Blueberries (Vaccinium myrtillus) – a natural miracle for the heart, mind and well-being
Blueberries, or European blueberries ( Vaccinium myrtillus ), are small shrubs whose dark blue fruits have been part of local folk food traditions for centuries. They grow in the forested areas of central Europe and northern regions and are harvested fresh, often in the wild. Their sweet-sour taste and deep color indicate a wealth of antioxidants and bioactive substances.
Traditional and modern glory
Traditionally used to relieve digestive problems and promote healthy vision, blueberries are now valued not only as a delicious berry but also as a functional food – a “superfood” high in anthocyanins that support heart, blood vessel and brain function. (1*)(2*)
Health benefits – what scientific research says:
1. Support for the cardiovascular system
Blueberries help maintain healthy cardiovascular function. Their bioactive substances, especially anthocyanins, can help lower blood pressure , improve vascular elasticity , and help regulate lipid profiles – lowering levels of “bad” LDL cholesterol and triglycerides, while increasing HDL. They also have anti-inflammatory effects , which is important in preventing cardiovascular disease. (3*) (4*) (5*)
2. Cognitive functions and brain protection
Regular consumption of blueberries can improve memory, concentration, and mental alertness . Anthocyanins cross the blood-brain barrier and act as antioxidants and neuroprotectants , reducing oxidative stress in the brain and supporting healthy communication between nerve cells. Some studies even suggest slowing cognitive decline in the elderly. (6*) (7*)
3. Anti-inflammatory and antioxidant activity
Blueberries contain high levels of flavonoids and phenolic acids , which reduce the activity of inflammatory enzymes (such as TNF-α, IL-6). Thus, they help regulate inflammatory processes in the body , which is key to preventing chronic diseases, including metabolic syndrome, diabetes, and heart disease. (8*)
4. Digestion
Blueberries are beneficial for the digestive tract. They contain fiber , which helps regulate digestion and may prevent constipation. In addition, anthocyanins and other polyphenolic compounds in blueberries have an anti-inflammatory effect on the intestinal mucosa , which may be beneficial for irritable bowel syndrome (IBS) and other functional digestive disorders. Some studies have also shown that blueberries can support a healthy gut microbiota , particularly through the growth of beneficial bacteria such as Akkermansia muciniphila . (9*)
5. Immune system
Blueberries strengthen the body’s natural defenses with a high content of vitamin C, flavonoids and anthocyanins , which have antioxidant and immunomodulatory effects. Clinical research confirms that regular consumption of blueberries can lead to a reduction in oxidative stress and an increase in the activity of NK (natural killer) cells , which are crucial in the defense against viruses and cancer cells. (10*)
6. Skin
Due to their high antioxidant content, blueberries protect the skin from oxidative damage caused by UV rays and pollution. Anthocyanins reduce inflammation in skin tissue , help maintain collagen , and improve skin hydration . Some studies have shown that topical or dietary use of blueberries can reduce the appearance of acne, redness, and premature skin aging . (11*)
How to enjoy blueberries
Fresh or frozen blueberries can be enjoyed on their own, with yogurt, oatmeal, in smoothies or purees. It is important that they are real European blueberries ( Vaccinium myrtillus ) – not American – as they have a higher anthocyanin content, which is reflected in a more intense color and stronger effect.
Warnings and safety
Blueberries are generally very safe to consume on a regular basis. However, individuals with sensitive digestive systems may want to start with smaller amounts. If you are taking diabetes or anti-inflammatory medications, it is recommended to consult your doctor as blueberries may affect glycemic control.
Conclusion: Blueberries as a small, big meal every day
Blueberries are not only a delicious addition to summer dishes, they also fuel you from the inside out – supporting your heart, mind and immune system. Eating them regularly is a scientifically proven way to improve your well-being and long-term health. In a time when the world is spinning fast, blueberries bring a moment of slowness, sweetness and natural strength.
Literature: (*)
- Source: Bilberry (Vaccinium myrtillus L.) , (W. kwan Chu, SCM Cheung, RAW Lau, IFF Benzie, S. Wachtel-Galor), https://pubmed.ncbi.nlm.nih.gov/22593936/
2. Source: Bilberries: Curative and Miraculous – A Review on Bioactive Constituents and Clinical Research , (Z. Vaneková, JM Rollinger), https://pmc.ncbi.nlm.nih.gov/articles/PMC9277355/
3. Source: Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome , (A. Basu, M. Du, MJ Leyva, K. Sanchez, NM Betts, M. Wu, CE Aston, TJ Lyons), https://pubmed.ncbi.nlm.nih.gov/20660279/
4. Source: Intake and time dependence of blueberry flavonoid-induced improvements in vascular function: a randomized, controlled, double-blind, crossover intervention study with mechanistic insights into biological activity , (A. Rodriguez-Mateos, C. Rendeiro, T. Bergillos-Meca, S. Tabatabaee, TW George, C. Heiss, J. Pe Spencer), https://pubmed.ncbi.nlm.nih.gov/24004888/
5. Source: Bilberries reduce low-grade inflammation in individuals with features of metabolic syndrome , (M. Kolehmainen, O. Mykkänen, PV Kirjavainen, T. Leppänen, E. Moilanen, M. Adriaens, DE Laaksonen, M. Hallikainen, R. Puupponen-Pimiä, L. Pulkkinen, H. Mykkänen, H. Gylling, K. Poutanen, R. Törrönen), https://pubmed.ncbi.nlm.nih.gov/22961907/
6. Source: A Randomized, Double-Blinded, Placebo-Controlled Study to Compare the Safety and Efficacy of Low Dose Enhanced Wild Blueberry Powder and Wild Blueberry Extract (ThinkBlue™) in Maintenance of Episodic and Working Memory in Older Adults , (AR Whyte, N. Cheng, E. Fromentin, CM Williams), https://pubmed.ncbi.nlm.nih.gov/29882843/
7. Source: Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial , (MG Miller, DA Hamilton, JA Joseph, B. Shukitt-Hale), https://pubmed.ncbi.nlm.nih.gov/28283823/
8. Source: Recent Research on the Health Benefits of Blueberries and Their Anthocyanins , (W. Kalt, A. Cassidy, LR Howard, R. Krikorian, AJ Stull, F. Tremblay, R. Zamora-Ros), https://pubmed.ncbi.nlm.nih.gov/31329250/
9. Source: Wild blueberry (Vaccinium angustifolium) consumption improves inflammatory status in the obese Zucker rat model of the metabolic syndrome , (S. Vendrame, A. Daugherty, AS Kristo, P. Riso, D. Klimis-Zacas), https://pubmed.ncbi.nlm.nih.gov/23465589/
10. Source: Berries and oxidative stress markers: an overview of human intervention studies , (C. Del Bo’, D. Martini, M. Porrini, D. Klimis-Zacasc, P. Riso), https://pubs.rsc.org/en/content/articlelanding/2015/fo/c5fo00657k
11. Source: Mechanisms underlying the protective effects of blueberry extract against ultraviolet radiation in a skin cell co-culture system , (H. Wang, J. Liu, D. Pang, T. Li, R. Hai Liu), https://www.sciencedirect.com/science/article/abs/pii/S1756464618306108
Blueberry
Read our latest posts
- Nettle – a natural gift of forest wisdom
Stinging nettle (Urtica dioica) is an ancient medicinal plant rich in nutrients and antioxidants. It is clinically supported for its allergy relief, anti-inflammatory and nutritional value. Nettle tea or dishes provide gentle yet effective support for the body. - Burns: how to recognize them, take action and restore the skin with Ribogal fish ointment
Burns weaken the skin barrier, causing moisture loss and inflammation. Quick first aid includes cooling and the use of gentle ointments. Ribogal fish ointment, rich in petrolatum, lanolin and omega-3 fatty acids, supports skin regeneration, guides its protection and hydration, and accelerates the healing process. - Yogurt bowl with flaxseed for energy, digestion and heart
Yogurt bowl with flaxseed, berries and nuts – a nutritious and refreshing meal, rich in fiber and omega-3 to support the heart and digestion.
