Blueberries

Wild (lowbush) blueberries, primarily harvested in Maine and eastern Canada, generally contain higher concentrations of anthocyanins per gram than cultivated (highbush) varieties. This is because wild berries are smaller, giving them a higher skin-to-flesh ratio, and the anthocyanin pigments are concentrated in the skin.

Studies show that freezing blueberries preserves the vast majority of their anthocyanin content with minimal degradation over several months of frozen storage. Cooking at high temperatures can reduce some heat-sensitive compounds, but brief or low-heat preparation methods retain most of the antioxidant capacity.

Research studies on cognitive and cardiovascular benefits have typically used daily doses equivalent to about one cup (roughly 150 grams) of fresh or frozen blueberries. Consistent daily consumption over several weeks appears more important than occasional large intakes for producing measurable effects.

Blueberries are exceptionally rich in anthocyanins, a subclass of flavonoids responsible for their deep blue-purple pigmentation. They also contain other phenolic compounds including chlorogenic acid and smaller amounts of vitamin C, all of which contribute to their consistently high ORAC (oxygen radical absorbance capacity) scores.