Another interesting study suggests that blueberries may help delay mental aging by 2.5 years. Your daily values may be higher or lower depending on your calorie needs. Roopchand DE, Kuhn P, Rojo LE, Lila MA, Raskin I. Blueberry polyphenol-enriched soybean flour reduces hyperglycemia, body weight gain and serum cholesterol in mice. A bit of shade wont hurt the plant, but too much will stunt its growth. However, the group taking 150g blueberries daily had sustained improvements in vascular function and lipid status. Wild blueberries have 33% more anthocyanins than ordinary blueberries, but all blueberries do contain a significant boost of this natural compound. McNamara RK, Kalt W, Shidler MD, McDonald J, Summer SS, Stein AL, Stover AN, Krikorian R. Cognitive response to fish oil, blueberry, and combined supplementation in older adults with subjective cognitive impairment. To boot, they can be part of a low-cholesterol, heart-hearty, or diabetes diet. After conducting research with more than 93,000 women ages 25 to 42, they did not observe this type of benefit in other antioxidants. When glucose-modulation effects were examined in a T2DM population after a single oral dose of either placebo or 0.47g standardized bilberry extract containing 36%(w/w) anthocyanins, bilberry intake lowered plasma glucose and insulin AUC in the oral glucose tolerance test (78). National Library of Medicine Abundant nonflavonoid polyphenolic compounds in blueberries are the hydroxycinnamic acid esters (especially chlorogenic acid) (16, 17, 19, 20). Cassidy A, Bertoia M, Chiuve S, Flint A, Forman J, Rimm EB. In the bilberry group, retinal electrophysiology was improved, rhodopsin was preserved, and there was less damage to photoreceptors compared to controls (154). In this investigation, distributed in the Journal of Agriculture and Food Chemistry, analysts found that a direct drink (around 4 ounces) of white wine contained .47 mmol of free radical retaining cancer prevention agents, red wine gave 2.04 mmol, and a wine produced using high bush blueberries conveyed 2.42 mmol of these defensive plant mixes. A 2019 study of people living with metabolic syndrome found that eating blueberries daily had a positive impact. Czank C, Cassidy A, Zhang Q, Morrison DJ, Preston T, Kroon PA, Botting NP, Kay CD. Habitual intake of flavonoid subclasses and incident hypertension in adults. Dietary flavonoids and flavonoid-rich foods are not associated with risk of type 2 diabetes in postmenopausal women. Lets start with some blueberry basics: A one-cup serving of blueberries contains just 80 calories and 0.5 grams of fat while delivering almost 25 percent of your daily vitamin C requirement, 36 percent of your daily vitamin K requirement, and 3.6 grams of fiber. More studies are needed to confirm these effects from blueberries, but given their high anthocyanin content, they likely have similar effects. Department of Ophthalmology and Visual Sciences and Department of Physiology and Biophysics, Dalhousie University, Halifax, Nova Scotia, Canada, 7 One cup of fresh blueberries contains 85 calories, 0.7 grams of protein, no fat, and about 15 grams of carbohydrates. In two other recent crossover studies of normal-sighted adults (n=60 and 72) there was no effect of blueberry juice intake on dark adaptation or dark-adapted visual acuity or contrast sensitivity, although a mild improvement in recovery time after retinal photobleaching was found (142). Whereas conventional thermal dehydration can cause significant losses to anthocyanins (182), freeze-drying is an excellent means to remove water while preserving blueberry phytochemical quality (183). Blueberries may also play a role in preventing liver cancer. However, in 2 prospective cohort studies no association was found between anthocyanin intake and stroke risk (34, 35). (9) Blueberries, through their fiber, also add bulk to the stool and aid its movement along the intestines, thereby easing the symptoms of constipation. However, in high-fatfed mice, inflammatory markers and hypertension that are associated with obesity were mitigated (87). Gallic Acid and Related Compounds as Neuroprotective Agents: You are What You Eat! The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Dr. Farrah. This is why these foods are sometimes called slow carbs. As such, blueberries should have a particular and purposeful place in your diet. Your cells produce free radicals as waste products, but these particles can go on to hurt other cells. Ruckstuhl M, Beretz A, Anton R, Landry Y. Flavonoids are selective cyclic GMP phosphodiesterase inhibitors. Dr. Farrah does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. High cholesterol is dangerous for your heart because it can build up in your arteries. Then, after 24 wk of anthocyanin intake by the same 150 hypercholesterolemic patients, a reduction was documented in inflammatory markers, including serum high-sensitivity C-reactive protein, soluble vascular adhesion molecule-1, and plasma IL-1 (49). Indeed, advancements in cognitive assessment tools will aid in examining specific populations. 1 Mirtogenol (bilberry and pine bark extract), corresponding to ~30mg anthocyanin taken daily for 6 mo, provided additive benefit to ocular hypertensive patients (134), who were taking a widely used glaucoma treatment, prostaglandin F2a analog (Latanoprost) (135). A small study on female athletes found that blueberry supplements speed up muscle recovery. A pilot study, Two-year randomized, placebo-controlled study of black currant anthocyanins on visual field in glaucoma, Effects of Black currant anthocyanins on intraocular pressure in healthy volunteers and patients with glaucoma. In 3 cohort studies, a higher anthocyanin intake was associated with an ~25% reduced risk of coronary artery disease, including fatal and nonfatal myocardial infarction (33, 34). They also reduce the symptoms of stomach inflammation, even showing some benefits for colon cancer. Higher intakes of blueberries, strawberries, and total anthocyanins were all associated with a 32% lower rate of myocardial infarction, and this association was independent of established risk factors (2). 10. Shelf-stable blueberry products like jam (196), juice (197), and extracts (198) can lose polyphenolic compounds when stored at ambient temperature whereas refrigeration mitigates losses. There was no association found between the intake of total flavonoid or other flavonoid groups and reduced T2DM risk (4). Lacombe A, Li RW, Klimis-Zacas D, Kristo AS, Tadepalli S, Krauss E, Young R, Wu VCH. Clearance time for anthocyanin metabolites varies widely (21, 22). Centers for Disease Control and Prevention, The insulin resistance syndrome revisited. 8600 Rockville Pike You can use either in lots of ways. It has also been linked to a reduced risk of cardiovascular disease development. Lets take a closer look at the available studies to see what science has to say about it. Reducing BMI by 13kg/m2 was associated with a 213% lower risk of CVD events (41) and mortality (42). Enzyme-catalyzed oxidative damage can be mitigated by blanching prior to milling and depectinization (191). help protect the body from free radicals, the disruptive cells that We do not endorse non-Cleveland Clinic products or services. As weve seen, blueberries are a rich source of Vitamin K. This vitamin helps to make some of the proteins the body needs for blood clotting. Bilberry extract (1%) mitigated RGC damage in vitro during oxidative conditions created with 3-(4-morpholinyl) sydnonimine hydrochloride (156). Associating the in vivo metabolites of anthocyanins with health outcomes has been difficult. Similar age-related improvements were observed in old mice (105). Blueberries beneficial effects on reducing blood pressure are frequently noted in medical studies. Tanaka J, Nakanishi T, Shimoda H, Nakamura S, Tsuruma K, Shimazawa M, Matsuda H, Yoshikawa M, Hara H. Purple rice extract and its constituents suppress endoplasmic reticulum stress-induced retinal damage in vitro and in vivo, Flavonoids protect human retinal pigment epithelial cells from oxidative-stress-induced death. Seymour EM, Tanone II, Urcuyo-Llanes DE, Lewis SK, Kirakosyan A, Kondoleon MG, Kaufman PB, Bolling SF. Kalt W, Lawand C, Ryan DAJ, McDonald JE, Forney CF. Perossini M, Guidi G, Chiellini S, Siravo D. Studio clinico sull'impeigo degli antocianosidi del miritillo (Tegens) nel trattamento delle microangiopati retiniche di topo diabetico ed ipertensivo. Here are 10 evidence-based health benefits of blueberries. Mix with nuts and seeds to create a health-boosting trail mix or after-gym snack. In a cell culture model of kainic acidinduced inflammation, treatment with blueberry polyphenolic fractions led to improved calcium buffering and reduced hippocampal neuron loss (114). 3. Blueberries are rich in antioxidants and beneficial plant compounds, including: Anthocyanins. Since blueberries contain a large amount of phenols, mostly gallic acid, they are said to act as neuroprotective agents. According to scholars from Iran, this means blueberries can protect our brains from neurodegeneration, neurotoxicity, and oxidative stress. While delicious, blueberry pancakes or muffins arent quite as healthy. Anthocyanins are the pigments that confer the red, blue, and purple coloration to ripe berries. Higher dietary anthocyanin and flavonol intakes are associated with anti-inflammatory effects in a population of US adults. Lets explore the most delicious and convenient ones. Jennings A, Welch AA, Spector T, Macgregor A, Cassidy A. Intakes of anthocyanins and flavones are associated with biomarkers of insulin resistance and inflammation in women. In neonatal rats where cataracts were induced by subcutaneous injection of sodium selenite, administration of a polyphenol-enriched fraction of bilberry at 40mg/d was sufficient to prevent cataract formation (159). https://www.healthline.com/nutrition/blueberry-benefits-for-skin Blueberries boost mans sexual health. Inflammation takes its toll on the body like no other and causes heart disease,diabetes, cancer, and almost every illness known to man. Nutrition-rich Blueberries and anthocyanins benefit cardiovascular health via antioxidant and anti-inflammatory effects ( 49, 57) positive effects on plasma lipid levels, and modulation of Blueberries are highly nutritious food good for women. Antioxidants can be harmed by heat, Zumpano explains. Individual quick freezing is a widely used means to preserve blueberries, to retain vitamin C, total phenolics, anthocyanins, and antioxidant capacity (181). Obese hyperglycemic mice that consumed blueberry powder that was sorbed and concentrated on defatted soybean flour had improved oral glucose tolerance and fasting glucose concentration, compared to controls (83). Other studies found a similar effect on postmenopausal women. Heat processing of blueberries and its effect on their physicochemical and bioactive properties. Make a blueberry topping for vanilla ice cream by cooking them with water and sugaryou can also use this topping for other desserts. DietitianJulia Zumpano, RD, LD, has the scoop on the benefits of eating blueberries. Anthocyanin metabolites are abundant and persistent in human urine. Though studies have been small, they suggest faster recovery post-exercise with blueberry smoothies. Procyanidin, anthocyanin, and chlorogenic acid contents of highbush and lowbush blueberries, Flavonoid glycosides and antioxidant capacity of various blackberry, blueberry and red grape genotypes determined by high-performance liquid chromatography/mass spectrometry. A 2016 review of animal and human studies concluded that more human studies were warranted, though, on the effect of blueberries on insulin resistance, which can lead to diabetes. Jennings A, MacGregor A, Spector T, Cassidy A. Dr. Farrah is a highly experienced Licensed Medical Doctor certified in evidence-based clinical nutrition, not some enthusiast, formulator, or medium promoting the wild and unrestrained use of nutrition products for health issues without clinical experience and scientific evidence of therapeutic benefit. In an in vitro bovine ciliary muscle preparation, anthocyanins interacted with the endothelin-1 pathway to reduce muscle contractility, which relates to accommodative processes for distance vision in myopic eyes (180). In 2019, the American Heart Association has certified blueberries as a heart-healthy food. Interest continues to grow in the potential human health benefits of blueberries. Careers. Nair AR, Elks CM, Vila J, DelPiero F, Paulsen DB, Francis J. The United States Highbush Blueberry Council (USHBC) offered support for this article by providing an honorarium to each author but had no role in the design and conduct of the review. Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. Although macular degeneration is the leading cause of visual impairment during aging in the developed world, there are no studies that examine anthocyanin intake in relation to macular degeneration. Relationships between changes in weight and changes in cardiovascular risk factors in middle-aged French subjects: effect of dieting. Overweight, obesity, and mortality in a large prospective cohort of persons 50 to 71 years old. Blueberries are highly nutritious and among the world's most powerful sources of antioxidants. The products of Dr. Farrah are not intended to diagnose, treat, cure, or prevent any disease. Be patient. Dietary fiber plays an important role in the health of your intestines, and blueberries are a good source of fiber. Yanamala N, Gardner E, Riciutti A, Klein-Seetharaman J. Role of blueberry polyphenol oxidase, chlorogenic acid and anthocyanins, Impact of juice processing on blueberry anthocyanins and polyphenolics: Comparison of two pretreatments, Processing and storage effect on berry polyphenols: challenges and implications for bioactive properties, Changes in anthocyanins and polyphenolics during juice processing of highbush blueberries (Vaccinium corymbosum L.), Processing and storage effects on monomeric anthocyanins, percent polymeric color, and antioxidant capacity of processed blueberry products, Processing and storage effects on procyanidin composition and concentration of processed blueberry products. Or is it all just hype? The fruit is also an excellent source of:Vitamin CVitamin KVitamin AManganeseAntioxidants Greater blueberry and anthocyanin intake is associated with less weight gain during aging (4345) and therefore would support reduced T2DM risk. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Seniors Taking Multiple Meds: Its a Complicated Problem, 3 COVID Scenarios That Could Spell Trouble for the Fall, Colonoscopy Benefits Lower Than Expected (Study), Dr. Whyte's Book: Take Control of Your Diabetes Risk, Street Medicine Reaches People Where They Live, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. These findings are supported by biomarker-based evidence from human clinical studies. Vendrame S, Guglielmetti S, Riso P, Arioli S, Klimis-Zacas D, Porrini M. Six-week consumption of a wild blueberry powder drink increases bifidobacteria in the human gut. A Finnish study involving over 10,000 participants associated a high flavonoid intake with a reduced risk of cataracts. Gu L, Kelm MA, Hammerstone JF, Beecher G, Holden J, Haytowitz D, Gebhardt S, Prior RL. Blueberries are one of the richest known dietary sources of antioxidants, which protect our bodies from free radicals caused by cellular processes and environmental factors. Brewer GJ, Torricelli JR, Lindsey AL, Kunz EZ, Neuman A, Fisher DR, Joseph JA. In a comparison of intakes of 16 common fruits, the highest blueberry intake was associated with the least weight gain (0.64kg over 4 y) in a prospective study of over 133,000 men and women followed for 24 y (43). The information being provided should only be considered for education and entertainment purposes only. official website and that any information you provide is encrypted Human anthocyanin bioavailability: effect of intake duration and dosing. The US is the leading producer of highbush blueberries while Canada produces most lowbush blueberries. Heart Health You can generally find them at your local gardening center or in online stores. Blueberries are the largest fruit crop produced in Canada, which shows how popular these fruits have become. Rodriguez-Mateos A, Rendeiro C, Bergillos-Meca T, Tabatabaee S, George TW, Heiss C, Spencer JP. Wild blueberries (Vaccinium myrtillus) alleviate inflammation and hypertension associated with developing obesity in mice fed with a high-fat diet. Blueberry benefits also support weight loss. Manganese helps the body form connective tissues, is important for metabolism, and regulates the absorption of blood sugar and calcium. You can use a balanced fertilizer one year after planting. Soluble fiber binds around the bile in our guts and helps remove that bile Zumpano says. Age-related toxicity of amyloid-beta associated with increased pERK and pCREB in primary hippocampal neurons: reversal by blueberry extract. Then retinal photoreceptors convert light energy into an electrical signal that is transmitted to the brain's visual centers via the axons of the retinal ganglion cells (RGCs). There's even more evidence that blueberries may benefit cholesterol levels. Antioxidants in blueberries help prevent cholesterol in your blood from being oxidized and may even help keep cholesterol from building up in the first place. 2014 Jun 16. Notably, these gaps in knowledge do not detract from our ability to tap into blueberry health benefits by increasing public consumption. For centuries, people could only grow and harvest blueberries in small numbers. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Effect of a polyphenol-rich wild blueberry extract on cognitive performance of mice, brain antioxidant markers and acetylcholinesterase activity, Blueberry supplementation improves memory in middle-aged mice fed a high-fat diet. Beracochea D, Krazem A, Henkouss N, Haccard G, Roller M, Fromentin E. Intake of wild blueberry powder improves episodic-like and working memory during normal aging in mice. Cyanococcus perennial flowering shrub. Compared to animal and in vitro research, there are relatively few clinical studies examining anthocyanin effects on human vision, particularly studies that adequately satisfy design criteria, including randomization, blinding, placebo control, and crossover, as previously described (129, 130). Each of these aspects has implications in multiple areas of healthy aging. Protective effect of bilberry (Vaccinium myrtillus L.) extracts on cultured human corneal limbal epithelial cells (HCLEC), Blueberry anthocyanin promotes the growth of human retinal pigment epithelial cells. Fitness, health and wellness tips sent to you weekly. It also has some antibiotic properties which add to this effect. Tanaka J, Nakamura S, Tsuruma K, Shimazawa M, Shimoda H, Hara H. Purple rice (Oryza sativa L.) extract and its constituents inhibit VEGF-induced angiogenesis. Lee S, Keirsey KI, Kirkland R, Grunewald ZI, Fischer JG, deLaSerre CB. Blueberries also appear to have the highest levels of antioxidants out of any common fruit or vegetable. Insulin resistence was not affected by either dose of blueberries (53). Policy. Barba FJ, Jger H, Meneses N, Esteve MJ, Frgola A, Knorr D. Evaluation of quality changes of blueberry juice during refrigerated storage after high-pressure and pulsed electric fields processing, USDA database for the flavonoid content of selected foods, Color degradation in an ascorbic acidanthocyaninflavanol model system. Kalt W, McDonald JE, Fillmore SAE, Tremblay F. Blueberry effects on dark vision and recovery after photobleaching: placebo-controlled crossover studies, Effects of anthocyanosides on contrast vision, The effect of bilberry nutritional supplementation on night visual acuity and contrast sensitivity, The effect of anthocyanosides in a multiple oral dose on night vision, The effect of anthocyanosides on night vision, Retinal light damage: mechanisms and protection. Health Benefits of Blueberries 1. Everyone wants to look young and healthy, two things that can easily be achieved by eating blueberries. Plants grown in a container can go as much as one inch deeper. Both prediabetes and T2DM are characterized by poor response to insulin stimulation (i.e., insulin resistance) leading to inefficient glucose uptake and metabolism in insulin-sensitive tissues (69). Blueberries contain vitamins, minerals, and antioxidants that provide notable health benefits. Many women eat blueberries daily solely for their anti-aging benefits. Neonatal mice exposed to a high level of oxygen develop vascular complications similar to the retinopathy of prematurity in humans. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Investigation of Gallic Acid Induced Anticancer Effect in Human Breast Carcinoma MCF-7 Cells. This finding is in keeping with the Chinese view of the blueberry as a longevity fruit. One biomarker, vascular stiffness, was measured in a cross-sectional study of 1898 carefully phenotyped twins. In addition, blueberries contain a large amount of vitamin C, which helps in reducing excess fat in the body. Adams KF, Schatzkin A, Harris TB, Kipnis V, Mouw T, Ballard-Barbash R, Hollenbeck A, Leitzmann MF. Vitamins and minerals. In a prospective cohort study of >35,000 women aged45 y, there wasa significant association between blueberry intake and a reduced risk of incident total and visually significant age-related macular degeneration, but there was no association with incident cataract (H Sesso, Brigham and Women's Hospital, personal communication, 2019). Heres a brief list of some of our favorite Z-house recipes that use blueberries. Blueberries are the richest source of anthocyanins (387 to 487 mg per 100 grams) among all popular fruits consumed in the United States. 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