Blueberry Health Benefits and Common Myths Explained: Anthocyanin Absorption, Vascular Function and Cognitive Effects

2026/09/26 11:01

Recently, "Blueberry" has often been in the news and social media; schematic diagram. (Picture taken from freepik)

[Health Channel/Comprehensive Report] "Blueberry" has become the focus of discussion recently, with its sweet and sour taste. Internet celebrity physician Carlos Jaramillo analyzed the scientific evidence and common myths about the effects of blueberries on human blood vessels, brain and intestinal flora on his channel. The video received 88,000 views in just 2 months.

Carlos explained that wild blueberries have a high anthocyanin content, about 300-700 mg per 100 grams; commercially available cultivated blueberries have about 60-200 mg. At the same time, freezing can also preserve anthocyanins and nutrients, which is an economical choice. There is no need to be superstitious about freshness and other claims. After eating blueberries, only about 1 to 2% of the anthocyanins enter the blood directly, and most of the rest will be catabolized by intestinal microorganisms into active small molecules (such as protocatechuic acid) before being absorbed. Therefore, the health of your gut flora determines how effective blueberries can be.

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It also has some effects on cardiovascular and blood pressure. Studies have shown that consuming 1 bowl (about 150 grams) of blueberries every day for more than 6 to 12 weeks can promote the production of nitric oxide (NO) in vascular endothelial cells, which can help relax blood vessels and improve vascular endothelial function.

Blood pressure and blood sugar myths: Empirical research shows that eating blueberries every day will not directly lower blood pressure, nor will it directly improve insulin resistance or lower blood sugar; blueberries cannot replace blood pressure-lowering drugs.

Long-term cardiovascular risk: Women who ate more than three servings of blueberries and strawberries per week had a 34% lower risk of myocardial infarction, according to a large follow-up study.

On the other hand, targeting special groups is also helpful. Studies have shown that blueberries can significantly improve memory, reaction speed and attention in people with mild cognitive decline, insulin resistance or high metabolic risk. But Carlos cautions not to think of blueberries as a smart drug. For young people, eating blueberries will not bring about "brain enhancement" or "becoming smarter".

Of course, no matter how delicious blueberries are, don’t eat too many; finally, Carlos recommends eating 1 bowl (about 150 grams) of prototype blueberries every day. It takes 6–12 weeks to improve vascular function, and more than 12 weeks (about 3 months) to improve cognitive function. Diabetic patients need to pay attention to the amount of food consumed and are advised to consult a physician or nutritionist; those taking anticoagulants need to pay attention to vitamin K intake and consult a physician or nutritionist.