Were you aware that there are more than 50 types of blueberries, with the highbush blueberry being the most prevalent variety commonly seen in supermarkets? Blueberries are among the most nutrient-rich fruits in the berry category, containing a variety of essential nutrients. In Welsh, they may be known as 'llus', 'llusen', 'lluswydden', 'llysau duon bach', or even 'mwyar y brain'.
What makes blueberries so special?
They are a rich source of antioxidants, which are compounds that protect cells in the body from damage, potentially reducing the risk of diseases caused by cell damage such as diabetes, heart disease, and cancer.
Blueberries are a good source of fibre, vitamin C, vitamin E, and manganese
They may be beneficial for the elderly population in preventing age-related diseases
Blueberries could contribute to improving gut health due to their rich source of polyphenols, which have antimicrobial and antioxidative properties.
They may have positive effects on brain function
Blueberries: A Superfood Rich in Antioxidants Antioxidants are compounds that safeguard our cells against unstable molecules known as free radicals. Excessive free radicals in our bodies can lead to damage to other molecules, potentially resulting in severe health issues like diabetes progression, heart disease, and cancer. Antioxidants play a crucial role in neutralizing these free radicals, transforming them from unstable to stable molecules (see diagram below).
Ensuring an adequate intake of antioxidants in our diet is crucial to control the formation of free radicals in our body. These radicals are primarily generated when electrons escape the metabolic pathway, but can also arise from external sources like environmental pollutants, radiation, and cigarette smoke.
Blueberries are among the most nutrient-dense berries. Consuming 100g of blueberries contains:
45 kcal
1.5g of fibre (6% of the daily recommended intake)
6mg of vitamin C (6-8% of the daily recommended intake)
0.94mg of vitamin E (6% of the daily recommended intake)
0.69mg of Manganese (35% of the daily recommended intake)
Some studies suggest that blueberries may contribute to 'enhancing the aging process'. With an estimated 22% of the global population being 60 years old or older by 2050, there is a significant emphasis on promoting healthy aging and developing infrastructure to support the elderly. A recent review published this year indicates that consuming anthocyanin, found abundantly in blueberries, may be associated with a decreased risk of age-related illnesses [1]. According to this review, consuming anthocyanin in the diet may lead to positive health effects, such as enhancing the circulatory system (which includes the blood vessels that transport blood throughout the body), promoting bone health, and playing a role in preventing cancer.
Blueberries could have a positive impact on the gut microbiome due to their anthocyanin content. The gut microbiome consists of bacteria, viruses, and other tiny organisms residing in the human digestive system, essential for survival. The consumption of food plays a role in shaping the diversity of gut bacteria, with greater diversity indicating better health outcomes [3]. Research has indicated that regular intake of blueberries may have the potential to enhance gut health [4, 5]. While most research on this topic has been conducted on rats, there is a scarcity of studies involving humans.
Additionally, there is evidence suggesting that consuming blueberries could potentially boost brain function, particularly in older adults. A recent study on the health advantages of blueberries indicated that they may contribute to enhanced task-switching abilities, decreased memory interference, better memory retention, and improved focus [6].
In conclusion, blueberries are undeniably nutritious and rich in beneficial components. While I have only touched upon five potential health advantages of blueberries, numerous studies and recommendations highlight their exceptional qualities. Nevertheless, as indicated in a recent examination of the health attributes of blueberries [2], establishing a direct correlation between blueberries and their potential health benefits or their ability to reduce disease risk is a complex matter, similar to other health assertions. Further research, especially long-term studies involving human subjects, is necessary to gain a deeper insight into the actual effects of consuming blueberries on our health.
Today's Fun Facts:
The Guinness World Records lists the heaviest blueberry as weighing 16.20 g (0.57 oz), which was recorded in Australia on September 20, 2020. This weight is approximately two and a half times that of a human eye!
References:
Hair, R., Sakaki, J. R., & Chun, O. K. (2021). Anthocyanins, Microbiome and Health Benefits in Aging. Molecules, 26(3), 537.
Silva, S., Costa, E. M., Veiga, M., Morais, R. M., Calhau, C., & Pintado, M. (2020). Health promoting properties of blueberries: A review. Critical reviews in food science and nutrition, 60(2), 181-200.
Koenig, J. E., Spor, A., Scalfone, N., Fricker, A. D., Stombaugh, J., Knight, R., ... & Ley, R. E. (2011). Succession of microbial consortia in the developing infant gut microbiome. Proceedings of the National Academy of Sciences, 108(Supplement 1), 4578-4585.
Lacombe, A., Li, R. W., Klimis-Zacas, D., Kristo, A. S., Tadepalli, S., Krauss, E., ... & Wu, V. C. (2013). Lowbush wild blueberries have the potential to modify gut microbiota and xenobiotic metabolism in the rat colon. PLoS One, 8(6), e67497.
Vendrame, S., Guglielmetti, S., Riso, P., Arioli, S., Klimis-Zacas, D., & Porrini, M. (2011). Six-week consumption of a wild blueberry powder drink increases bifidobacteria in the human gut. Journal of agricultural and food chemistry, 59(24), 12815-12820.
Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent research on the health benefits of blueberries and their anthocyanins. Advances in Nutrition, 11(2), 224-236.
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