A team of researchers from King’s College London and the University of Reading has demonstrated that a daily handful of blueberries may support healthier blood pressure, quicker reaction times, sharper memory, and improved cognitive function. The findings are reported in the American Journal of Clinical Nutrition.
The study involved 60 adults aged between 65 and 80. One group consumed a beverage containing 26 grams of lyophilized wild blueberries each day for three months, while the other group received a placebo. The design aimed to isolate the effects of blueberry powder on health indicators in an older population, providing a clear comparison between those who added the berry extract to their routine and those who did not.
Assessments were conducted at baseline and after the intervention. Researchers compared changes in health status and performance between the two groups. Participants who received the blueberry beverage showed improvements in memory tasks, reductions in blood pressure, and higher accuracy on attention-related tasks. Taken together, these results point to cognitive and cardiovascular benefits linked to regular berry intake in later life.
Scientists attribute these effects to anthocyanins, the blue pigment polyphenols found in blueberries. After twelve weeks, the levels of anthocyanin metabolites rose in the urine of participants in the blueberry group, indicating effective absorption and metabolism of these compounds. Anthocyanins are also present in strawberries, raspberries, red grapes, and various purple vegetables, contributing to their distinctive coloration and potential health benefits.
Beyond the immediate findings, experts note that the study adds to a growing body of evidence about how regular consumption of colorful fruits can support healthy aging. While the results are promising, researchers emphasize that blueberries are one element of a balanced diet and that ongoing research will help clarify long-term impacts, optimal doses, and how these compounds interact with other lifestyle factors.
In practical terms, incorporating blueberries into daily meals can be a simple, natural approach to potentially supporting brain health and cardiovascular function in older adults. Fresh berries, frozen varieties, or drinks enriched with berry powders can be part of a varied, nutrient-dense diet. As with any nutritional strategy, individuals should consider personal health goals and consult healthcare professionals when making significant changes to their eating patterns.
Citation: American Journal of Clinical Nutrition.