Blueberries

Overview

Blueberries are rich in polyphenols, particularly anthocyanins, that support cognitive function, antioxidant networks, and may enhance BDNF expression when combined with exercise. Exercise-induced BDNF surges can be potentiated by polyphenols (e.g., blueberries, green tea). Blueberries are part of polyphenol-rich patterns that enhance endogenous antioxidant networks and support microbiome diversity.

Food Context

Synergies

• Pair with exercise for BDNF synergy; exercise + omega-3 + polyphenol synergy boosts BDNF expression
• Part of diverse polyphenol intake strategy; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience

Preparation

• Best consumed fresh or frozen to preserve polyphenol content
• Polyphenol sources including berries increase Faecalibacterium and Roseburia; inhibit Enterobacteriaceae; reduce NF-κB activation

Recipes

3 recipes containing this food

Ginger Yogurt and Blueberries

A polyphenol-rich breakfast bowl with high fibre, combining ginger, omega-3 nuts, blueberry polyphenols, and probiotic yogurt.

Mitochondrial Power Bowl

A nitrate-rich, polyphenol-dense bowl combining leafy greens, beets, berries, nuts, and early harvest olive oil

Roast Duck Breast with Berry Sauce

A rich main dish built around crisp-skinned duck breast with a bright blueberry and raspberry sauce, designed to balance richness with acidity and aromatic depth.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	57 kcal	—
Protein	0.7 g	—
Total fat	0.7 g	—
Saturated fat	0 g	—
Carbohydrates	12.1 g	—
Fibre	2.9 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.2 mg	1.2%
Calcium	7 mg	0.7%
Potassium	57 mg	1.7%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
Anthocyanins (total)	150 mg *	Primary pigment class behind blueberry colour; wild/lowbush types can exceed cultivated.

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Source notes (bioactive / supplementary):

• * Anthocyanins (total): Order-of-magnitude for highbush blueberries per 100 g fruit; ripeness and cultivar strongly shift anthocyanin totals (USDA does not standard-report anthocyanins).

Functional metrics

Metric	Score	Notes
Total polyphenols (Folin proxy)	Varies by cultivar and ripeness	Strongly covaries with anthocyanin and flavonol content in berry matrices.

Note: Functional-metric values depend strongly on assay method, processing, and product formulation. Use these as contextual metrics, not strict like-for-like nutrient equivalents.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, BLUEBERRIES, FDC ID 2376881, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

6 substances in this food

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Anthocyanins (total)

References

• Berries mentioned as polyphenol-rich foods supporting antioxidant networks and microbiome diversity
• Polyphenol-rich patterns (berries, olives/olive oil, herbs/spices) to enhance endogenous antioxidant networks
• Exercise-induced BDNF surges can be potentiated by polyphenols (e.g., blueberries, green tea)
• BDNF (modulator): Neurogenesis, synaptic plasticity, mood resilience; food sources include fatty fish, blueberries, turmeric, green tea, walnuts; exercise + omega-3 + polyphenol synergy boosts expression
• Polyphenol sources including berries increase Faecalibacterium and Roseburia; inhibit Enterobacteriaceae; reduce NF-κB activation