Blueberries boost brain and heart health in older adults, study finds
By ljdevon // 2025-04-22
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  • Blueberry consumption improves cognitive function and vascular health in older adults.
  • Daily intake of wild blueberry powder equivalent to 178 grams of fresh blueberries enhances immediate memory recall and task-switching accuracy.
  • The study also found a significant increase in flow-mediated dilation (FMD) and a reduction in 24-hour ambulatory systolic blood pressure.
  • No significant changes were observed in cerebral blood flow or gut microbiota composition.
  • Blueberries are rich in anthocyanins and other polyphenols, which may reduce the risk of cardiovascular disease and cognitive decline.

The power of blueberries

As the years roll by, the importance of maintaining brain & heart health becomes increasingly evident. For many, the thought of cognitive decline is a looming concern, but what if a simple, delicious solution could help? A recent study published in the American Journal of Clinical Nutrition (AJCN) offers a ray of hope, suggesting that daily consumption of wild blueberries can significantly improve both cognitive function and vascular health in older adults. Blueberries have long been hailed as a "superfood" due to their rich content of antioxidants, vitamin C, phytoflavinoids, and potassium. However, the latest research delves deeper into the specific benefits of blueberries for aging populations. The study, conducted by a team of researchers from various institutions, involved 61 healthy older adults aged 65 to 80. Participants were divided into two groups: one received a daily dose of freeze-dried wild blueberry powder equivalent to 178 grams of fresh blueberries, while the other group consumed a placebo. Over the course of 12 weeks, the researchers monitored various health parameters, including cognitive function, vascular health, and blood pressure. The results were striking. The group consuming the blueberry powder showed significant improvements in cognitive tasks, particularly in immediate recall and task-switching accuracy. These cognitive benefits are crucial for maintaining independence and quality of life in older adults.

Improving vascular health and cognitive function

One of the most notable findings was the improvement in flow-mediated dilation (FMD), a measure of endothelial function. The blueberry group experienced a significant 0.86% increase in FMD compared to the placebo group. This improvement is clinically significant, as a 0.85% increase in FMD is associated with an 8.5% to 11% decreased risk of developing cardiovascular disease (CVD). Additionally, the blueberry group saw a reduction in 24-hour ambulatory systolic blood pressure by 3.59 mmHg, which translates to a 7% lower risk of CVD events. The study's co-author, Dr. Claire Williams, emphasized the dual benefits of blueberry consumption: "It's clear from this study that consuming wild blueberries is beneficial to cognitive function, as well as vascular health. The group who had the wild blueberry powder showed signs of better memory and greater mental flexibility when completing cognitive tasks."

Exploring the mechanisms

The researchers hypothesize that the polyphenols in blueberries, particularly anthocyanins, may improve vascular function through the mediation of nitric oxide (NO) bioavailability. NO is a key molecule that helps relax blood vessels, thereby improving blood flow and reducing blood pressure. Additionally, the study found that certain beneficial bacteria, such as those in the butyrate-producing Clostridium cluster, increased in the blueberry group. Butyrate, a short-chain fatty acid, has been shown to improve endothelial function and exert neuroprotective effects, further supporting the idea that gut health and vascular function are interconnected. While the cognitive and vascular benefits of blueberries are clear, the mechanisms behind these effects are still being unraveled. The researchers investigated whether these benefits were linked to increases in cerebral blood flow or changes in gut microbiota. Surprisingly, no significant changes were observed in cerebral blood flow or gut microbial composition. However, the study did find a significant increase in the excretion of polyphenol metabolites in the urine of the blueberry group, suggesting that these compounds play a crucial role in the observed benefits.

A brighter future for aging populations

The findings of this study offer a promising outlook for older adults. By incorporating wild blueberries into their daily diet, individuals can potentially reduce their risk of cardiovascular disease and cognitive decline. The simplicity and accessibility of this intervention make it an attractive option for those looking to maintain their health and independence as they age. Dr. Williams adds, "While a handful of wild blueberries a day is a simple and effective way to support brain health, it's important to adopt a holistic approach. Combining blueberries with other brain-boosting strategies can provide even greater benefits." As Dr. Williams concludes, "The benefits of blueberries are clear, and the potential for improving the lives of older adults is immense. By making small, sustainable changes to our diet, we can take significant steps toward a healthier, more vibrant future." Sources include: MindBodyGreen.com ScienceDirect.com Enoch, Brighteon.ai
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