Blueberries: Small Fruit, Big Benefits

Blueberries are more than just a refreshing treat – they’re a nutritional powerhouse. Whether enjoyed on their own or blended into a smoothie, research shows that these small berries can deliver big health benefits for cardiovascular health, pre-diabetes and type 2 diabetes, brain health and cognitive function, gut health and even exercise recovery.

April Stull, Ph.D., RDN, FAND, associate professor of nutrition sciences at Baylor University’s Robbins College of Health and Human Sciences, led a roundtable with scientific experts in nutrition sciences to conduct a comprehensive review of the current evidence on the health benefits of blueberries. Published in the journal Frontiers in Nutrition, their review breaks down “the state of the science” that shows just how beneficial blueberries are for a person’s health. 

“What surprised us most was the range of health benefits linked to blueberry consumption and how quickly some of these changes appeared—within just six weeks,” Stull said. “Blueberries may be small, but their impact on overall health is powerful.”

The “blue” in blueberries

Despite their diminutive size, blueberries are a nutrient-dense fruit, rich in vitamins, minerals, dietary fiber and polyphenols – especially anthocyanins. Blueberries owe their deep blue-purple hue to anthocyanins, which are natural plant compounds known as phytonutrients or phytochemicals. These powerful compounds are primarily responsible for many of the fruit’s health benefits and have been associated with a reduced risk of various chronic diseases. In their review of the latest research, the nutrition scientists found that blueberry consumption led to:

• Notable improvements in insulin sensitivity and blood vessel function in people at risk for type 2 diabetes and heart disease – in just six weeks.
• Lowered overall mortality and decreased risk of cardiovascular disease, type 2 diabetes and cognitive decline.
• Improvements in cardiovascular and metabolic markers, such as reduced levels of total cholesterol, lipoproteins and inflammatory biomarkers, along with enhanced vasodilation, blood flow and vascular elasticity.

The researchers identified two other areas of growing scientific interest: how blueberries impact gut health and exercise recovery.

For gut health, after eating blueberries, anthocyanins are extensively metabolized, resulting in the formation of gut microbiota- and phase II metabolism-derived compounds that may contribute significantly to their health-promoting effects. However, more research is needed on the dynamic interactions between these compounds that act as antioxidants, the gut microbiome and their metabolites, Stull said.

Emerging evidence also suggests that anthocyanins may aid in exercise recovery by mitigating exercise-induced inflammation, although further investigation is needed, the researchers noted.

How many blueberries should you eat?

The amount of blueberries needed to eat for health benefits can vary, but research has shown that a daily intake of about 1/2 to 2 cups of blueberries can provide health benefits, Stull said. However, individual responses may vary based on factors such as overall diet, lifestyle and health status. 

Rather than focusing on a specific amount, Stull recommends aiming to incorporate blueberries as part of a balanced diet in a way that works for you.

“Whether you eat just a few or a handful, the key is simply to enjoy them,” Stull said.

Which is better – fresh or frozen?

Fresh and frozen blueberries offer the most complete nutrient profile, Stull said. Dried and powdered forms are alternatives that still contribute to health benefits, particularly when consumed without added sugars or preservatives.

How can you add blueberries to your diet?

Adding more blueberries to your diet is “simple and delicious,” Stull said.

“Add them to oatmeal, smoothies, yogurt or salads, and stir them into baked goods like muffins or pancakes. Snack on them with nuts, in trail mix or frozen for a refreshing treat. You can also blend them into sauces or beverages for a nutritious boost. Keep some on hand – you might just fall in love with these little blue gems,” Stull added.

ABOUT APRIL J. STULL, PH.D.

April J. Stull, Ph.D., RDN, FAND, is an associate professor of nutrition sciences in the Department of Human Sciences and Design at Robbins College of Health and Human Sciences at Baylor University. She earned a B.S. in Family and Consumer Sciences with a concentration in dietetics from Southern University and A&M College, where she also completed a dietetic internship. 

Stull received her Ph.D. in nutrition science from Purdue University and completed a postdoctoral fellowship in botanicals, diabetes and nutrition at Pennington Biomedical Research Center in Baton Rouge, Louisiana. She also is a Fellow of the Academy of Nutrition and Dietetics (FAND).

Prior to joining the Baylor faculty, Stull was director of the Didactic Program in Dietetics and an associate professor at the University of Maryland Eastern Shore and researcher and assistant professor at Pennington Biomedical Research Center.

She serves on the Editorial Boards of The Journal of the Academy of Nutrition and Dietetics and Nutrition Reviews and as treasurer of the American Society for Nutrition’s Board of Directors.

ABOUT BAYLOR UNIVERSITY

Baylor University is a private Christian University and a nationally ranked Research 1 institution. The University provides a vibrant campus community for more than 20,000 students by blending interdisciplinary research with an international reputation for educational excellence and a faculty commitment to teaching and scholarship. Chartered in 1845 by the Republic of Texas through the efforts of Baptist pioneers, Baylor is the oldest continually operating University in Texas. Located in Waco, Baylor welcomes students from all 50 states and more than 100 countries to study a broad range of degrees among its 12 nationally recognized academic divisions. Learn more about Baylor University at www.baylor.edu. 

ABOUT ROBBINS COLLEGE OF HEALTH AND HUMAN SCIENCES AT BAYLOR UNIVERSITY

The Robbins College of Health and Human Sciences at Baylor University seeks to prepare leaders in health and quality of life through science, scholarship and innovation. Together, the departments housed within the Robbins College – Communication Sciences and Disorders; Health, Human Performance and Recreation; Human Sciences and Design; Occupational Therapy; Physical Therapy; Public Health; and a number of Army-Baylor graduate programs – promote a team-based approach to transformational education and research, establishing interdisciplinary research collaborations to advance solutions for improving quality of life for individuals, families and communities. For more information, visit the Robbins College website.