What? Why? Blueberries
From My Kitchen: What a Nutritionist Eats & Why
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What?
Blueberries - small, sweet, and incredibly nutrient dense. Whether frozen or fresh, in smoothies, on porridge or pancakes, or just eaten by the handful, these little berries deliver powerful support for the gut, skin, brain, and cardiometabolic health.
Why?
With a plethora of studies showing the benefits regular consumption of blueberries offers - it’s a no-brainer to make them part of your daily dietary routine.
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A rich source of health-promoting antioxidants
That deep blue-purple colour denotes their high antioxidant content, such as polyphenols and flavonoids, that provide multiple health benefits. Studies have shown that regular consumption (3 times per week or more) of blueberries may be associated with improvements in cardiovascular health.(1,2)
Support brain health, memory, and cognitive function
Research suggests that the polyphenols in blueberries may help improve blood flow to the brain and support communication between brain cells. Regular intake has been linked with improved memory and mental clarity — especially beneficial during times of stress or fatigue.(1,3,4)
Feed your gut microbes through polyphenols and fibre
Blueberries contain soluble fibre and complex phytonutrients that act as prebiotics — food for beneficial gut bacteria. These compounds can encourage microbial diversity, support digestion, and promote a healthy gut–skin axis, offering benefits for skin conditions such as psoriasis and eczema.(1,5)
Help balance blood sugar naturally
Despite being naturally sweet, blueberries have a relatively low glycaemic impact. Their fibre and polyphenols slow the release of sugars into the bloodstream, supporting more stable post-meal glucose levels and providing more sustained energy.(1)
Anti-inflammatory support for whole-body wellbeing
From joint health to cardiovascular support, blueberries provide a wide range of anti-inflammatory benefits thanks to their antioxidant profile. This makes them a valuable everyday food for long-term health.(1)
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How to Enjoy
Stir into porridge, yoghurt or chia pudding
Blend into smoothies for colour and sweetness
Add to salads with feta and toasted seeds
Add to homemade pancakes or fruit crumbles
Warm gently with cinnamon for a simple fruit compote
Keep a bag of frozen berries on hand for easy daily use
A portion (a large palm-sized amount) a day is the best way!
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A mindful note
Frozen blueberries offer the same benefits as fresh — often at a better price and with longer shelf-life. Combine with other berries to get a full spectrum of health benefits, and always use ORGANIC whenever possible to avoid pesticide residues.
In summary
Blueberries may be small, but they offer big support for skin, gut, cognitive health and inflammation balance. A simple, colourful addition that delivers powerful nourishment. Berries are one of the simplest ways to consistently add antioxidants and fibre to your daily routine - it’s a no-brainer.