Blueberries are loaded with dietary fiber, vitamin C and manganese. In addition, they possess antioxidants called polyphenols. The main type of polyphenolic compound found in blueberries is anthocyanidins, which are responsible for its color. Research indicates that the high content of antioxidants in blueberries can provide a laundry list of health benefits.
Insulin Sensitivity
In findings reported in the October 2010 issue of the "Journal of Nutrition," researchers from Louisiana State University System investigated the impact of blueberries on insulin sensitivity, or the ability of insulin to lower blood sugar, in obese, non-diabetic, and insulin resistant men and women. Participants consumed a smoothie containing 22.5 g of blueberry bioactives or a placebo smoothie without blueberry bioactives twice daily for six weeks. At the end of the study, scientists observed that the blueberry group experienced increases in insulin sensitivity compared to the non blueberry group.
Memory
Scientists from the University of Cincinnati studied the impact of blueberry supplementation on elderly with early memory decline. Participants consumed wild blueberry juice for 12 weeks. Researchers reported in the January 2010 issue of the "Journal of Agricultural and Food Chemistry," that subjects experienced improvements in paired associate learning and word list recall.
Atherosclerosis
Researchers from the University of Arkansas for Medical Sciences examined the effects of blueberries on atherosclerosis, or hardening of the arteries, in mice. For 20 weeks, participants consumed a diet with or without blueberry powder. They discovered that mice consuming blueberry powder had smaller atherosclerotic lesions at two sites on the aorta, the arteries leading from the heart, compared to those without blueberry powder. Scientists reported these findings in the September 2010 issue of the "Journal of Nutrition."
Hypertension
Scientists from the University of East Anglia and Harvard University explored the effects of blueberry consumption and hypertension risk. They discovered that men and women consuming one serving of blueberries per week lowered their risks of developing hypertension compared to those who do not eat blueberries. Researchers stated that anthocyanins found in blueberries are responsible for the results of the study, which was published in the February 2011 issue of "American Journal of Clinical Nutrition."
References
- "Journal of Nutrition"; Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women; A.J. Stull et al.; October 2010
- "Journal of Agricultural and Food Chemistry"; Blueberry Supplementation Improves Memory in Older Adults; R. Krikorian et al.; January 2010
- "Journal of Nutrition"; Dietary Blueberries Attenuate Atherosclerosis in Apolipoprotein E-Deficient Mice by Upregulating Antioxidant Enzyme Expression; X. Wu et al.; September 2010
- Science Daily: Bioactive Compounds in Berries Can Reduce High Blood Pressure
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