Here’s why I consider it the holy grail of longevity-boosting foods:
One cup of blueberries contains 16% of the daily value of vitamin C, which is known to boost eye health.
Vitamin C can help prevent age-related macular degeneration and reduce cellular oxidative stress in the retina, essentially making your eyes less susceptible to decline.
Research is ongoing, but blueberries have been found to reduce muscle damage and soreness.
The vitamin C in the berries also promotes iron absorption and increases the production of collagen, the tissue that connects your bones and muscles.
One cup of blueberries contains 24% of the daily value of vitamin K, which helps with building bones and blood clotting.
Along with physical benefits, studies have found that the antioxidants in blueberries could affect areas of your brain that are crucial for intelligence.
One study of over 16,000 people found that blueberries and strawberries were linked to delaying mental aging by up to two and a half years.
Research has shown that the fiber, vitamins, minerals and antioxidants in blueberries can help reduce inflammation and additional risk factors for Type 2 diabetes and cardiovascular disease.
Blueberries also have a prebiotic effect that regulates bacteria, relieves gut inflammation, and can help to prevent colon cancer.
Since blueberries are high in soluble fiber, they help to remove the bile in our gut, as well as things like fatty acids, salts, metals and bilrubin — a substance created from the breaking down of red blood cells.
This process can reduce bad cholesterol and also lower your risk of heart disease.
There are a number of ways to incorporate blueberries into your diet. I like adding them to salads and smoothies, snacking on them between meals, or mixing them into oatmeal.
While you’ll likely get the most from blueberries by eating them raw, and some studies so show that baking and heat will lower the number of anthocyanins, consuming them in any form (like dried or frozen) will still provide benefits.
Ultimately, blueberries are one small piece of the longevity puzzle. Including them in a rich and varied diet, getting enough sleep, exercising regularly, and managing stress can all help you lead a happier, healthier and longer life.
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Dr. Neil Paulvin is a longevity and regenerative medicine doctor and host of the Life Optimized podcast. As a leading expert in biohacking and human optimization, Dr. Paulvin is recognized for his exceptional work applying a hyper-personal approach to help his patients — including Fortune 500 executives, Olympic athletes and A-list celebrities — optimize their health. Follow him on YouTube and Instagram.
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