blueberries
Blueberries. You should probably eat more of them. They're high in polyphenols, flavinoids, and anthocyanin . All of these improve blood flow. (flavinoids also boost BDNF, which is essential for growing new neurons)
One serving - one cup (148g),
- Calories:Â 84
- Fat:Â 0.5g
- Sodium:Â 1.5mg
- Carbohydrates:Â 21g
- Fiber:Â 3.6g
- Sugars:Â 15g
- Protein:Â 1g
- Vitamin C: 14.4mg
- Vitamin E: 0.8mg
- Vitamin K: 28.6mcg
- Vitamin B6: 0.1mg
Glycemic load is below 10, which is considered low.
Vitamins and Minerals
Blueberries are a rich source of essential nutrients, including vitamin C, vitamin K, and the mineral manganese, which helps the body process cholesterol and nutrients like carbohydrates and protein. Vitamin K is a key nutrient in blood clotting and healthy bones.
Health Benefits
Blueberries contain compounds known as polyphenols, which are sort of an all-around star for good health. Scientists have found many benefits to blueberries due to the micronutrients they provide. There are studies that show eating 1/3 cup of blueberries daily is associated with reduced risk of disease.
Improved Memory
Blueberries have been shown to help maintain memory and prevent cognitive decline. One small study showed that people who regularly drank blueberry juice had improved performance on memory tests (and also decreased symptoms of depression). A much larger, long-term study, published in 2012, credited berries for delaying cognitive aging by as much as two and a half years.
Fight Inflammation
Phyto (plant) components are abundant in blueberries. These include flavonoids, which are responsible for the berry's antioxidant and anti-inflammatory activities. Blueberries also have lots of vitamin C. It acts as an antioxidant, aiding in wound healing, supporting the immune system, and providing anti-aging properties.
Reduce Heart Attack Risk
In one study, eating three or more weekly servings of berries like blueberries reduced the risk of heart attack in women by 32%.7 Blueberries are so beneficial in part because they're rich in heart-healthy, filling fiber. Fiber is the indigestible part of carbohydrate that aids in satiety, regulates the bowels, helps pull cholesterol away from the heart, and helps stabilize blood sugar.
Blueberries also contain anthocyanins, antioxidants that may benefit the heart by improving blood flow and countering plaque buildup.
Decrease Cancer Risk
Some research suggests that eating foods with anthocyanins may also help to fend off cancer.9 Anthocyanins are a type of flavonoid, and they are found in brightly colored fruits and vegetables including blueberries.
Improve Insulin Sensitivity
Although blueberries do contain naturally occurring sugars, their anthocyanins appear to improve insulin sensitivity and help lower blood sugar levels. That means they can help lower the risk of insulin resistance and type 2 diabetes.
References
Kimble R, Keane KM, Lodge JK, Howatson G. Dietary intake of anthocyanins and risk of cardiovascular disease: A systematic review and meta-analysis of prospective cohort studies. Crit Rev Food Sci Nutr. 2019;59(18):3032-3043. doi:10.1080/10408398.2018.1509835
Institute of Medicine (US) Panel on Micronutrients. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington (DC): National Academies Press (US); 2001. 10, Manganese.
Kalt W, Cassidy A, Howard LR, et al. Recent research on the health benefits of blueberries and their anthocyanins. Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065
Krikorian R, Shidler MD, Nash TA, et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010;58(7):3996-4000. doi:10.1021/jf9029332
Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol. 2012;72(1):135-43. doi:10.1002/ana.23594
Carlsen MH, Halvorsen BL, Holte K, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010;9:3. doi:10.1186/1475-2891-9-3
Cassidy A, Mukamal KJ, Liu L, et al. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013;127(2):188-96. doi:10.1161/CIRCULATIONAHA.112.122408
Kimble R, Keane KM, Lodge JK, Howatson G. Dietary intake of anthocyanins and risk of cardiovascular disease: A systematic review and meta-analysis of prospective cohort studies. Crit Rev Food Sci Nutr. 2019;59(18):3032-3043. doi:10.1080/10408398.2018.1509835
Yousuf B, Gul K, Wani AA, Singh P. Health benefits of anthocyanins and their encapsulation for potential use in food systems: a review. Crit Rev Food Sci Nutr. 2016;56(13):2223-30. doi:10.1080/10408398.2013.805316
Martineau LC, Couture A, Spoor D, et al. Anti-diabetic properties of the Canadian lowbush blueberry Vaccinium angustifolium Ait. Phytomedicine. 2006;13(9-10):612-23. doi:10.1016/j.phymed.2006.08.005
Stull AJ, Cash KC, Johnson WD, Champagne CM, Cefalu WT. Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. J Nutr. 2010;140(10):1764-8. doi:10.3945/jn.110.125336
Cunningham E. Are there foods that should be avoided if a patient is sensitive to salicylates?. J Am Diet Assoc. 2010;110(6):976. doi:10.1016/j.jada.2010.04.020
Rane A, Lindh JD. Pharmacogenetics of anticoagulants. Hum Genomics Proteomics. 2010;2010:754919. doi:10.4061/2010/754919
Bouzari A, Holstege D, Barrett DM. Mineral, fiber, and total phenolic retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015;63(3):951-6. doi:10.1021/jf504890k