About one cup of whole blueberries per day is the dose that overlaps most consistently with the positive human evidence. The clearest benefit is vascular. Blueberries improve endothelial function, the ability of arteries to relax and deliver more blood when tissues need it. Studies also suggest selected memory benefits in older adults with cognitive vulnerability. Improvements in insulin sensitivity or post-meal glucose handling appear more likely when metabolism is already under strain. Findings for gut health and exercise recovery are promising but less consistent. Randomized trials have not shown that blueberries prevent dementia, diabetes, heart attacks, or strokes. But one cup (roughly 150 to 180 grams) of fresh or frozen blueberries per day is a practical, evidence-based target with benefits extending well beyond a simple “antioxidant” effect. I cover all of this and more in the latest episode of the podcast!