Wild blueberries are super nutritious and one of Mother Nature’s best brain foods! Learn all about their health benefits & get 30 delicious blueberry recipes.

Three photo collage of wild blueberries in the field.

Note: Wild Blueberries™ invited me to an all-expense paid trip to Bar Harbor, Maine, to learn about these delicious berries. I was not compensated to write this post, and, as always, my opinions are 100% my own.

What’s the difference between blueberries and wild blueberries?

In contrast to regular, cultivated blueberries, wild blueberries, aka lowbush blueberries, have been growing naturally in North America for over 10,000 Years. You’ll find them in the Eastern United States (Maine), Eastern Canada, and Quebec. In addition, they’re smaller in size, giving them a deliciously intense, sweet taste.

If you’re lucky to live in Maine or Eastern Canada, you can eat them straight from the barrens in July-August. The rest of us can buy fresh-frozen wild blueberries, dried wild blueberries, or wild blueberry juice and enjoy the healthy goodness of these unique little berries year-round.

Bonus! When you buy them frozen at grocery stores, you can be assured the nutrients are retained because they are picked and quickly frozen at peak ripeness.

Are wild blueberries healthier than regular blueberries?

While all blueberries are nutrition powerhouses, fighting free radicals and reducing oxidative stress, wild blueberries have higher antioxidant levels with ~ 30% more anthocyanins than regular fresh blueberries.

Better Brain Health

There’s emerging research on blueberries and brain health, including decreased brain inflammation, slower cognitive decline with aging, and improved memory and retention in children. (1)

In addition, a six-year study with over 16,000 adults showed reduced cognitive decline with high flavinoid intake, particularly from blueberries and strawberries.

If you’re interested in the best foods to eat for brain health and Alzheimer’s prevention, be sure to check out my post on The MIND Diet~lots of great information!

Other Health Benefits

Other potential health benefits of fresh and wild blueberries include reduced risk of heart disease (4, 5), high blood pressure reduction (6), improved blood sugar control (7), and cancer prevention via DNA damage control. (8, 9)

Wild Blueberries Nutrition

Per the USDA database, one cup provides the following nutrition: (USDA)

  • 80 calories
  • 1 gram of protein
  • 0 grams of fat
  • 18 grams of carbohydrates
  • 4 grams of fiber
  • 13 grams of sugar
  • 0 grams of sodium

Blueberry & Wild Blueberries Recipes

Some of these recipes call for wild blueberries, and some call for regular. Use them interchangeably as appropriate and when desired.

Smoothies & Smoothie Bowls

Overhead shot of vean blueberry smoothie bowl topped with kiwi, hemp seeds, and viola flowers, plus a spoon.

Breakfast Recipes

Glass dish with a breakfast fruie and quinoa sundae and blueberries in the background.

Drinks

Overhead shot of fruit iced tea with fresh mint.

Savory Recipes

Superfood salad with leafy greens, blueberries, nuts and chicken in a white bowl.

Muffins and Scones

Blueberry lemon muffins on a white serving tray.

Desserts, Snacks, & Sauces

Lemon Ice Cream Pie in a white pie pan topped with fresh berries.
Diet first, supplements second

Relevate for Brain Health

Backed by science, RELEVATE fills the gaps between what most people eat and the diets (like the MIND diet) proven to be the healthiest for your brain. Click the link below to learn more and get 15% off your order with code “SPICYRD”

TELL ME MORE!
EA Stewart

Registered Dietitian and Nutritionist

EA Stewart, MBA, RD is an integrative registered dietitian specializing in wellness nutrition, digestive health, autoimmune disease, brain health, and vibrant aging. She creates easy, plant-forward gluten-free recipes for a wide variety of diets including low FODMAP, Mediterranean, and more.