- Wild blueberries are packed with disease-fighting antioxidants and nutrients.
- This review suggests wild blueberries may support heart, brain and gut health.
- Wild blueberries are flash frozen, preserving their nutrients, and are available year-round.
Any superfoods list includes berries—and for good reason. Berries are loaded with disease-fighting fiber, antioxidants and nutrients, including vitamin C. Blueberries, in particular, are packed with anthocyanins, a group of phytochemicals with antioxidant properties that have been associated with reduced disease risk. Anthocyanins also give blueberries their deep blue hue.
In a new analysis in Critical Reviews in Food Science and Nutrition, researchers summarize the evidence and perspectives presented at an expert symposium that focused on wild blueberries and cardiometabolic health. Let’s break down the main findings.
How Was This Review Conducted?
This review is a summary of the presentations given at the Cardiometabolic Health Symposium in Bar Harbor, Maine, in August 2024. The event was organized by the Wild Blueberry Association of North America (WBANA). The purpose of the conference was to bring health and medical experts together to discuss research and any gaps that are currently present in the evidence surrounding wild blueberries and cardiometabolic health. They also discussed what direction future research should take in this area.
This review provided a summary of the evidence presented at the symposium along with expert opinion.
What Did This Review Show?
The research presented at this symposium adds to the mounting evidence regarding wild blueberries and their positive effects on human health, including:
- Endothelial Function: The endothelium is the thin, inner lining of blood vessels. Healthy endothelial function is crucial for maintaining proper blood flow, blood clotting and blood pressure. It’s also related to managing inflammation. The evidence suggests that wild blueberries may help maintain healthy endothelial function. That function includes optimal endothelial dilation, which is related to lower heart disease risk, as better endothelial function is linked to healthier blood pressure and cholesterol levels and less oxidative stress.
- Gut Health: This review suggests that byproducts (metabolites) from the breakdown of wild blueberries’ phytochemicals, including anthocyanins, benefit the gut microbiome and intestinal environment, which helps to reduce inflammation throughout the body and reduce metabolic disease risk.
- Brain Health: There was also evidence presented for wild blueberries’ positive influence on brain health, including thinking speed and memory.
How Does This Apply to Real Life?
It’s important to note that the primary research included in this review was for wild blueberries, not the cultivated blueberries you find in the produce section. Wild blueberries—sometimes referred to as lowbush blueberries, because they grow close to the ground—are most often found in the freezer section. They’re tiny compared to the larger, cultivated blueberries. And because they’re flash frozen within 24 hours of being harvested, they retain most of their nutrients and flavor. This is compared to fresh blueberries, which probably don’t make it to your grocery store for two weeks after being picked, and then finally to your home.
In addition, wild blueberries have been shown to have twice the antioxidants and 33% more anthocyanins than cultivated blueberries. With that said, cultivated blueberries also provide a wealth of nutrients and antioxidants and actually contain more vitamin C per cup than wild blueberries. We chose blueberries as the best fruit for diabetes, thanks to their powerful antioxidants, being low in natural sugar and high in fiber.
Like other frozen foods, another benefit of frozen wild blueberries is that they’re available year-round. The studies in this review used various forms of wild blueberries, including freeze-dried, showcasing that frozen blueberries are a highly nutritious option.
We love using both types of blueberries in smoothies and oatmeal recipes, including our Strawberry-Blueberry-Banana Smoothie and Blueberry Baked Oatmeal. Whip up some Lemon-Blueberry Overnight Oats to have ready to grab in the morning.
Our Easy 3-Ingredient Blueberry Compote is delicious on traditional breakfast fare, like pancakes, waffles and French toast—and of course, stirred into a warm bowl of oatmeal—but it’s equally amazing on chicken, pork and grilled salmon. Or use fresh blueberries in our Spinach Salad with Steak and Blueberries or Kale & Avocado Salad with Blueberries & Edamame.
Blueberries aren’t the only antioxidant-packed fruit. Pomegranates rank right up there, too. Other foods that pack an anthocyanin punch include blackberries, black currants, cherries, elderberries and black rice. If you’ve never had black rice before, our Coconut Black Rice Bowls with Tofu & Purple Asparagus or Citrus Shrimp with Black Rice recipes are both great ways to introduce yourself.
Our Expert Tips
This review suggests that wild blueberries, primarily grown in Maine and parts of Canada, may have a positive influence on vascular, brain and gut health. The effects on vascular health, in turn, may support healthy blood pressure, blood lipids (cholesterol and triglycerides) and blood sugar, thus reducing the risk of heart disease. You’ll find wild blueberries in the frozen section, which means they’re available all year long. Grab a bag at your next grocery stop and add blueberries to your recipes, both sweet and savory.
