A team of scientists has compiled 24 years of research to come to the conclusion that this small fruit is truly the most effective in protecting the heart and brain from accidents as we age.
When blood circulation no longer occurs properly, the body is in danger. The worst is the obstruction of an artery which can lead to stroke or heart attack. And the risk increases after age 65. Stress, a sedentary lifestyle and a poor diet damage arterial walls. The vessels lose flexibility, blood pressure rises, cholesterol deposits accumulate. To avoid the worst, you have to move and eat well. We know that vegetables and fruits are essential for good cardiovascular health, but a “super-fruit” stands out as a long-term protective ally, according to scientists who have compiled 24 years of research.
These researchers focused on examining the role of this fruit on cardiometabolic health. They measured changes in blood pressure and the ability of vessels to dilate after consuming the fruit. Results confirm improvement in vascular function “a few hours after a single consumption”. For Sarah A. Johnson, registered dietitian-nutritionist and lead author of a study on this fruit, “what makes it remarkable is its richness in polyphenols and nutrients”. Among these polyphenols known for their antioxidant effects, there are anthocyanins. These compounds give the purple or blue color to certain foods like the fruit we are talking about here: wild blueberries.
It is this fruit that should be favored as we age because all research is unanimous on its benefits for the heart and the brain. According to Sarah A. Johnson, these berries act on “vascular function, inflammation and oxidative stress”. Data shows they improve “significantly” blood pressure, cholesterol and blood sugar. By softening the walls, they also prevent the risk of stroke. Clinical intervention studies in older adults also show that consuming wild blueberries improves cognitive performance, possibly through beneficial effects on blood circulation, including thinking speed and memory.
Unlike the cultivated blueberry (Vaccinium corymbosum), which is larger and clear inside, the wild blueberry (Vaccinium angustifolium) grows naturally. It grows in harsh climatic conditions, which forces it to produce more polyphenols to survive. In France, it is rare to find them fresh in stores. But you can either opt for cultivated blueberries or go to the frozen section. It is then possible to find wild blueberries and the good news is that its virtues are preserved because freezing stabilizes the precious anthocyanins.
Experts recommend regular consumption of wild blueberries, ideally the equivalent of one cup per day. They can be eaten in the morning with yogurt, in a smoothie or fruit salad or as a snack during the day. It is a simple, delicious gesture validated by science for the longevity of the arteries.
