Blueberries

Nutrition:

Blueberries are widely considered a 'superfood' and are highly popular due to their natural sweet flavour. Alongside their delicious taste, blueberries can provide various impressive health benefits. They are rich in nutrients including vitamins (C, K and B vitamins) and anthocyanins (which are powerful antioxidants and the source of the berries distinct deep colour), flavonoids and polyphenols.

Health Benefits:

Provides Antioxidant Protection

Blueberries have one of the highest antioxidant levels of all common fruit and vegetables. Antioxidants can powerfully protect the body from free radicals – unstable molecules that are harmful to cells and contribute to ageing and diseases. Blueberries are particularly rich in one type of antioxidant called anthocyanin. Research has linked anthocyanins to decreased risk of cardiovascular disease, type 2 diabetes, and death.

Supports Cognitive Function

Blueberries may help to boost cognitive function, for instance by supporting memory and concentration. One study found found following 90 days of blueberry supplementation healthy older adults showed better task switching and reduced interference in memory. A further study found that after consuming blueberries for 12 weeks magnetic resonance imaging showed greater brain activity in regions mediating cognitive function in healthy older adults during a cognitive challenge. Due to their potent antioxidant profile, blueberries may be particularly beneficial in protecting against age-related cognitive decline which is often linked to oxidative stress.

Contributes to Cardiovascular Health

Research suggests that blueberries may be a great natural way to support cardiovascular health and this may be in part due to the berries anthocyanin content. Studies have linked higher anthocyanin intake to a roughly 25% reduction in the risk of coronary artery disease including both fatal and nonfatal myocardial infarction, and a roughly 8–10% reduction in hypertension risk.

History:

Blueberries have long history of use across various cultures, where they are valued for their use as both a source of food and medicinal benefits. For example, the Indigenous peoples of North America used wild blueberries as both a great source of food and to treat ailments such as coughs and digestive issues.

Typical Use:

Blueberries are widely used for both culinary and supplement purposes. They can be consumed fresh, dried or frozen and are often incorporated into smoothies, porridge, yoghurt, baked goods, salads, and sauces. Blueberry supplements can be found in the form of powders, extracts, and capsules, and are often standardised for anthocyanin content to provide optimal benefits.