In addition to their rich nutrient profile, blueberries are particularly distinguished by their bioactive compounds, which provide health benefits far beyond basic nutrition. Phenolic compounds play a central role, consisting of a variety of molecular groups with antioxidant, anticancer, and anti-inflammatory properties (Martău et al., 2023).

Among the polyphenols, anthocyanins are especially important. They are responsible for the blue to purple coloration of the fruits and have positive effects on cardiovascular health by lowering blood pressure, improving vascular elasticity, and reducing LDL cholesterol levels. Additionally, they exhibit neuroprotective effects, potentially lowering the risk of Alzheimer’s disease and other neurodegenerative disorders.

A comparison by Kalt et al. (2020) shows that blueberries are among the richest fruits in anthocyanins: lowbush blueberries contain 487 mg/100 g, and highbush blueberries contain 387 mg/100g. This is significantly higher than red apples (12 mg/100 g) or yellow nectarines (15 mg/100 g).

Furthermore, blueberries contain flavonols such as quercetin, kaempferol, and myricetin, which have anti-inflammatory properties and may help reduce allergic reactions. Proanthocyanidins support urinary tract health, while phenolic acids like chlorogenic acid play an important role in blood sugar regulation, making them particularly relevant for individuals with type 2 diabetes.

Another important aspect is the bioavailability of anthocyanins: after ingestion, they are converted into various metabolites that remain active in the body for extended periods, exerting antioxidant and anti-inflammatory effects in different tissues.

Not only the fruits but also the leaves of the blueberry plant are rich in phenols and flavonoids. Studies suggest that the leaves may even contain higher levels of bioactive compounds than the berries themselves, which is why blueberry leaves are also used in dietary supplements.

Overall, blueberries are not only a nutrient-dense component of a diet but also a natural source of bioactive compounds with wide-ranging health benefits. Regular consumption can help prevent chronic diseases, strengthen the immune system, and promote overall well-being.

Sources:  

Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Source

Krishna, P., Pandey, G., Thomas, R., & Parks, S. (2023). Improving Blueberry Fruit Nutritional Quality through Physiological and Genetic Interventions: A Review of Current Research and Future Directions. Source

Martău, G. A., Bernadette-Emoke, T., Odocheanu, R., Soporan, D. A., Bochis, M., & Vodnar, D. C. (2023). Vaccinium Species (Ericaceae): Phytochemistry and Biological Properties of Medicinal Plants. Source

U.S.Department of Agriculture. (2022). Blueberries,raw. Source