Did you know? Superfood blueberries improve brain, heart health in those above 60

Hyderabad: Blueberry — the rich colour itself is attractive, and who won’t eat it if it is super healthy? Do you know that as you grow older, this one superstar fruit can help your brain and your heart function well?

Yes! Eating a handful of blueberries daily can lower blood pressure and improve vascular and cerebral blood flow leading to better cardiovascular and cognitive health after 60 years of age.

A recent study published in the American Journal of Clinical Nutrition found that blueberries have antidiabetic, anticancer, anti-inflammatory, antiangiogenesis, antimicrobial, and anti-obesity properties.

Research with 61 older adults

Researchers from the UK, Germany, and Portugal collaborated in this randomised, double-blind, placebo-controlled trial to evaluate the beneficial effects of blueberries.

For this, they enrolled 61 healthy older adults aged 65-80 years, who were randomly assigned to receive a drink constituted of 26g of freeze-dried wild blueberry powder (the equivalent of 178 g of whole blueberries containing 302 mg anthocyanins) or a matched placebo but with no anthocyanins for a duration of 12 weeks.

After 12 weeks, there was a substantial increase in the flow-mediated dilation (FMD), a measure to evaluate the endothelial function, in the participants in the blueberry group compared to the placebo group (0.86%).

The 24-hour ambulatory systolic BP also decreased by 3.59 mmHg. No difference was noted in arterial stiffness and blood lipids between the two groups.

Participants who consumed blueberries showed enhanced “immediate recall on the auditory verbal learning task, alongside better accuracy on a task-switch task.” But no improvement was seen in delayed recall. Subjects in the blueberries group also exhibited higher total 24-hour urinary polyphenol levels compared to placebo after 12 weeks.

178gm fresh blueberries lowered BP

These findings demonstrate the cardio- and neuroprotective effects of blueberries.

“The daily intake of 178 gm of fresh blueberries in this study lowered blood pressure and improved blood vessel function, which also boosted cognitive function in older adults in the form of improved executive function and better short-term memory,” the study discovered.

Anthocyanin is the master

The beneficial effects of blueberries have been attributed to their anthocyanin content — a family of plant-based compounds increasingly associated with health benefits.

Anthocyanins are red, blue, or purple pigments found in fruits and vegetables and are potent antioxidants. Additionally, they have antidiabetic, anticancer, anti-inflammatory, antiangiogenesis, antimicrobial, and anti-obesity properties. The study says the content also plays a vital role in maintaining good vision. Other sources of anthocyanins are purple vegetables, raspberries, strawberries, and red grapes.

The two common types are:

· Highbush blueberries, the most common cultivated variety in the US.

· Lowbush or wild blueberries, typically smaller and richer in some antioxidants.

What are the benefits?

· Improve short-term memory.

· Improves vascular and cerebral blood flow.

· Regulates blood pressure.

· Fights stress and anxiety.

· Improves skin health.

· Treats urinary tract infections.

· Reduces risk of heart problems.

· Boosts immunity.

· A super source of antioxidants.

· Keeps your bones strong.

· Helps prevent cancer.

· Maintains good vision.

With inputs from PTI