Scientists Just Discovered a Huge Health Benefit of Blueberries
Reviewed by Dietitian Alyssa Pike, RDN"Key Takeaways"
A new study found benefits for older adults who ate about 1 1/2 cups of blueberries each day.
The blueberry group had lower cholesterol and other beneficial biomarkers.
The blueberry eaters also had higher levels of gut bacteria that helps digest antioxidants.Many people are already aware that eating blueberries and other foods rich in antioxidants is a simple and effective way to support different aspects of our health. Blueberries are rich in polyphenols, especially anthocyanins, which not only give them vibrant color but also support heart health by reducing oxidative stress and inflammation. These compounds improve blood vessel function, help balance cholesterol levels and lower risks related to heart and metabolic diseases. Additionally, the gut microbiome, which plays a crucial role in overall health, can be positively influenced by the polyphenols in blueberries.
With so many older adults facing various health challenges, finding easy, non-invasive ways to improve their health is especially important. According to researchers, incorporating more blueberries into their diet is one promising approach for better health.
A new study published in Nutrients explored how the simple act of adding blueberry powder to the diet can impact gut bacteria and blood markers connected to heart health in older adults who are overweight or have obesity. Having a better idea of what may happen when older adults simply eat more blueberries can help uncover new strategies to improve gut health and reduce the risk of heart-related issues with little effort.
Related: What Happens to Your Body When You Eat Blueberries Every Day
This study, called The Blueberry Enhances Activity and Cognition Through Increased Vascular Efficiency (BEACTIVE) study, was a 12-week research trial that investigated how eating blueberries and exercising could benefit older adults' physical activity and brain health. The study included men and women over 60 years old who were not very active and had a body weight that ranged between overweight and moderately obese. Participants also needed to have normal heart rhythms and blood pressure below 140/90 mmHg. People with certain health conditions, recent infections, or who were on specific medications were not included in the study.
A total of 55 participants were selected and randomly divided into two groups. One group consumed a drink made from blueberry powder twice daily, while the other group consumed a similar-looking placebo drink. Both groups also followed an exercise routine. By the end of the study, 48 participants completed the program. The amount of blueberry powder consumed was a quantity equivalent to about 1 1/2 cups of blueberries each day, divided into two ¾ cup servings consumed with meals.
At the beginning of the study, participants' diets were analyzed to understand their nutrition and berry intake using online tools and questionnaires. To ensure a clear understanding of how the treatment worked, participants followed a two-week "washout" period before the study began, where they avoided eating berries, grapes, cherries and other foods high in specific nutrients found in berries. Every participant also wore a fitness tracker for a week to measure their daily steps, and they gradually increased their step count throughout the study, working towards being more active.
Key health indicators, such as heart and blood vessel function and blood pressure, were measured at the start and end of the study. Researchers also kept track of physical activity and reviewed diets monthly. Additionally, blood and stool samples were collected at the start and end of the study to analyze gut bacteria and other health-related factors.
Related: Are Blueberries Good for Diabetes? Here's What a Dietitian Has to Say
Looking at cholesterol, fats and other important compounds in the blood after 12 weeks, researchers found that people taking the placebo powder experienced significantly lower total cholesterol, LDL (called 'bad') cholesterol and non-HDL cholesterol. Markers for the number and size of LDL particles and a protein linked to cholesterol, ApoB, also significantly decreased. On the other hand, people taking blueberry powder had lower levels of total HDL particles (the "good" cholesterol) and a protein called ApoA-I linked to HDL. In other words, they experienced positive outcomes when it came to their heart health.
When comparing the two groups, additional differences were noted. For the group on blueberry powder, there were changes in specific cholesterol particle numbers and sizes, such as smaller LDL cholesterol particles in the fasting state and lower levels of 'bad' LDL cholesterol and other markers after meals, known as the postprandial state.
Overall, this study shows how additions like blueberry powder can impact cholesterol and related blood markers differently compared to a placebo.
Related: HDL vs. LDL Cholesterol: What's the Difference?
The study also found that among the study subjects, eating a diet that included powdered blueberries led to an increase in a specific type of gut bacteria called Coriobacteriales incertae sedis. This increase wasn't seen in those who didn't consume the blueberry powder. These bacteria are known to help break down and absorb beneficial compounds found in blueberries, suggesting that the body adapts to better digest the nutrients from blueberries when they are a regular part of the diet, per the study authors.
This study has some important limitations to consider. One major one was the small size of the groups that had both gut microbiome data and advanced blood biomarker analysis. Since the sample size is so small, it limits the ability to generalize the findings to a broader population.
The authors also note that while the placebo and treatment groups were well-matched in terms of age, gender, race and BMI, they noticed that the placebo group showed different responses, which could be due to participants changing their behavior because they knew they were part of a health study. This might explain some of the positive effects seen in the placebo group.
It's also worth noting that this study was funded by the U.S. Highbush Blueberry Council.
Related: Want to Be Healthy at 70? This Is the Diet to Follow, New Study Suggests
For those of us looking for ways to support our heart health, adding blueberries is a delicious and simple place to start. Whether it's tossing a handful of fresh or frozen blueberries into a morning smoothie, sprinkling them on oatmeal or enjoying them as a midday snack, these little berries pack a big punch when it comes to supporting heart and gut health. Knowing that such an easy swap can offer measurable benefits, especially for older adults or those looking to manage their cholesterol or improve their gut microbiota make up, makes incorporating blueberries into daily routines a no-brainer.
What's particularly encouraging about this study is its emphasis on accessibility and minimal effort. Unlike drastic lifestyle overhauls or invasive health interventions, eating more blueberries is a scalable practice that can fit into nearly any diet. It's also a great reminder that small, consistent dietary changes can yield meaningful health benefits over time.
A recent study in Nutrients highlights the impressive health benefits of adding blueberries to your diet, particularly for older adults aiming to support their heart and gut health. While more research is needed to fully understand the far-reaching implications, the evidence so far points to blueberries as a simple, enjoyable and fairly accessible way to improve overall well-being. Whether you're looking to manage cholesterol levels, enhance gut microbiota, or simply enjoy a tasty snack with no added sugar, making blueberries a regular part of your diet is a step towards a healthier you.
Related: The Mediterranean Diet Could Lower Your Macular Degeneration Risk by 34%, New Study Suggests
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