Blueberries

Active Compounds

Bioactive compounds found in Blueberries, based on research from longevity science.

• Anthocyanins

  Source: How Not to Age

• Resveratrol

  Resveratrol is abundant in red wine, blueberries and dark chocolate; Blueberries comprise of resveratrol in varying concentrations.

  Source: Nutrition, Food and Diet in Ageing and Longevity

Health Benefits

Health conditions and aging processes that Blueberries may influence, based on the source research.

Biological Mechanisms

How Blueberries works at a cellular level.

• PromotesReduces inflammation
• PromotesAntioxidant Defense

  Also significantly reduced DNA damage within an hour but effect was transient

• PromotesBoosts Natural Killer Cell Activity

  Interventional studies show blueberries increase natural killer cell numbers

• PromotesReduces DNA Damage

  A single portion of blueberry improves protection against DNA damage

• PromotesBerry anthocyanins protect nerve cells from pesticide damage

  Preincubating nerve cells with a blueberry extract allowed them to better withstand the debilitating effects of a common pesticide

• PromotesBoosts immune function

  Blueberry ingestion increases natural killer cell counts and reduces oxidative stress (McAnulty et al. 2011)

• SupportsSupports Brain Health and Function

  wild blueberries, they are an even greater source of antioxidants and vitamins that help support cognitive and mental health

• PromotesPromotes healthy gut microbiome

  high in phytochemicals that promote good gut health and reduce inflammation

Dosage Recommendations

Specific amounts mentioned in the research literature.

• Half cup to blunt antioxidant drop; twice-daily smoothies for 6 weeks halved free radical levelsfor Antioxidant Defense

  Also significantly reduced DNA damage within an hour but effect was transient

  Source: How Not to Age

• Two cups of defrosted frozen blueberriesfor DNA Damage

  Significantly reduced DNA damage within an hour but protective effect was transient

  Source: How Not to Age

• 1 cup/day regular blueberries or equivalentfor Cognitive decline

  14 out of 15 RCTs found significant improvement in at least one cognitive domain; 1 cup/day improved cognition in both healthy adults and those with mild cognitive impairment | Multiple RCTs showed blueberry supplementation improves memory and cognition in older adults, children, and those with mild cognitive impairment

  Source: How Not to Age

• 1 serving per week minimumfor Cognitive decline

  The first human study showed blueberries improve memory in older adults with early cognitive decline. Women eating at least one serving weekly had slower cognitive decline by 2.5 years.; First human study showed blueberries improve memory abilities in older adults exhibiting early cognitive deterioration.

  Source: How Not to Die

• 1.5 cups daily for 6 weeksfor Boosts Natural Killer Cell Activity

  Athletes eating 1.5 cups of blueberries daily for 6 weeks doubled their natural killer cell counts, from 2 billion to 4 billion.; Athletes consuming 1.5 cups of blueberries daily for 6 weeks doubled their natural killer cell counts to over 4 billion.

  Source: How Not to Die

Recipes with Blueberries

• Dr. Fuhrman's Anti-Inflammatory Green Smoothie
• Three-Berry Groatnola with Date Syrup Drizzle
• Banana-Almond French Toast with Blueberries
• Blueberry Chia Pie
• Himalayan Tartary Buckwheat and Berry Pancakes
• Protein Powerhouse Smoothie
• Coconut and Chocolate Blueberry Clusters
• Blueberry-Lavender Chia Jam

Sources

• How Not to Age
• Nutrition, Food and Diet in Ageing and Longevity
• The Young Forever Cookbook
• How Not to Die