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A cup of blueberries can give your breakfast a boost, and experts say it can also support heart and brain health.
Walter Willett, an 81-year-old Harvard nutrition researcher known for his decades of work on diet and chronic disease, recently told the Washington Post that he eats blueberries almost every day, usually adding them to oatmeal with Greek yogurt and nuts.
“Study after study shows that berries appear to protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s,” Willett told the outlet. “This is an area where we need more research, but berries seem to stand out, particularly blueberries.”
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The fruit is one of the most studied fruits, along with apples, bananas and citrus fruits, according to experts, and studies have long examined the effects of blueberries on blood vessels and cognition.
A cup of blueberries can add fiber and antioxidants to breakfast, experts say. (iStock)
In a six-month study of 115 adults with metabolic syndrome, participants who consumed the equivalent of about a cup of blueberries per day showed improvements in blood vessel function and arterial stiffness, Dr. Nadim Geloo, senior medical director of Virginia-based Abbott’s structural heart division, told Fox News Digital.
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This does not mean, however, that they directly prevent heart attacks or strokes.
“Most (studies) are small and short, often use freeze-dried powder rather than whole fruits, measure markers such as blood vessel function rather than actual heart attacks or strokes, and are frequently funded by the blueberry industry,” Geloo said.
Blueberries contain polyphenols, plant compounds studied for their potential health effects. (iStock)
Some studies have also found improvements in memory and other cognitive measures, particularly in older adults, although Dr. Michael Aziz, an internist and physician at Lenox Hill Hospital in New York, noted that these effects were modest and that research has not shown that blueberries can prevent Alzheimer’s disease.
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California-based biomedical researcher Rhonda Patrick also recently spoke about the benefits of blueberries for heart and brain health on her FoundMyFitness podcast.
“The biggest benefit is vascular,” she said.
Berries are among the most studied fruits, experts note. (iStock)
Patrick called blueberries “one of the most well-supported polyphenol-rich foods,” in reference to their antioxidant properties, and also said that a “practical dose” is about one cup per day.
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She noted that studies of older adults have also found improvements in some measures of memory and cognitive flexibility.
“While there is no silver bullet, there is nothing to lose by including more berries in your diet.”
Longer-term observational studies have also linked berry consumption to slower cognitive decline, but they can’t prove that blueberries are causing the difference.
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Nonetheless, experts say it’s still worth eating it.
Research has linked blueberries to improvements in some measures of blood vessel function and cognition, although the results are modest. (iStock)
“While there’s no silver bullet, there’s nothing to lose by including more berries in your diet,” Elisa Bremner, a New York-based registered dietitian nutritionist, told Fox News Digital.
She, too, eats it almost every day, Bremner said.
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“I’ve heard that blueberries are called ‘blueberries,’ because of all the cognitive function research associated with them,” she said.
Some nutrition experts choose to include blueberries in their daily diet. (iStock)
A cup of blueberries also provides about 3.6 grams of fiber, Bremner noted, which helps slow digestion, and pairing blueberries with protein-rich foods such as yogurt can further slow the release of sugar.
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Fresh and frozen blueberries are both convenient options, Bremner said, noting that frozen fruit can be a convenient and less expensive way to eat fruit year-round.
Experts recommend eating a variety of fruits and vegetables rather than relying on just one food for their health benefits. (iStock)
Since the evidence doesn’t show that everyone needs to eat exactly one cup a day or that blueberries can prevent disease, Bremner recommends eating a varied, balanced diet rather than relying on just one fruit.
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Willett also told the Washington Post that his overall approach emphasizes whole grains, fruits and vegetables, plant-based proteins, healthy fats and modest amounts of meat and dairy.
Gn Health
