Wild Blueberries Linked to Heart Health Benefits
A recent scientific review suggests that wild blueberries may enhance vascular function and circulation, potentially benefiting heart health. However, many Americans do not regularly incorporate these berries into their diets.
This review, published on January 27 by the North American Wild Blueberry Association, examines findings from 12 human clinical trials over the past 24 years focused on wild blueberries and various cardiometabolic outcomes.
The results indicate strong and reliable evidence supporting improved vascular function, as noted in the release regarding the study.
While the findings related to blood pressure, blood lipids, and blood sugar regulation are promising, the authors stress that more extensive and rigorously controlled trials are necessary to confirm these effects.
Interestingly, many beneficial compounds in wild blueberries are not easily absorbed. Instead, they reach the intestines, where they are processed by microbes into substances that enhance heart and metabolic health.
Daily consumption of approximately one cup of wild blueberries has been shown to deliver these health benefits.
These small, flavorful fruits grow on shrubs that connect underground via rhizomes, making them resilient to harsh conditions found in places like Maine and Canada. Researchers speculate that such environmental stressors may lead these plants to produce protective compounds, notably polyphenols like anthocyanins.
Although fresh wild blueberries can be tricky to find, they are often frozen shortly after harvest and can be located in local grocery stores.
Dorothy Krimis-Zakas, co-lead author of the study and a professor at the University of Maine, remarked that wild blueberries have been valued by people for thousands of years. She added that combining traditional knowledge with modern research enhances our understanding of how wild blueberries can benefit health when included in a well-balanced diet.
Nicolette Pace, a nutritionist from New York who wasn’t involved in the study, noted that the specific advantages of wild blueberries are not widely recognized. However, there’s a general consensus about the health benefits of blueberries overall.
She emphasized that the study’s exploration of the mechanisms at play within the body was particularly impressive. Many people fail to distinguish between cultivated and wild or heirloom fruits.
Pace advised incorporating frozen wild blueberries into smoothies, yogurt, or oatmeal, and even baking with them. She also highlighted other berry options, such as black chokeberries, black currants, wild cranberries, and mulberries, which offer rich polyphenol and antioxidant content.
Ultimately, she advocated for prioritizing wild, heirloom, and seasonal fruits whenever possible, noting they can be significantly more nutritious than their cultivated counterparts and may contribute positively to both cardiometabolic and gut health.
