Blueberries
Vaccinium corymbosum
Fruits. Native American and Modern nutrition.
Also called Highbush blueberry, Wild blueberry
Pinyin: Lán Méi
Spanish: Arándano azul
Blueberries are small blue berries from North America, eaten fresh, frozen or dried, and valued for fiber, vitamin C and anthocyanins.
Did you know? Blueberries were domesticated only about 100 years ago, when a U.S. government botanist worked with a New Jersey grower to breed bigger, sweeter bushes.
What it may help, and how strong the proof is
- Memory & focus. A few small trials in older adults suggest blueberry juice or powder may help memory a little. Larger, longer trials are needed.Early proof
- Heart health. Small studies show slight changes in blood pressure or blood vessel function, but results are mixed.Traditional proof
- Eyes & vision. Claims that blueberries sharpen night vision come from old wartime stories and from bilberry extracts. Good trials of blueberries for vision are lacking.Not supported
Parts of the body
Traditional use
Native peoples in northeastern North America ate wild blueberries fresh and dried, and used the leaves and roots in home remedies.
How it is classified
- Herbal actions
- Antioxidant, Nutritive. Energy: neutral.
How people take it
Eaten fresh, frozen or dried, or as juice. Studies in older adults often used about one cup of berries or juice a day.
Food, juice and powder.
Where to get it
Grows on bushes native to eastern North America and now grown worldwide, including in the US, Canada, Chile and Peru. Sold fresh, frozen, dried, as juice and as powder. Key nutrients: fiber, vitamin C, vitamin K and anthocyanins.
Be careful
Generally safe as food. Dried and sweetened blueberry products can carry a lot of added sugar. Concentrated extracts have not been well tested in pregnancy.
Mixing with other things
- Works well together
Same genus, and both are eaten fresh and dried in the same ways.
- Works well together
Both are dark berries often blended into juices and smoothies.
- Works well together
A common fruit salad and smoothie pairing.
The honest take
Blueberries are a healthy food with fiber, vitamin C and anthocyanins. Most health claims come from small trials or from whole-diet studies, not from blueberries alone. Night-vision and detox claims have little or no proof.