Blueberry

Blueberry

Blueberries are a well-known superfruit with amazing health benefits. Packed with nutrients, blueberries contain some of the world’s highest concentrations of antioxidants, which are known to fight free radical damage and oxidation throughout the body, thereby preventing many diseases. Blueberries also contain a type of flavonoid known as anthocyanins, which are responsible for its iconic blue hue and medicinal properties.

Benefits of Blueberry

Numerous scientific studies support the diverse health benefits of consuming raw blueberries or taking them as supplements. Among them are the following:

Fights Cancer

Clinical studies have even discovered that, unlike chemotherapeutic drugs and radiation therapy, gallic acid-rich foods such as blueberries can kill cancer cells without damaging normal and healthy cells. According to a test tube study published in the Journal of Biochemical and Molecular Toxicology, the gallic acid in blueberries was able to inhibit the growth and reproduction of human breast cancer cells by inducing programmed cell death.[1]

Lowers Risk for Cardiovascular Disease

Studies suggest that daily consumption of blueberries can help lower one’s risk for cardiovascular disease. For instance, a 2010 study published in the Journal of Nutrition found that women with metabolic syndrome who consumed 50 g blueberries daily for 8 weeks significantly reduced their blood pressure (6% systolic and 4% diastolic) and low density lipoprotein cholesterol (27%) levels.[2] This finding is highly significant since high blood pressure and abnormal cholesterol levels are major risk factors for cardiovascular disease.

Sharpens Memory

The prevalence of dementia (memory and thinking problems) is increasing in the older adult population. In the absence of effective therapy, affected individuals can suffer from debilitating symptoms that can alter their quality of life. Interestingly, one study found that daily consumption of wild blueberry juice improved the cognitive function of adults with early memory changes, as evidenced by better scores in a series of tests assessing memory and thinking skills.[3]

Improves Blood Sugar Levels

Dietary supplementation with whole blueberries can help improve blood sugar levels. When researchers administered a smoothie containing 22.5 g blueberry bioactives in obese women, they noted a significant improvement in insulin sensitivity (body’s response to insulin) and blood sugar levels.[4] This effect was not observed in women who consumed placebo.

Improves Exercise Recovery

Exercise-induced muscle damage is accompanied by localized inflammation which can lead to impaired muscular performance. In one study assessing the effects of blueberries on exercise-induced muscle damage, researchers found that women athletes who consumed a blueberry smoothie prior to and after strenuous exercises had reduced levels of several inflammatory markers and showed faster recovery rate compared to those who took placebo.[5]

Improves Blood Circulation

Increased arterial stiffness is associated with impaired blood circulation and an increased risk for heart disease and stroke. One study assessing the effects of blueberry on blood circulation found that postmenopausal women with pre- and stage 1-hypertension who consumed 22 g freeze-dried blueberry powder daily for 8 weeks had greater nitric oxide (NO) levels compared with baseline values.[6] This finding is indicative of good blood circulation since NO is responsible for widening the opening of blood vessels such as arteries, allowing more blood to pass through it.

Increases Life Expectancy

Several factors such as free radical damage and chronic inflammation speed up the aging process and increase the risk of death. According to one study, the polyphenols (plant-based molecules) in blueberries can help slow the aging process and increase lifespan by neutralizing the harmful effects of free radicals and reducing the levels of several inflammatory markers in the body.[7]

Boosts Immune Function

Blueberries are highly rich in antioxidants which are known to combat various diseases by stimulating the immune system. In one study assessing the effect of blueberry ingestion on natural killer cell counts of well-trained runners, researchers found that those who consumed 250 g of blueberries per day for 6 weeks had increased levels of natural killer cells, which is indicative of improved immune function.[8]

References:

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• Wang K, et al. Investigation of Gallic Acid Induced Anticancer Effect in Human Breast Carcinoma MCF-7 Cells. J Biochem Mol Toxicol. 2014 May 27.
• Basu A, Du M, Leyva MJ, et al. Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. The Journal of Nutrition. 2010;140(9):1582-1587. doi:10.3945/jn.110.124701.
• Krikorian R, Shidler MD, Nash TA. Blueberry supplementation improves memory in older adults. Journal of agricultural and food chemistry. 2010; 58(7):3996-4000.
• Stull AJ, Cash KC, Johnson WD, Champagne CM, Cefalu WT. Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. The Journal of nutrition. 2010; 140(10):1764-8.
• McLeay Y, Barnes MJ, Mundel T, Hurst SM, Hurst RD, Stannard SR. Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. Journal of the International Society of Sports Nutrition. 2012; 9(1):19.
• Johnson SA, Figueroa A, Navaei N. Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial. Journal of the Academy of Nutrition and Dietetics. 2015; 115(3):369-77.
• Wilson MA, Shukitt-Hale B, Kalt W, Ingram DK, Joseph JA, Wolkow CA. Blueberry polyphenols increase lifespan and thermotolerance in Caenorhabditis elegans. Aging Cell. 2006;5(1):59-68. doi:10.1111/j.1474-9726.2006.00192.x.
• McAnulty LS, Nieman DC, Dumke CL. Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme. 2011; 36(6):976-84.