Health benefits of wild blueberries

A recent scientific review concludes that the consumption of wild blueberries is associated with health benefits of “the whole body”especially in the area cardiometabolicthat is, in the heart, blood vessels and metabolism.

The work, published in the specialized magazine Critical Reviews in Food Science and Nutritionanalyze 24 years of research carried out in four countries. In total, check 12 clinical trials in humansin addition to dozens of clinical, translational and mechanistic studies on wild and cultivated blueberries.

One of the most solid results has to do with the vascular function. According to the review, improvements in ability of blood vessels to relax and respond to stimuli are one of the most consistent findings.

The trials analyzed suggest that wild blueberries can promote the so-called endothelial functionin some cases a few hours after a single intake and, in others, after regular consumption for weeks or months. On the other hand, the results on blood pressure, cholesterol, triglycerides and blood sugar They are promising, but the authors emphasize that larger, well-controlled studies are still needed.

The review focuses on an increasingly studied aspect: the gut microbiome. Wild blueberries provide fiber and polyphenols which, for the most part, reach the colon intact. There they are transformed by intestinal bacteria into metabolites that pass into the blood and could explain part of their beneficial effects.

In a six-week clinical study, adults who consumed 25 grams of freeze-dried wild blueberry daily increased the presence of Bifidobacteriuma bacteria considered beneficial. The authors point out that until 40% of active compounds in blood after eating foods rich in polyphenols, they could come from this microbial transformation, although they recognize that more research is needed to fully understand this process.

Beyond the heart, the review includes studies carried out in older adults that relate the consumption of wild blueberries with improvements in cognitive performance. Among the observed effects are advances in the thinking speed and memoryboth after a single serving and after longer interventions.

The researchers suggest that these benefits could be linked to a better general circulation and other cardiometabolic effectsalthough they insist on the need to continue going deeper in this line. They also warn that results may vary depending on the initial health statusthe medicationthe usual diet and individual differences in metabolism and gut microbiome. For this reason, they demand more studies that allow us to better identify which people respond the most, what is the optimal dose and what format is most effective.

What makes them extraordinary?

“What makes wild blueberries extraordinary is that contain numerous polyphenols and nutrientsand they do not appear to exert their health benefits through a single mechanism,” explains Sarah A. Johnson, a professor at Florida State University and lead author of the study.

According to him, “evidence suggests that these berries could contribute to multiple biological pathways relevant to cardiometabolic health, from vascular function until the inflammation and oxidative stresswith effects that can vary from one person to another.” Research on the microbiome, he adds, is especially promising.

How many and how to eat them

The review analyzes different forms of consumption, but points to benefits when taken on a regular basisfor weeks or months. The indicative quantity is equivalent to a cup daily of wild blueberries. When commonly marketed frozencan be consumed all year round in smoothies, with yogurt or oatmeal, in salads or incorporated into homemade baking recipes.

As you remember Dorothy Klimis-Zacasprofessor of Clinical Nutrition at the University of Maine and co-author of the study, “Wild blueberries have been valued by people for thousands of years“Modern research, he concludes, does nothing more than explore how unique composition can contribute to health when they are part of a balanced diet.