Blueberries: Small in Size, Big in Impact

By Dr. John Coppola Last updated May 13, 2025

A Brief History of Blueberries

Blueberries are native to North America and were used for centuries by Native Americans for both food and medicine. However, they weren’t cultivated commercially until 1912. In recent decades, research has elevated blueberries to superfood status.

What Makes a Superfood?

In modern times, research has classified blueberries as a superfood.

A superfood is a food with exceptionally high nutritional density—rich in vitamins, minerals, and antioxidants—while being low in calories. These nutrients help prevent chronic illnesses and support overall wellness.

The Nutrients and Benefits of Blueberries

Blueberries are low in calories and fat and provide decent amounts of healthy fiber. They are also keto-friendly because they are low in carbs and sugar (this only applies to raw or frozen). Dried blueberries have a higher sugar content and often contain added sugar.

There are various other health benefits, such as

Vitamin K1

Furthermore, blueberries are a good source of vitamin K1, which benefits blood clotting and bone health. Doctors recommend limiting your intake of foods containing more than 48 mcg of vitamin K per serving (such as kale, spinach, or broccoli) for those on anticoagulant medications like Coumadin and warfarin.

However, medical researchers state that you can safely consume one cup of blueberries daily because they contain 28 mcg of vitamin K per cup, which does not interfere with your anticoagulant.

Manganese

Manganese is necessary for normal brain and nerve function.

Potassium

Potassium is vital for transmitting nerve signals throughout the body. It helps your nerves fire when conducting messages.

Calcium

Calcium is the ultimate multitasker for the nerves. It helps generate proper signals that travel through the nerves and also assists in memory formation and nerve cell growth.

Magnesium

Magnesium plays an essential role in nerve transmission. It protects the nerves from excitotoxicity (overstimulation of the nerves that can result in nerve death).

Other Vitamins and Minerals

Other vitamins and minerals in blueberries include vitamin C, phosphorus, and folate.

Antioxidants, Cholesterol & Heart Health with Blueberries

Blueberries boast one of the highest antioxidant levels of all fruits and vegetables. The standout group: anthocyanins—pigments that give blueberries their deep blue color.

What Do Anthocyanins Do?

Reduce free radical damage
Decrease oxidative stress (especially in nerve cells)
Improve blood vessel health
Support cholesterol balance

Research has shown that:

Blueberries improve arterial stiffness and lower blood pressure
A study of 93,600 nurses linked high anthocyanin intake to a 32% reduction in heart attack risk
Just 7.5 mg of anthocyanins daily (around 2 oz of blueberries) reduced the risk of type 2 diabetes
A University of Michigan study found this superfood improved fasting glucose, insulin sensitivity, and HDL cholesterol while lowering belly fat and triglycerides

HDL: The Overlooked Cholesterol

Doctors often focus on lowering “bad” LDL cholesterol. But HDL (good cholesterol) is just as important. Low HDL is strongly linked to heart disease and even early death.

Optimal HDL levels: Around 60 mg/dL or higher
Lab minimums (40 mg/dL) may be too low for full protection

Blueberries help boost HDL naturally while improving other heart health markers.

Blueberries & Nerve Health

Anthocyanins don’t just protect your heart—they also:

Reduce inflammation
Support myelin sheath repair (critical for nerve function)
Improve circulation to nerve cells
Protect against oxidative stress, which can damage or kill nerve cells

Studies show that anthocyanins support brain health, reduce neurodegenerative damage (like in MS or Alzheimer’s), and even enhance memory.

Blueberry Tips & Recipes

There are various ways to enjoy blueberries.

Wild vs. Cultivated Blueberries

Wild blueberries have:

33% more anthocyanins
Twice the antioxidant power of cultivated ones

Use frozen or fresh (not dried) to preserve antioxidants. You can find frozen wild blueberries at most grocery stores.

Easy Ways to Enjoy Blueberries

Snacks: Eat them raw by the handful
Yogurt or Oatmeal: Mix them in for added flavor and nutrition
Salads: A fresh burst of flavor in savory dishes
Smoothies: Combine with protein powder to support aging muscles

Blueberry Coconut Energy Bites

These are delicious (check online for recipes!)

Lemon Blueberry Slush

Combining these two superfoods creates a powerful, refreshing drink.

DIY Blueberry Chia Jam

Ingredients:

2 cups fresh or frozen blueberries
1 tsp lemon or lime juice
2 tbsp honey (or monk fruit for low sugar)
1 tsp vanilla extract
2 tbsp chia seeds

Instructions:

Thaw frozen berries (if using) and blend to desired texture
Simmer berries, juice, honey, and vanilla in a saucepan (3–5 minutes)
Remove from heat and stir in chia seeds
Chill in fridge for 2 hours

Final Thoughts on Blueberries

Incorporating blueberries into your diet isn’t just delicious—it’s a smart move for nerve, heart, and metabolic health. These small fruits deliver big health benefits. Start adding them to your meals today.

Struggling with Neuropathy?

Dr. Coppola and Dr. Monteiro’s dedication to combating neuropathy is deeply personal, stemming from Dr. Monteiro’s experience with her mother’s severe chemo-induced neuropathy. This personal journey fueled their commitment to develop a systematic, drug-free approach to reversing neuropathy.

They founded the San Antonio Neuropathy Center, where they’ve successfully treated over 18,000 patients over the past two decades. Their acclaimed book, “Defeat Neuropathy Now in Spite of Your Doctor,” along with their neuropathy product line, stands as a testament to their expertise and innovative solutions.

Recognized as leading neuropathy specialists in America, Dr. Coppola and Dr. Monteiro offer a beacon of hope for those diagnosed with this challenging condition. If you or a loved one is seeking relief from neuropathy, reach out to us at 844 400-0101 or email us through our contact page – Click here.

Your path to healing can start today.