A simple, delicious fruit may be the key to improving gut, brain and heart health, according to a large, recently published analysis that reinforces experts' early recommendations to increase their consumption of blueberries.
The good news is that you don't need to eat a lot to benefit. The UK consumes around 57,000 tonnes of blueberries a year – enough to fill 23 Olympic-sized swimming pools. Although a significant proportion is now produced domestically, blueberries are not a native British fruit. They were first introduced in 1952 and only hit supermarket shelves in the 90s. Since then, their popularity has grown significantly.
Currently, sales of blueberries in some supermarket chains exceed those of apples and pears combined, and in the last three years sales have increased by about 40 percent. According to data from research company Worldpanel, the fruit is particularly popular with people over 55.
What makes blueberries so special?
Blueberries are among the most nutrient-dense fruits. They contain fiber, vitamin C, vitamin K, and manganese. However, researchers point out that the main benefits are related to one specific compound: anthocyanins.
Anthocyanins are polyphenolic flavonoids – purple pigments that give blueberries their deep colour. According to Professor Ana Rodriguez-Mateos, a human nutrition expert at King's College London, it is the high concentration of these compounds that sets blueberries apart from other fruits.
A 2019 study at King's College London compared the effects of a tablet containing pure anthocyanins with a blend of vitamins and minerals found in blueberries. The results showed that the most significant health benefits were seen in participants who took the anthocyanins. These compounds increase the availability of nitric oxide in the body, a molecule essential for healthy blood vessel function and cardiovascular health.
Impact on the heart and brain
A 2023 study, led by the same professor, analyzed the effect of daily consumption of about 178 grams of blueberries in healthy people aged 65–80. In a randomized, double-blind, placebo-controlled clinical trial, 61 participants consumed a drink with 26 grams of freeze-dried wild blueberry powder for 12 weeks, while the other group received a placebo.
The results showed that the group that consumed blueberries had lower blood pressure, improved blood vessel function (increased blood flow-mediated dilation), and better performance on memory and attention tests. Performance on an attention task improved by about 8.5 percent.
These findings suggest that an achievable amount in the daily diet may have a simultaneous impact on cognitive and cardiovascular health in healthy older adults.
Benefits for the intestines
A growing body of research suggests that blueberries also positively impact the gut microbiome. They appear to have a similar effect to probiotics, increasing the diversity of beneficial bacteria in the digestive tract.
How much should we consume?
According to research data, about 200 grams per day – roughly half a standard packet – is considered the minimum amount for noticeable benefits. However, some studies suggest that even consuming it a few times a week may bring benefits.
It's important to note that more doesn't necessarily mean better. The benefits seem to peak at around 240 grams per day.
Nutritionally, there is very little difference between fresh, frozen, or freeze-dried blueberries.
Supplements and necessary care
The growing popularity of blueberries as a “superfood” has also fueled the market for blueberry extract supplements, which is estimated to grow by about 10 percent per year globally. However, experts emphasize that it is better to get nutrients from whole foods whenever possible.
Other foods rich in anthocyanins include plums, apples, eggplants and red cabbage – a purple-colored diet may be a wise choice.
People taking blood thinners should monitor consumption due to the high vitamin K content. Also, those with intestinal diseases should exercise caution due to the significant fiber content. /GazetaExpress/
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