The next series entering the scene for HIB readers is something I’ve coined ‘Superfood Sundays’. On various Sundays, I’ll release details on the research-backed benefits of various foods labeled as ‘superfoods’ due to their numerous health-promoting properties. No matter how often it’s ignored, I’d argue that it’s relatively common knowledge which foods are and aren’t healthy. However, what’s less publicized is what makes these foods healthy and how to incorporate them into your habitual diet to receive the bulk of their benefits.
It’s important to note that eating a single serving of these touted superfoods will not cure chronic ailments or give you unlimited energy and six-pack abs. What is true is that incorporating multiple servings of these foods into your weekly regimen will transform your health in big ways… especially as they replace those substandard foods you often reach for when cravings get the best of you.
Let’s get right into it with my personal favorite, blueberries.
The Benefits of Blueberries
Blueberries are rich in flavonoids which are chemicals innate to various plants that give many fruits and vegetables their bright color. More specifically, blueberries are concentrated with anthocyanins, a type of flavonoid that has powerful anti-inflammatory and antioxidant properties.
In fact, blueberries are touted to contain some of the highest amounts of these compounds relative to other foods. Research has indicated that due to this, blueberries and other anthocyanin-rich foods exert many health benefits including but not limited to the following:
Cognitive Health - Preventative
Blueberries have fascinatingly been demonstrated by research to assist in the slowing of age-related cognitive decline in normal, healthy adults.1 The mechanism behind this is believed to be that the beneficial compounds in blueberries serve a role in the maintenance and repair process of neurons (brain cells). In another study, it was mechanistically shown that the experimental group consuming blueberries had a significant increase in the amount of blood flow to the brain when performing certain tasks. This increased blood flow is hypothesized to contribute to some of the cognitive benefits seen.2
Even more interesting is a study where grade-school children consumed a single serving of blueberries in the morning and their memory and executive function significantly improved throughout the school day.3 Yes, a single serving!
The same study demonstrated that this single serving of blueberries also improved the children’s abilities to control their mood which is critical as mental health issues are ever increasing in this population. While this is only a single study and more need to follow for definitive evidence, the current literature is pointing in an overwhelmingly positive direction.
Cognitive Health - Restorative
More clinically relevant is the research targeting the impact blueberry consumption has on those with pre-existing cognitive impairments. Multiple studies have researched this exact circumstance and have come to find that daily blueberry consumption can improve outcomes in those living with mild cognitive impairments.1 The specific outcomes looked at in these studies were working memory and cognitive task performance.
To my knowledge, there haven’t been any studies looking at blueberry consumption and improved outcomes in individuals living with dementia (a more severe cognitive impairment). However, extrapolating from the above studies, one can infer that blueberries may be capable of reducing one’s risk of developing dementia or at the very least delaying its onset in those already living with a mild cognitive impairment that have yet to develop chronic symptoms… which is unfortunately the common trajectory.
Anti-Inflammatory Impact
It’s been well established in the literature that long-term inflammation is vastly detrimental to nearly every organ system in our bodies. Thus, as with any anti-inflammatory food, blueberries lead to a plethora of downstream benefits by reducing the inflammatory load.
Population-level studies indicate that those who consume adequate amounts of anthocyanins (the compound mentioned above) are less likely to experience negative cardiovascular outcomes such as coronary artery disease, hypertension, and even heart attack.4
Staying on the metabolic health track, it’s also important to note that these same studies illustrate the positive impact anthocyanin-containing foods, such as blueberries, have on the following: improved cholesterol profiles, decreased arterial plaque buildup, better weight control, decreased risk of type II diabetes, improved gut health . . . the list goes on.
Now that you know the substantial benefits of eating blueberries, now comes the important part… making them part of your daily diet.
How can you incorporate blueberries into your daily diet?
Many tend to shy away from blueberries because they are not as pleasant to consume alone due to being less sweet than other popular fruits. While I hear this argument, blueberries are very versatile in the way they can be added to many different meals and/or snacks.
Interestingly, I actually prefer frozen blueberries for a few reasons. The most obvious is that fresh blueberries don’t last long in the fridge and it’s much easier to buy frozen blueberries in bulk (Costco is a great option). Surprisingly, these actually soften quickly in dishes and I’ve started to enjoy the texture when they’re slightly frozen still. What’s more significant is that research has indicated that eating frozen fruits/vegetables may actually be healthier because these foods are frozen at peak freshness and maintain their maximal level of nutrient content.
I honestly can’t tell you the last day I went without consuming blueberries so let me share with you some of the ways I incorporate them to hit my blueberry consumption for the day:
Yogurt Parfaits
Put some high-protein yogurt (such as Fairlife) in a bowl and then toss in your blueberries and other topping choices including but not limited to granola, nut butter, chia seeds, and protein powder (mixed in) for a nutritious breakfast or snack.
Oatmeal
Add a HEAPING load into a hearty bowl of oatmeal. I actually have an entire post written on oatmeal and two very simple ways to make it, including the ‘overnight’ version that’s become really popular. Go back and check it out for the details if you haven’t read it yet!
Smoothies
Frozen blueberries are an incredible addition to smoothies alongside bananas, strawberries, blackberries, etc. This makes for a super healthy breakfast as well as an ideal post-workout meal if you include protein of course! Check out this simple and easy recipe to get started (https://joyfoodsunshine.com/blueberry-smoothie/).
*Healthy* Pancakes
I’d be remiss not to mention how dang good blueberries are inside of or even just on top of a stack of flapjacks. Naturally, I must recommend that you opt for a healthier batter mix such as Kodiak Cakes (these are great) . . . but doesn’t adding blueberries make the entire thing healthy anyway…?
How much per week?
The studies and benefits mentioned above are all based on approximately 1/2 - 1 cup daily or an equivalent measurement of concentrated blueberry juice. This is great news because this amount (or double if you are feeling ambitious) can easily be consumed in a single serving! Prioritize finding ways to incorporate blueberries daily!
Leave any comment or question you have below!
Quote of the week:
“If you keep good food in your fridge, you will eat good food.” – Errick McAdams
Works Cited:
1. DOI: 10.1080/09637486.2020.1852192
2. PMID: 36066009
3. https://doi.org/10.1016/j.bbi.2019.04.001
4. PMID: 31329250
DISCLAIMER
- This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.
Coincidentally, I was eating my morning yogurt with blueberries and granola as I read this. It's nice having "insider information"! Love, Mom XO