Brain & Focus
Blueberries
Small berries packing some of the highest antioxidant levels of any fruit, with anthocyanins linked to brain and heart benefits.
Heart Health
Brain
Vision
Serving
1 cup (148g)
Calories Per Serving
84
Key nutrients
Anthocyanins, vitamin K, vitamin C, fiber
Nutrient density
130
Why it’s worth eating
Blueberries are packed with antioxidants, particularly anthocyanins, which give them their deep blue color. They help fight oxidative stress, support heart health, and improve brain function. A versatile superfood, blueberries can be added to smoothies, oatmeal, or enjoyed on their own as a nutritious snack.
What you may notice
Mental clarity and focus
Skin and joint comfort
Markers worth tracking
LDL cholesterol and triglycerides
C-reactive protein (inflammation)
How to eat it
Eat raw and slightly underripe for peak anthocyanin content; cooking and drying reduce antioxidant levels.
Pairs well with
Vitamin C-rich foods, improves anthocyanin absorption and recycling
Healthy fats (yogurt, nut butter), helps the body retain fat-soluble antioxidants longer
Storage
Refrigerate unwashed; wash only right before eating, and they'll keep 1-2 weeks.
The numbers, per 1 cup (148g)
24%
Vitamin K
0%
Vitamin A
16%
Vitamin C
1%
Calcium
2%
Iron
2%
Magnesium
2%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
3.6g
Blueberries, raw (FDC 171711)
Evidence
A
Strong RCT and cohort base for vascular endpoints. About half the pooled RCTs carried berry-industry funding, and effects are surrogate markers rather than hard outcomes.
Study dose vs. serving
1 cup/day (150 g freeze-dried equivalent) improved flow-mediated dilation and arterial stiffness. No effect on insulin resistance or blood pressure. Realistic serving.
Curtis PJ, van der Velpen V, Berends L, et al. Am J Clin Nutr. 2019. PMC6537945. 6-month double-blind RCT, n=115 with metabolic syndrome.
Use caution if
You take blood thinners, vitamin K content is modest but can add up with very high intake
You have a salicylate sensitivity, berries are naturally high in salicylates
Details
Type
Fruits & Veg
Season
Summer (Jun-Aug)
Forms
Fresh, frozen, dried, powder
Price
Premium
Bioactive
Anthocyanins (malvidin and delphinidin glycosides)
Heat stable
Partial - anthocyanins degrade with prolonged heat; freezing retains them well
Reliability
4 / 5
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