Fruit
Blueberries
8/10 Strong evidence
Deeply pigmented berries packed with anthocyanins; strong evidence for vascular and neurological inflammation.
Active compounds
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Anthocyanins
Reduce CRP and IL-6; protect endothelial cells from oxidative damage
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Pterostilbene
Activates SIRT1 pathway and AMPK, improving cellular stress response
Helps with
Practical tips
- Preparation
- Fresh or frozen — frozen retains anthocyanins well
- Recommended amount
- 1/2 to 1 cup daily
- Absorption
- Wild blueberries have ~2x the anthocyanin content of cultivated
- Cautions
- No common interactions; high-fiber serving may be a trigger for some IBS patterns