Blueberries (Vaccinium spp.)

Potential Health Benefits:
• Rich source of dietary antioxidants, particularly flavonoids called anthocyanins
• May help improve memory and cognitive function in older adults (some clinical evidence)
• Associated with reduced risk of cardiovascular disease in observational studies
• May help improve insulin sensitivity and glucose metabolism (limited clinical evidence)
• Potential anti-inflammatory effects (primarily in vitro and animal studies)

Found In:
• Native to North America
• Cultivated commercially in many countries, including the US, Canada, and several European nations
• Grow on shrubs of the genus Vaccinium

Key Nutrients and Bioactive Compounds:
• Anthocyanins (primary flavonoids responsible for blue color)
• Proanthocyanidins
• Quercetin
• Vitamin C: 14.4 mg per 100g (16% of Daily Value)
• Vitamin K: 19.3 μg per 100g (16% of Daily Value)
• Manganese: 0.336 mg per 100g (15% of Daily Value)
• Dietary fiber: 2.4g per 100g (9% of Daily Value)

Common Uses:
• Consumed fresh as a fruit
• Incorporated into various foods: cereals, yogurts, baked goods
• Used in jams, jellies, and fruit preserves
• Ingredient in some dietary supplements and nutraceuticals
• Utilized in some cosmetic and skincare products (limited evidence for efficacy)

Foods and Products Containing Blueberries:
• Fresh and frozen blueberries
• Blueberry juice and smoothies
• Dried blueberries
• Blueberry extracts in supplements
• Blueberry-flavored products (often with added sugars and artificial flavors)

Considerations and Precautions:
• Generally recognized as safe (GRAS) by the FDA
• Potential interaction with warfarin due to vitamin K content (clinical significance unclear)
• Contains naturally occurring sugars (about 15g per cup), relevant for individuals managing blood glucose
• Some individuals may have allergies to berries, though blueberry allergies are relatively rare
• Organic vs. conventional: Choose based on personal preference; wash thoroughly before consuming
• No established Recommended Dietary Allowance (RDA) for blueberries; general dietary guidelines suggest 1.5-2 cups of fruits daily

Research Status:
• Many health claims are based on in vitro and animal studies
• Human clinical trials are limited and often small-scale
• More robust, large-scale clinical studies are needed to confirm many potential health benefits

Note: While blueberries are nutrient-dense and may offer health benefits as part of a balanced diet, they should not be considered a cure or treatment for any medical condition. Always consult with a healthcare provider for medical advice.