Introduction for Blueberries Nutrition and Blueberries Health Benefits
Blueberries nutrition and health benefits arise from multiple phytonutrients, vitamins, polyphenols, and pigments such as anthocyanins. Blueberries are implicated to benefit several different diseases and blueberries are an excellent food to be used for overall general health enhancement.
Blueberry and Memory in Older Adults
As the population ages, dementia is on the rise. Blueberries nutrition and health benefits may play a role in prevention. Blueberries nutrition and health benefits include the addition of antioxidants and anti-inflammatory properties to ones diet. Blueberries have been found to improved brain signals, memory function, and the metabolism of glucose. This is predicated upon a study of nine older adults with early memory changes. Individuals in a study were given blueberry juice that was pressed, filtered, and pasteurized. Daily consumption was maintained between 6 mL/kg and 9 mL/kg, using a dosing schedule aligned by body weight. Individuals weighing 54 to 64 kg were prescribed 444 mL/day, those weighing between 65 and 76 kg consumed 532 mL/day, and those weighing between 77 and 91 kg digested 621 mL/day. At 12 weeks, there was improved paired associate learning, word list recall, potential trends in the reduction of symptoms of depression, and lower blood sugar levels. (1)
Blueberries and Dementia
A study of laboratory rats looked at blueberry supplementation and whether it reverses age-related cognitive decline. Researchers found that high antioxidant blueberry extract protected brain neurons from accumulation of amyloid-beta, a type of protein that forms deposits in the brain that are associated with risk of dementia. Amyloid-beta is also associated with increased immune reactivity that can lead to inflammation and nerve cell damage. In this study blueberry treatment showed strong inhibition of these effects in all ages. (2)
Blueberries and Blood Glucose Control in Diabetes:
Blueberries nutrition and health benefits include flavonoids which are powerful antioxidants which were associated with a lower risk of diabetes mellitus type 2. The relationship between dietary intake of flavonoids (flavonols, flavones, flavanones, flavan-3-ols, and anthocyanins) on the risk of type 2 diabetes was examined. Wedick and colleagues found that higher intakes of anthocyanins (flavonoid pigments found in red/purplish fruits and vegetables, including purple cabbage, beets, blueberries, cherries) were significantly associated with a lower risk of type 2 diabetes. Specifically, eating ≥2 servings/wk of blueberries was associated with a 23% reduction in the risk of type 2 diabetes compared to eating <1 serving/mo. Consumption of apples/pears at ≥5 servings/wk, compared to <1 serving/mo, was also associate with a 23% reduction in the risk of type 2 diabetes. Results suggest that a higher consumption of anthocyanins and anthocyanin-rich fruit is linked to a lower risk of type 2 diabetes. (3)
Blueberries and glucose control: Lower overall blood sugar levels were seen as a pleasant side effect when older adults were supplemented blueberry juice in the study titled: “Blueberry Supplementation Improved Memory in Older Adults.” (1)
Blueberries Nutrition and Blueberries Health Benefits Include Polyphenols
Blueberries nutrition and health benefits include those provided by polyphenols which may extend lifespan. Based on a study provided by the Division of Dermatology, University of Kansas, individuals with dietary restrictions combined with antioxidants containing polyphenols actually extends lifespan. Polyphenols are an organic chemical present in plants with antioxidant action. In the study mice were placed on one of three diets. These included a diet of continuous feed; alternate day eating; and alternate day eating supplemented with polyphenol antioxidants such as blueberry, pomegranate and green tea extracts. The supplemented group outlived the other two groups. (4)
Conclusion for Blueberries Nutrition and Blueberries Health Benefits
- Blueberries should be included in the diet for general health enhancement unless allergic. More research is needed, but blueberries in the diet will likely provide benefit for multiple health conditions.
- Blueberry juice improved memory in older adults at a dose of 6 mL/kg to 9 mL/kg per day. The equivalent amount of whole blueberries required to be eaten are unclear.
- Blueberry consumption may protect against dementia.
- Flavonoids and anthocyanin pigment such as those found in blueberries may reduce the risk of diabetes mellitus type 2 and may improve blood glucose control in established diabetes mellitus.
- Polyphenol antioxidants found in blueberry, pomegranate and green tea extracts extended lifespan in mice but research is needed on this topic in humans.
References for Blueberries Nutrition and Blueberries Health Benefits
1.“Blueberry Supplementation Improved Memory in Older Adults” J Agric Food Chem, 2010 April 14; 58(7): 3996-4000. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/
2.Brewer GJ, Torricelli JR, Lindsey AL, Kunz EZ, Neuman A, Fisher DR, Joseph JA. Age-related toxicity of amyloid-beta associated with increased pERK and pCREB in primary hippocampal neurons: reversal by blueberry extract. J Nutr Biochem. 2010 Oct;21(10):991-8. http://www.ncbi.nlm.nih.gov/pubmed/19954954?dopt=Abstract&holding=npg
3.Wedick NM, Pan A, Cassidy A, Rimm EB, Sampson L, Rosner B, Willett W, Hu FB, Sun Q, van Dam RM. Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. Am J Clin Nutr. 2012 Apr;95(4):925-33. http://www.ncbi.nlm.nih.gov/pubmed/22357723
4.“Potentiation of dietary restriction-induced lifespan extension by polyphenols.” Division of Dermatology, University of Kansas, KS 66160, USA. Biochim Biophys Acta. 2012 Apr;1822(4):522-6. Epub 2012 Jan 11. http://www.ncbi.nlm.nih.gov/pubmed/22265987