Blueberries
Small berries packing some of the highest antioxidant levels of any fruit, with anthocyanins linked to brain and heart benefits.
Focus
Heart Health
Anti-Inflammatory
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.
Blueberries
Per
1 cup (148g)
Calories
84
Vitamin K
24%
Vitamin A
0%
Vitamin C
16%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
2%
Potassium
2%
Calcium
1%
Fiber
3.6g
Nutrition Highlights
Anthocyanins, vitamin K, vitamin C, fiber
Fuhrman ANDI chart, 1.5 cups
Nutrition Density Score (ANDI Score)
130
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat raw and slightly underripe for peak anthocyanin content; cooking and drying reduce antioxidant levels.
Absorption Boost
Vitamin C-rich foods — improves anthocyanin absorption and recycling
Healthy fats (yogurt, nut butter) — helps the body retain fat-soluble antioxidants longer
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
Storage
Refrigerate unwashed; wash only right before eating, and they'll keep 1–2 weeks.
Biomarkers to Track
Subjective
(Daily)
Mental clarity and focus
Skin and joint comfort
Objective
(Quarterly)
LDL cholesterol and triglycerides
C-reactive protein (inflammation)