It is true that good things do come in small packages. It’s an oft-said phrase applied to a handwritten card, a dazzling diamond ring, my latest order of Y2K-approved butterfly clips on Amazon… and the humble blueberry.
in season from from april to september, blueberries are a perfect sweet and sour addition to almost any food: in your morning smoothie, salad, yogurt, ice cream, or one at a time in your mouth by themselves. (Unless you’re Violet Beauregarde, in which case you’re probably not the biggest fan of blueberries.)
In the last episode of plant-based, Rachel Robinetta certified herbalist and the founder of Supernatural, breaks down what makes this small-but-mighty fruit so good for you, including how blueberries can help reduce inflammation, promote brain health, boost your mood, and more. As Robinett admits in the episode, it’s really hard to list all the benefits of blueberries, but we can certainly try.
Of course, we can’t let blueberries steal the whole good-for-you food show. For more fruits with the same powerful health benefits, check out the full episode to discover Robinett’s five favorite picks.
What are the nutrients in blueberries?
Here is a summary of the vitamins and nutrients. You will find inside these mighty little berries per 100 gram serving:
Fiber: 2.4 grams
Carbohydrates: 14.5 grams
Calcium: 6 milligrams
Magnesium: 6 milligrams
Phosphorus: 12 milligrams
Potassium: 77 milligrams
Vitamin C: 9.7 milligrams
Folate: 6 micrograms
Vitamin A: 3 micrograms
The Five Key Health Benefits of Blueberries (Besides the Delicious Taste)
1. Blueberries are high in antioxidant anthocyanin
In the episode, Robinett delves into the antioxidant benefits of this powerful fruit. According to her, anthocyanins (also known as one of the antioxidants linked to longevity) found in blueberries is what gives them their bright blue color. Anthocyanins also boast anti-aging properties, as they can help reverse and repair our system from the effects of free radical damage and oxidation.
2. Promote Heart-Healthy Vascular Function
“Blueberries are also fantastic for capillaries and vascular function. That can translate to treating varicose veins and eye health,” says Robinett. Also, a study published in American journal of clinical nutrition showed that consuming a cup of blueberries a day can help cardiovascular health. Aedin Cassidy, Ph.D, lead researcher on the study and professor at the University of East Anglia, shared with Well+Good what makes the fruit so good for your heart.
“Blueberries contain powerful bioactive compounds called anthocyanins, part of the flavonoid family, and from laboratory and animal experiments, we know that anthocyanins, responsible for the bright red and blue colors in fruits and other plant foods, can reduce inflammation, keep arteries healthy and flexible, improve blood flow and lower cholesterol levels,” says Dr. Cassidy.
3. Blueberries can potentially help improve brain health and mood
Although more research is needed to understand the connection between blueberries and brain health, the aforementioned study also showed that when participants took a blueberry supplement for four months, activity increased in the part of the brain responsible for memory , a promising indicator . In the episode, Robinett also delves into the possible neuroprotective benefits of blueberries that may have the ability to improve brain health and mood.
4. They are full of prebiotic fiber
Of course, by now we’ve all heard that a balanced gut microbiome can improve your mood, immunity, cognitive functioning, and more. So it may not come as a surprise to learn that blueberries (we lysm!) are also packed with tons of fiber that help support a well-balanced and healthy body. very happy gut microbiome. Score!
“Fibers in the starch that the good bacteria in our gut love to flourish and be healthy. Therefore, they are helping to maintain intestinal balance and the well-being of the microbiome,” says Robinett. She also explains that this type of fiber can also help inhibit the growth of bad bacteria in your system, which can upset the balance. Sounds like a win-win to me.
5. They May Help Reduce Inflammation and Allergic Reactions
Now this benefit of blueberries may surprise you (in the best possible way). According to Robinett, this berry can help with allergic reactions by inhibiting excessive histamine production and helping to stabilize white blood cells that respond to things we’re allergic to. Blueberries are packed with the polyphenol quercetin that studies show it can help with anti-allergy properties characterized by stimulation of the immune system, antiviral activity, inhibition of histamine release, and decrease in pro-inflammatory cytokines.
