn why

Erectile Dysfunction

Recipe Score:94

Learn why

Fat Loss

Recipe Score:94

Learn why

Look Younger

Recipe Score:94

Learn why

Memory

Recipe Score:92

Learn why

Alzheimers

Recipe Score:90

Learn why

Athletic Performance

Recipe Score:90

Learn why

Blood Pressure

Recipe Score:90

Learn why

Breast Cancer

Recipe Score:90

Learn why

Liver

Recipe Score:88

Learn why

Women's Health Issues

Recipe Score:88

Learn why

Parkinson's

Recipe Score:82

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The Research

Brain

Brain: Score 94

Summary:

Blueberries enhance memory. They attenuate microglial activation in the brain suggesting they may attenuate age-induced inflammation. Blueberries reverse age related declines in neuronal signal transduction, cognitive, and motor behavioral deficits. They may reduce neurodegenerative diseases.

References:
Human Studies:

Study 1 Study 2

Animal Studies:

Study 1 Study 2 Study 3 Study 4

Lab Studies:

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Circulatory System (Cardiovascular)

Circulatory System (Cardiovascular): Score 94

Summary:

Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome. Just three servings weekly of blueberries reduced the risk of heart attack in middle-aged women by 33% compared to those eating berries once monthly or less. They exhibit cardioprotective properties

References:
Human Studies:

Study 1 Study 2

Animal Studies:

Study 1 Study 2 Study 3

Diabetes (Type 2)

Diabetes (Type 2): Score 94

Summary:

Human: Blueberries improve insulin resistance in obese, insulin resistant men and women. They reduce fasting glucose, C-reactive protein (inflammation) and plasma aminotransferases in patients with type 2 diabetes. Animal: They exhibit anti-obesity and anti-diabetic properties.

References:
Human Studies:

Study 1 Study 2

Animal Studies:

Study

Erectile Dysfunction

Erectile Dysfunction: Score 94

Summary:

Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome. Just three servings weekly of blueberries reduced the risk of heart attack in middle-aged women by 33% compared to those eating berries once monthly or less. They exhibit cardioprotective properties

References:
Human Studies:

Study 1
Study 2

Animal Studies:

Study 1
Study 2

Fat Loss

Fat Loss: Score 94

Summary:

Human: Blueberries improve insulin sensitivity in obese, insulin resistant people. They may have therapeutic value in metabolic syndrome. Animal: Blueberry exhibits anti-obesity and anti-diabetic effects. Blueberry intake reduced phenotypes of metabolic syndrome in obesity prone rats.

References:
Human Studies:

Study

Animal Studies:

Study 1 Study 2

Academic Review:

Study

Look Younger

Look Younger: Score 94

Summary:

Human: Blueberries were in a mixture that improved visible signs of aging. Animal: Blueberries contain compounds that have a protective effect against oxidative damage. They contain polyphenols that promote lifespan extension. They inhibit free radical formation. In Vitro: They protect against aging and light induced damage in retinal pigment epithelial cells.

References:
Human Studies:

Study

Animal Studies:

Study 1 Study 2 Study 3

Lab Studies:

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Memory

Memory: Score 92

Summary:

Human: Blueberries helped school aged children encode memory items more effectively. Animal: Blueberry significantly contributed to an improvement of spatial and working memory.

References:
Human Studies:

Study 1 Study 2

Animal Studies:

Study 1 Study 2

Alzheimers

Alzheimers: Score 90

Summary:

Blueberry significantly contributed to an improvement of spatial and working memory.

References:
Animal Studies:

Study 1 Study 2

Athletic Performance

Athletic Performance: Score 90

Summary:

Blueberries improve natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 hours of running in human study.

References:
Human Studies:

Study

Blood Pressure

Blood Pressure: Score 90

Summary:

Have been shown to reduce blood pressure and arterial stiffness in the beginning stages of hypertension.

References:
Human Studies:

Study

Animal Studies:

Study 1 Study 2

Breast Cancer

Breast Cancer: Score 90

Summary:

Animal: Blueberry inhibits the growth and metastatic potential of triple negative breast cancer. It suppresses the growth and metastasis of triple negative breast tumors in animals. It significantly reduces tumor volume and multiplicity in estrogen induced breast carcinogenesis. In Vitro: Blueberry exhibits anti-cancer and anti-invasive properties in breast cancer cell lines.

References:
Animal Studies:

Study 1 Study 2 Study 3

Lab Studies:

Study

Liver

Liver: Score 88

Summary:

Animal: Blueberries prevent oleic acid induced fatty liver and chemically induced hepatic fibrosis.

References:
Animal Studies:

Study

Women's Health Issues

Women's Health Issues: Score 88

Summary:

Animal: Blueberries prevent estrogen induced mammary tumorigenesis by modulating enzymes of estrogen metabolism.

References:
 

Study

Parkinson's

Parkinson's: Score 82

Summary:

In Vitro: Blueberry polyphenols may reduce neurodegenerative diseases.

References:
Lab Studies:

Study

How Our Scoring System Works

For each health goal, we assigned a score to each recipe and each ingredient. This helps you better understand the correlation that medical research is suggesting between foods and benefits to various health goals. Our scoring system is based on REAL RESEARCH published on pubmed.gov. This is a website that curates over 25 million different biomedical journals.

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What we consider when creating your scores:

  • 1Type of Study (human, animal, lab, or academic review)
  • 2Amount of Research
  • 3What the Research Says
  • 4How much of the ingredient we use (for the recipes)
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