Superfood: Blueberries

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They may not wear capes or move faster than a speeding bullet, but blueberries pack some serious super powers. Between its cancer fighting compounds and links to preventing memory loss, this berry deserves a spot  next to Superman in the Justice League^[1][2]. 

Tougher Than They Look — What It Is

Grown in 38 states, blueberries can proudly call the U.S. their main home. But their local flavor isn’t the only super thing about them. At 84 calories a cup, these of a serving of berries contains  14 percent of the suggested daily fiber and 24 percent of the suggested daily intake of Vitamin C. Not bad for a tiny berry!

But it gets better. Research suggests blueberries deliver even more profound and long-lasting benefits. One study found that consuming a cup of blueberries per week can lower blood pressure and perhaps speed up metabolism, due mostly to their high amount of antioxidant anthocyanins^[3]. Another study suggests blueberries can lower levels of LDL (the bad cholesterol), reducing the risk of coronary heart disease^[4]. Blueberries may also inhibit the growth of breast cancer cells^[5].

 A recent study also linked wild blueberry juice to enhanced memory and learning function in older adults while reducing blood sugar and decreasing symptoms of depression^[6]. Because of their blueberry’s link to memory, some researchers suggest blueberries could potentially fight more serious memory problems  like Alzheimer’s and Parkinson’s^[7]. With a resume like this, blueberries may stand a chance at winning the next Nobel Prize.  

Love Those Baby Blues – What It Means to You

The blueberry seasons runs from May to October, but dried and frozen alternatives allow them to be enjoyed year-round. To get fresh berries all year long though, grocery sell berries from. These varieties, however, are often more expensive.

After buying blueberries, don’t automatically drop them into a pie (as delicious as that sounds). These berries can be eaten plain, mixed into a parfait, or used in savory sauces. 

And before downing a whole bucket of blueberries, note that they contain a relatively high sugar content (especially in the dried variation). But hey, if there’s something to splurge on, let it be blueberries. After all, the ferocious little berries sure pack quite the nutritious punch.

What’s your favorite way to eat blueberries? Share in the comments below!

Updated January 2012

1. Blueberry phytochemicals inhibit growth and metastatic potential of MDA-MB-231 breast cancer cells. Adams, LS., Phung, S., Yee, N., et al. Division of Tumor Cell Biology, Beckman Research Institute of the City of Hope, Duarte, California 91010, USA. Cancer Research 2010 May 1;70(9):3594-605. Epub 2010 Apr 13. [↩]
2. Towards a unifying, systems biology understanding of large-scale cellular death and destruction caused by poorly liganded iron. Kell, DB. School of Chemistry and the Manchester Interdisciplinary Biocentre, The University of Manchester, Manchester M1 7DN, UK. Archives of Toxicology 2010 Nov;84(11):825-89. [↩]
3. Habitual intake of flavonoid subclasses and incident hypertension in adults. Cassidy, A., O’Reilly, ÉJ., Kay, C., et al. School of Medicine, University of East Anglia, Norwich, United Kingdom. The American Journal of Clinical Nutrition 2011 Feb;93(2):338-47. [↩]
4. Berries: Emerging Impact on Cardiovascular Health. Basu A., Rhone M., Lyons TJ. Department of Nutritional Sciences, Oklahoma State University, Stillwater, OK. Nutrition Reviews. 2010 March; 68(3): 168-77. [↩]
5. Blueberry phytochemicals inhibit growth and metastatic potential of MDA-MB-231 breast cancer cells… Adams, LS., Phung, S., Yee, N., et al. Division of Tumor Cell Biology, Beckman Research Institute of the City of Hope, Duarte, California 91010, USA. Cancer Research 2010 May 1;70(9):3594-605. Epub 2010 Apr 13. [↩]
6. Blueberry supplementation improves memory in older adults. Krikorian, R., Shidler, MD., Nash, TA., et al. epartment of Psychiatry, University of Cincinnati Academic Health Center, Cincinnati, Ohio, USA. Journal of Agricultural and Food Chemistry 2010 Apr 14;58(7):3996-4000. [↩]
7. Towards a unifying, systems biology understanding of large-scale cellular death and destruction caused by poorly liganded iron. Kell, DB. School of Chemistry and the Manchester Interdisciplinary Biocentre, The University of Manchester, Manchester M1 7DN, UK. Archives of Toxicology 2010 Nov;84(11):825-89. [↩]