Blueberries are often called a “superfruit” — not only delicious but also highly nutritious. Nutritional medicine specialist Dr. Liu Bor-ren says blueberries are rich in anthocyanins, polyphenols, dietary fiber, and vitamin C, all of which help support cardiovascular health and improve blood sugar control and insulin sensitivity. However, he cautions against soaking blueberries in salt water or baking soda for long periods. “Rinsing under clean running water with gentle rubbing” is the most effective method, he says.
Blueberries: A Natural Ally for Heart Health and Better Blood Sugar
According to Dr. Liu, every 100 grams of blueberries contain:
- Anthocyanins and polyphenols, powerful antioxidants and anti-inflammatory compounds
- Dietary fiber, which supports gut microbiota, increases satiety, and stabilizes blood sugar
- Vitamin C, essential for immunity and antioxidant defense
- Vitamin K, important for bone health and blood clotting
- Manganese, a cofactor for antioxidant enzymes and metabolic processes
Regular blueberry consumption may help maintain cardiovascular health by lowering systolic blood pressure, improving endothelial function, increasing nitric oxide (NO) for better vessel relaxation, and reducing chronic inflammation markers. Blueberries also help regulate blood sugar and improve insulin sensitivity, reducing post-meal glucose spikes. In addition, they promote brain health, support neuroprotection, and enhance gut and immune function by reducing intestinal inflammation.
The Correct Way to Wash Blueberries: Running Water + Gentle Rubbing
Dr. Liu notes that blueberries sometimes contain pesticide residues, but they are not considered a high-risk fruit. Proper washing greatly reduces any potential concerns. Current food safety guidelines do not recommend soaking blueberries in salt water or baking soda solutions for long periods. These methods may not be more effective than plain water and may even allow water-soluble pesticides to seep back into the fruit or affect its texture and flavor.
He recommends the following cleaning method:
- Rinse blueberries under running water for 30–60 seconds
- Gently rub the berries to remove dirt and residue in the crevices
- A strainer can be used to help the berries roll around, increasing physical friction for a cleaner result
- Do not wash blueberries before storing them in the refrigerator — wash only right before eating, as their delicate skin makes them prone to mold after washing
