Blueberries

What are Blueberries?

• Blueberries are small, sweet, blue or blackish edible berries that are rich in antioxidants, vitamins, and minerals. Blueberries are one of the greatest sources of antioxidants that help benefit the brain, heart, cells, and reduce inflammation in the body. They are a common and convenient fruit that can easily be incorporated into various meals.

• Blueberries provide the highest levels of antioxidants from fruit. These antioxidants help the body to fight free radicals that cause damage to the cells. [7]

• Antioxidants found in blueberries benefit the brain by improving functioning and memory. [3]

• There are two types of blueberries: cultivated blueberries and wild blueberries.

  • Cultivated blueberries are the common style of blueberries purchased in the fresh produce section of the grocery store.

  • Wild blueberries also have 2x the amount of antioxidants in them than cultivated blueberries do and are often found in the frozen section of grocery stores. [6]

• Blueberries have a variety of health benefits including: 

  • Prevention of UTIs [4]

  • Reducing the risk of heart attacks and heart disease [2]

  • Improving circulation of blood throughout the body

  • Managing blood sugar levels [2]

  • Improving digestion [6]

  • Preventing constipation [6]

  • Preserving bone health [1]

  • Reducing inflammation [2]

• Blueberries can be used in every meal: breakfast, lunch, dinner, dessert, and snacks.

• Blueberries are available for consumption year-round.

Nutrient Breakdown

Blueberries are a great source of:

• Antioxidants

• Fiber

• Carbohydrates

• Iron

• Calcium

• Salicylates

• Potassium

• Vitamin C

• Vitamin K

• Vitamin E

• Magnesium

• Manganese

• Phosphorus

• Zinc

Recipes Containing Blueberries

• Blueberry Pancakes

• AB&J Smoothie (add blueberries instead of strawberries!)

• Acai Bowl (top with blueberries or mix in frozen wild blueberries)

• Blueberry Muffins

• Blueberry Popsicle

• Blueberry Jam

• Blueberry Pie

• Frozen Blueberry Yogurt Bites

• Dairy-Free Mini Cheesecakes (blend in blueberries!) 

• Blueberry Oat Breakfast Bars

• Frozen Blueberries

Blueberry Alternatives

If your child doesn’t like blueberries yet or they are sensitive to them, here are some alternatives that are similar in nutritional value! 

• Strawberries

• Raspberries

• Blackberries

• Acaí

• Grapes

• Pomegranates 

• Cranberries

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.

Blueberries & Autism in the Research

While there are no current studies on blueberries and autism, nutrients in blueberries such as antioxidants,  fiber, manganese, vitamin K, and vitamin C play important roles for individuals with autism.

Blueberries and the Brain

• Current research that we have on blueberries is more geared toward neurodegenerative diseases, not neurodevelopmental disorders like autism. However, future research does appear to be promising to show the beneficial relationship blueberries have in the development of the brain.[5]

• Blueberries contain one of the highest levels of antioxidants provided by a fruit. The antioxidants from blueberries have been proven to benefit the brain by improving functioning and slowing the process of aging in the brain.[3] (This study was completed on a sample size of 9 older adults with memory changes, who drank blueberry juice rather than eating blueberries)

• Other benefits for the brain include:

  • Increased focus and concentration

  • Improved mental health

  • Improvement in memory

Blueberries and Constipation

Dietary fiber can help increase the number of stool occurrences for children who suffer from constipation.[8] Blueberries contain a high content of dietary fiber and a high percentage of water content. This high fiber and water content help to soften stool, reduce/prevent constipation, and improve GI function in children with Autism.

• Research

  [1] Davicco MJ, Wittrant Y, Coxam V. Berries, their micronutrients and bone health. Curr Opin Clin Nutr Metab Care. 2016;19(6):453-457. doi:10.1097/MCO.0000000000000324

  [2]Kalt W, Cassidy A, Howard LR, et al. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065

  [3] Krikorian R, Shidler MD, Nash TA, et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010;58(7):3996-4000. doi:10.1021/jf9029332

  [4] Ofek I, Goldhar J, Zafriri D, Lis H, Adar R, Sharon N. Anti-Escherichia coli adhesin activity of cranberry and blueberry juices. N Engl J Med. 1991;324(22):1599. doi:10.1056/NEJM199105303242214

  [5] Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regen Res. 2014;9(16):1557-1566. doi:10.4103/1673-5374.139483

  [6] Wild blueberries health benefits, recipes & more. Wild Blueberries. https://www.wildblueberries.com/. Published November 10, 2020. Accessed February 4, 2022. 

  [7] Wolfe KL, Kang X, He X, Dong M, Zhang Q, Liu RH. Cellular antioxidant activity of common fruits. J Agric Food Chem. 2008;56(18):8418-8426. doi:10.1021/jf801381y

  [8] Yang J, Wang HP, Zhou L, Xu CF. Effect of dietary fiber on constipation: a meta analysis. World J Gastroenterol. 2012;18(48):7378-7383. doi:10.3748/wjg.v18.i48.7378

Authors

Brittyn Coleman, MS, RDN/LD, CLT

Allison Washington