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.

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.

Substances

2 substances in this food

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Preparation Notes

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

Biological Target Matrix

Biological Target	Substance	Contribution Level	Therapeutic Areas	Mechanism of Action
Inflammation & Oxidative Stress	Vitamin C (Ascorbate)	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Antioxidant properties; supports anti-inflammatory effects
Metabolic & Neuroendocrine Stress (HPA Axis & ANS)	Vitamin C (Ascorbate)	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base	Supports stress response through antioxidant and neurochemical effects
Mitochondrial Function & Bioenergetics	Manganese	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Supports mitochondrial antioxidant defense through MnSOD activity
Neurotransmitter Regulation	Vitamin C (Ascorbate)	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Supports norepinephrine synthesis; transported in brain via SVCT2

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