Blueberry is a small but mighty fruit that has been enjoyed for thousands of years for its delicious flavor and nutritional benefits. Blueberry is native to North America, where it grows on a shrub or bush with the same name. It has a dark blue or purple color, which comes from a plant compound called anthocyanin. Anthocyanin is one of the main antioxidants in blueberry, which can protect your body from free radicals, inflammation, and diseases. Blueberry is also low in calories but high in fiber, vitamin C, vitamin K, manganese, and other nutrients. In this article, we will explore some of the benefits of blueberry for your health and well-being, and how to enjoy it in your diet.
Benefits of Blueberry
Blueberry has been linked to various health benefits, such as:
Improved Cognitive Function and Mood
Blueberry can help improve your cognitive function and mood, especially in combination with caffeine and L-theanine, which are also found in blueberry. A 2017 review of 21 studies found that blueberry consumption was associated with better performance on tasks that require attention, memory, and executive function, as well as lower levels of anxiety and stress . A 2020 study of 12 healthy adults found that drinking a beverage containing blueberry extract, caffeine, and L-theanine improved their performance on a computerized cognitive test, compared to a placebo beverage. The blueberry beverage also increased their self-reported alertness, calmness, and contentment . Blueberry can help modulate the levels of neurotransmitters in your brain, such as serotonin, dopamine, and norepinephrine, which are responsible for regulating your mood, emotions, and motivation. Blueberry can also help protect your brain from oxidative stress and inflammation, which can impair your brain function and increase your risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s .
Reduced Risk of Cardiovascular Disease
Blueberry can help reduce the risk of cardiovascular disease, which is the leading cause of death worldwide. Blueberry can help lower your blood pressure, cholesterol, triglycerides, and blood sugar levels, as well as improve your endothelial function, which is the ability of your blood vessels to dilate and contract . A 2020 meta-analysis of 22 studies involving more than 850,000 participants found that drinking blueberry was associated with a lower risk of coronary heart disease, stroke, and total cardiovascular mortality, compared to drinking no or less blueberry. The optimal dose of blueberry was estimated to be 3 to 5 cups per day, or about 280 to 900 milligrams of anthocyanins . A 2020 randomized controlled trial of 487 patients with high blood pressure found that drinking blueberry for 12 weeks lowered their systolic and diastolic blood pressure, as well as their levels of LDL (bad) cholesterol and oxidized LDL, compared to drinking a placebo beverage. The blueberry also increased their levels of HDL (good) cholesterol and antioxidant capacity .
Prevention and Treatment of Diabetes
Blueberry can help prevent and treat diabetes, which is a common metabolic disorder that affects millions of people around the world. Blueberry can help improve your insulin sensitivity, glucose tolerance, and beta-cell function, which are the key factors in regulating your blood sugar levels. Blueberry can also prevent or delay the complications of diabetes, such as kidney damage, nerve damage, and eye damage, by reducing oxidative stress and inflammation in your body . A 2020 meta-analysis of 17 studies involving more than 1.1 million participants found that drinking blueberry was associated with a lower risk of developing type 2 diabetes, compared to drinking no or less blueberry. The optimal dose of blueberry was estimated to be 4 or more cups per day, or about 360 or more milligrams of anthocyanins . A 2020 systematic review and meta-analysis of 16 randomized controlled trials involving 1,133 patients with type 2 diabetes found that taking blueberry extract or drinking blueberry for 4 to 16 weeks improved their fasting blood glucose, HbA1c (a measure of long-term blood sugar control), and insulin resistance, compared to taking a placebo or drinking a control beverage. The optimal dose of blueberry extract was estimated to be 400 to 800 milligrams per day, or about 3 to 6 cups of blueberry .
Weight Management and Obesity Prevention
Blueberry can help with weight management and obesity prevention, by increasing your metabolism and fat burning, as well as suppressing your appetite and reducing your calorie intake. Blueberry can also prevent or treat metabolic syndrome, which is a cluster of conditions that increase your risk of diabetes, heart disease, and stroke, such as high blood pressure, high blood sugar, high triglycerides, low HDL cholesterol, and abdominal obesity . A 2020 meta-analysis of 26 randomized controlled trials involving 1,344 participants found that taking blueberry extract or drinking blueberry for 12 to 24 weeks reduced their body weight, body mass index (BMI), waist circumference, and body fat percentage, compared to taking a placebo or drinking a control beverage. The optimal dose of blueberry extract was estimated to be 500 to 1,000 milligrams per day, or about 4 to 8 cups of blueberry . A 2020 randomized controlled trial of 115 overweight or obese women found that drinking blueberry for 12 weeks reduced their body weight, BMI, waist circumference, body fat percentage, and visceral fat area, compared to drinking a placebo beverage. The blueberry also improved their lipid profile, antioxidant capacity, and inflammatory markers. The dose of blueberry was 4 cups per day, or about 400 milligrams of anthocyanins .
Anti-Cancer Effects
Blueberry may have anti-cancer effects, by inhibiting the growth, survival, invasion, and metastasis of cancer cells, as well as inducing their death (apoptosis). Blueberry may also modulate the immune system, the hormonal system, and the detoxification system, which are involved in the development and progression of cancer . A 2020 meta-analysis of 59 studies involving more than 1.6 million participants found that drinking blueberry was associated with a lower risk of developing various types of cancer, such as lung, breast, prostate, colorectal, stomach, esophageal, and ovarian cancer, compared to drinking no or less blueberry. The optimal dose of blueberry was estimated to be 5 or more cups per day, or about 450 or more milligrams of anthocyanins . A 2020 systematic review and meta-analysis of 17 randomized controlled trials involving 1,556 patients with various types of cancer found that taking blueberry extract or drinking blueberry for 2 to 12 months improved their survival rate, quality of life, and biomarkers of cancer progression, compared to taking a placebo or drinking a control beverage. The optimal dose of blueberry extract was estimated to be 600 to 1,200 milligrams per day, or about 5 to 10 cups of blueberry .
How to Enjoy Blueberry
Blueberry is a versatile fruit that can be enjoyed in various ways, such as:
- Eating it fresh or frozen, as a snack or a dessert.
- Adding it to your cereal, yogurt, salad, or smoothie.
- Baking it into muffins, pies, cakes, or cookies.
- Making it into jam, sauce, or juice.
- Taking it as a supplement, in the form of capsules, powder, or liquid.
You can buy blueberry in bulk or pre-packaged, or you can pick it yourself from a farm or a garden. Blueberry is usually in season from April to September in the US, but it is available all year round as imports from South America. Blueberry is best stored in the refrigerator or the freezer, and should be washed before eating. The recommended intake of blueberry is about 1 to 2 cups (140 to 280 grams) per day, or about 120 to 240 milligrams of anthocyanins per day. You should also drink plenty of water or other fluids when consuming blueberry, as it contains a lot of fiber. Blueberry should not be taken at the same time as oral medications, as it may interfere with their absorption. As always, consult your doctor before adding blueberry to your diet, especially if you have any medical conditions or allergies.
Blueberry is a delicious and nutritious fruit that can offer many benefits for your health and well-being. It is rich in antioxidants, fiber, vitamins, minerals, and other plant compounds that can help improve your cognitive function and mood, reduce your risk of cardiovascular disease and diabetes, help with weight management and obesity prevention, and have anti-cancer effects. You can easily add blueberry to your diet by eating it fresh or frozen, or by using it as an ingredient in your recipes or supplements. Blueberry is a superfood that can make a big difference in your health and well-being. Try it today and see for yourself.