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

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 19 health goals

This ingredient was scored for various health goals Learn more.

The Research

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.

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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

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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.

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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.

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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:
Animal Studies:

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.

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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.

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Heart Attack: Score 90

Summary:

Human: 3 servings weekly reduced the risk of heart attack by 33%.

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Alzheimers: Score 90

Summary:

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

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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.

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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.

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Blood Pressure: Score 90

Summary:

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

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Colon Health: Score 88

Summary:

Animal: Blueberries inhibit colon carcinogenesis. In Vitro: Blueberries can inhibit colon cancer cell proliferation and induce cell death.

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Irritable Bowel Syndrome: Score 88

Summary:

Animal: Blueberry has a protective effect in an experimental model of inflammatory bowel disease.

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Liver: Score 88

Summary:

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

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Multiple Sclerosis: Score 88

Summary:

Animal: Blueberries have a beneficial effect in an experimental model of multiple sclerosis.

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Women's Health Issues: Score 88

Summary:

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

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Inflammation: Score 86

Summary:

Animal: Blueberry attenuates microglial activation in the brain suggesting it may attenuate age induced inflammation.

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Parkinson's: Score 82

Summary:

In Vitro: Blueberry polyphenols may reduce neurodegenerative diseases.

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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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