Blueberries
Evidence-based nutritional information, health benefits, and longevity research for blueberries. Serving size: 100g (3/4 cup)
Complete Nutritional Profile
Per 100g (3/4 cup)
Health Benefits
Evidence-based health benefits of blueberries
Highest antioxidant capacity among common fruits (ORAC score ~9,621)
Anthocyanins improve cognitive function and delay brain aging
Reduce oxidative stress and inflammation markers
Support cardiovascular health by improving endothelial function
May improve insulin sensitivity and glucose metabolism
Protect against age-related macular degeneration
Longevity & Healthspan Research
Latest scientific evidence on blueberries and healthy aging
How to Use Blueberries
1/2 to 1 cup daily. Studies showing cognitive benefits used 1-2 cups per day. Fresh or frozen both retain beneficial compounds.
- Raw: Maximum nutrient retention
- Frozen: Freezing may actually increase anthocyanin bioavailability
- Smoothies: Blend with healthy fats (nuts, seeds) for better absorption
- Avoid: Added sugar or high-heat baking which degrades antioxidants
Anthocyanins are better absorbed when consumed with fats. Wild blueberries contain 2x more antioxidants than cultivated varieties.
- Combine with yogurt or nuts for protein and fat to slow sugar absorption
- Pair with other berries for synergistic antioxidant effects
- Add to oatmeal for fiber and sustained energy
- Blood thinning medications: Vitamin K content may affect INR (though lower than leafy greens)
- Diabetes: Monitor portion sizes due to natural sugars
- Rare: Salicylate sensitivity