Studies reveal a daily portion of blueberries can change your cardiovascular and brain health

A small, humble, and delicious fruit could be playing a key role in protecting the heart, brain, and digestive system. This is revealed by a recent important study cited by the Daily Mail, which puts blueberries back at the center of the conversation about healthy eating.

Although experts have been recommending its consumption for years, the good news is that you don't need to eat large quantities to obtain significant benefits. In fact, a moderate daily serving could be enough to make a difference.

Every year, Britons consume around 57,000 tons of blueberries, enough to fill 23 Olympic-sized swimming pools. Despite their popularity, this fruit is not native to the United Kingdom: it was introduced in 1952 and did not arrive en masse in supermarkets until the 1990s. Since then, its rise has been unstoppable.

Why are blueberries so healthy?

Scientific research has shown that blueberries help improve vascular function, strengthen the gut microbiome, and help preserve memory, especially in older people.

A review of 12 studies, recently published by the Wild Blueberry Association of North America, concluded that the consumption of wild blueberries offers benefits for the whole organism. Among the most relevant findings, it is highlighted that they can improve endothelial function —the ability of blood vessels to relax— even a few hours after a single serving.

Blueberries are rich in fiber, vitamin C, vitamin K, and manganese, but experts agree that their true power lies in a specific compound: anthocyanins, a polyphenolic flavonoid responsible for their intense purple color. Professor Ana Rodríguez-Mateos, an expert in human nutrition at King’s College London, has studied this fruit for more than two decades. According to her, although its fiber and antioxidant content is important, what really distinguishes blueberries is their high concentration of anthocyanins, which promote the production of nitric oxide, a key substance for cardiovascular health.

Scientific Evidence: Benefits for the Heart and Brain

A study led by Professor Rodríguez-Mateos in 2023, conducted with the University of Reading, evaluated 61 healthy men and women between 65 and 80 years old. For 12 weeks, the participants consumed a drink made with freeze-dried wild blueberry powder, equivalent to 178 grams of berries per day, while another group received a placebo.

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The results were conclusive: those who consumed blueberries showed lower blood pressure, better dilation of blood vessels, better memory and an 8.5% improvement in attention tasks, thus reducing the risk of cardiovascular diseases and cognitive decline. In addition to its effects on the heart and brain, there is growing evidence that blueberries benefit the gut microbiome. According to Professor Rodríguez-Mateos, this fruit has an effect that is "almost probiotic", as it improves the diversity of beneficial bacteria in the intestine. To obtain a substantial benefit, experts recommend consuming around 200 grams per day, although even smaller amounts, ingested only two or three times a week, already provide advantages. That said, more is not always better: the benefits tend to stabilize from 240 grams daily.

Fresh, frozen, or in supplement?

From a nutritional point of view, there are no major differences between consuming fresh, frozen, or freeze-dried blueberries. However, although the market for blueberry extract supplements is growing at an annual rate of 10% and already reaches a global value of 125 million pounds, experts insist that it is always preferable to obtain nutrients from natural foods. Other rich sources of anthocyanins include plums, apples, eggplants, and red cabbage, which has led some nutritionists to recommend a “purple diet”. Due to its high vitamin K content, people taking anticoagulants should monitor their consumption. Likewise, those suffering from intestinal diseases should moderate the amount due to its high fiber content.