Blueberries are a nutritious food and a great way to meet part of your recommended five servings of fruits and vegetables per day. One cup of raw blueberries contains only 80 calories and provides you with 4 g of fiber and 30 percent of the daily value for vitamin C. Blueberries may also provide health benefits, including lowering your blood pressure.
Blood Pressure Benefits
Eating just one serving of blueberries per week could lower your risk for high blood pressure by 10 percent, according to a study published in the February 2011 issue of the "American Journal of Clinical Nutrition." Another study conducted by researchers at Oklahoma State University that had participants drink a blueberry beverage twice a day for eight weeks resulted in an average drop in blood pressure of 8 points.
Active Ingredients
Blueberries contain a type of antioxidant called anthocyanins that researchers believe is responsible for their beneficial effect on blood pressure. These flavonoids appear to be more effective at lowering blood pressure than other types of flavonoids, according to the "AJCN" study. Other foods that contain anthocyanins include eggplant, black currants, strawberries, cranberries, raspberries, blood oranges and blackberries.
Dosage
Further studies are needed to determine the dosage of anthocyanins that provides the most blood pressure benefits, and whether anthocyanins from different foods provide the same benefits as those from blueberries. All of these fruits and vegetables contain a number of beneficial nutrients, so replacing other, less healthy foods with anthocyanin-containing foods may be beneficial to your health.
Considerations
If you already have high blood pressure, continue with the treatment your doctor has prescribed. Don't count on consuming blueberries to keep your blood pressure under control. This research is still preliminary. Although eating blueberries as a part of a healthy diet won't hurt you, it may not help you either. Eating blueberries is better than drinking commercial blueberry juices, which often contain added sugar.
References
- Nutrient Facts; Blueberries, Raw
- MSNBC; Blueberries Lower Chance of High Blood Pressure; Rachael Rettner; January 2011
- American Association of Retired People; Blueberries May Lower Blood Pressure; Joan Rattner Heilman; March 2011
- News On 6; Oklahoma Researchers Find Blueberries Boost Health Benefits In Seniors; Kirsten McIntyre; February 2011
- Science Daily; Bioactive Compounds in Berries Can Reduce High Blood Pressure; January 2011
