Fruit · Berries

Blueberries

Health
ScoreA+

Antioxidant-rich berries packed with anthocyanins

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Why Blueberries scores 97

Nutrient density33

Protein quality3

Fiber content10

Healthy fats5

Bioactive compounds15

Glycemic impact10

Top nutrients

% Daily Value per 1 medium (140 g)

Manganese 175%Vitamin C 13%Zinc 8.5%Copper 7.1%Niacin 5.3%

Nutrition

per_100g

Calories

0.7g

Protein

14.6g

Carbs

0.3g

Fat

Fiber

Health benefits

Supports cognitive function and memory

strong evidence

Anthocyanins cross blood-brain barrier and reduce neuroinflammation

Reduces oxidative stress throughout the body

strong evidence

High ORAC value neutralizes free radicals more effectively than most fruits

May improve cardiovascular health

moderate evidence

Anthocyanins improve endothelial function and blood pressure

Supports healthy blood sugar regulation

moderate evidence

Fiber and polyphenols slow glucose absorption and improve insulin sensitivity

Pairs well with

·Add to Greek yogurt for protein and probiotics synergy
·Combine with dark chocolate (85%+) for enhanced antioxidant benefits
·Mix with spinach and walnuts in smoothies for brain-boosting combo
·Pair with oatmeal - fiber combination supports gut health

Practical tips

·Best timing: morning
·Frozen blueberries retain nutrients and are often more affordable
·Wild blueberries have 2x the antioxidants of cultivated varieties
·Add to smoothies frozen for a thicker, more refreshing texture
·Store unwashed in refrigerator for up to 2 weeks

Related foods

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