Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

How do blueberries help anti-ageing ?

     Blueberries are perennial flowering plants with blue or purple berries. Blueberry species of commercial importance include high bush blueberry (Vaccinium corymbosum L.), rabbit eye blueberry (V. virgatum Aiton), lowbush blueberry (V. angustifolium Aiton), and European blueberry (V. myrtillus L.).

     Commercial blueberries are native to North America. The small pea-size berries growing on low level bushes are known as lowbush blueberries. Those plants that grow on taller cultivated bushes are known as highbush blueberries.

    The plant has rhizomes, stem, leaves, flowers and fruits. The fruit is a berry 5-16mm in diameter. In the growing phase the berries are green in colour and change into reddish purple colour. It becomes uniformly blue in colour when it fully ripens.

   The berries have a protective covering of epicuticular wax. The time of harvest of blueberries is from May to August in northern hemisphere. Blueberries are having sweet acidic   taste and it is used as a major breakfast and snacking item in Europe & America.

    Blueberries are available in the market as fresh or as IQF processed berries. That is, individually quick frozen berries. These are used in jellies, jams, pies, muffins; snack foods and pancakes. Wine is also made from the flesh and skin of blueberries.

  Nutritional facts

 Blueberries are rich in many nutrients which can modify ageing related problems. They contain carbohydrates, proteins, very low amount of fats and 84% of water. The micro nutrients in blueberries are vitamin C, vitamin K, mineral manganese, potassium, calcium and dietary fiber.

 Blueberries are one of the richest sources of anthocyanins and other polyphenols. The wild lowbush blueberries [Vaccinium angustifolium] have more anthocyanin and polyphenols compared to highbush blueberries. Anthocyanins are the pigments that confer the red, blue, and purple coloration to ripe berries. 

The flavonoid anthocyanin gives blueberries many of their health benefits. Flavonoids are powerful antioxidants against free radical attacks against the cells and tissues. 

 Many research studies suggest that blueberries are very potent antioxidants and they act against free radicals mediated oxidative stress linked to ageing in all organs and cells of the body. 

 Blueberries have been found to be very effective in preventing heart diseases and neuronal damage related to ageing. They have been shown to possess protective properties against heart disease and cancer.

 Blueberries also help maintain bone strength, mental health, and normal blood pressure.

  One cup of blueberries provides 24 percent of recommended daily value [dv] of vitamin C. Many studies have suggested that increasing consumption of plant foods such as blueberries decreases the risk of obesity, diabetes, heart disease, and memory loss in old age.

  ' Freezing of blueberries' is often a hot topic of discussion and research for nutritional experts. It is often said that the freezing process can diminish the potency of the blueberry’s health benefits.

 Do blueberries have anti-ageing role ? 

·    Blueberries help bone health

  Ageing is associated with bone thinning or reduced bone mineral density and fractures, particularly in post-menopausal women and some men who have low nutritional status. Calcium, phosphorus and vitamin D are integral to maintain bone health.

Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is an essential component of bone. Bone loss from nutritional deficiencies may cause osteoporosis by thinning and fractures.

Vitamin D, we may get from sun light. Blue berries do not provide vitamin D .However it is rich in calcium, vitamin K and phosphorus essential for bone health, especially when ageing starts. One cup of blue berries provides 8.9 mg calcium.

Vitamin K also contributes to bone health as it takes part in the carboxylation of many bone related   proteins. Researches state that low dietary intake of both vitamin K1 and vitaminK2 are associated with a higher risk of fracture  and lower BMD [bone mineral density].

Blueberries are rich in Vitamin K [28.6mcg] and it prevents osteoporotic [bone thinning] fracture. The phosphorous content of one cup of blueberries is 17.76mcg.the vitamin C content of blueberries is 16% and it helps in calcium absorption for better bone health.

·     Blueberries improve your skin health

 Blueberries are rich in vitamin C, an essential nutrient which boosts collagen formation, and works as effective antioxidant to help prevent sun induced skin damage, and other oxidative stresses to skin from pollution, and smok 

Vitamin C may also improve collagen’s ability to smooth wrinkles and enhance overall skin texture. One cup of blueberries provides 24 percent of the recommended daily allowance of vitamin C.

· Blueberries aids in improving health of heart & blood vessels

  Research shows that blueberries have great cardio protective effects.

The potassium [114mg], calcium, and magnesium, Fiber, folate, vitamin C, vitamin B6, and phytonutrient content in  blueberries supports heart health.

Maintaining low sodium levels is essential to keep blood pressure at a healthful level. Blueberries are void of sodium. The low fat level of blueberries is also beneficial to the heart.

Fiber [13% of DV] content of blue berries is comparatively high and it helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease. 

 Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems.

 Blueberries are effective antioxidants against free radical damage to heart and blood vessels

Vitamin A, vitamin C, and the various phytonutrients in blueberries function as powerful antioxidants. 

Blueberries also contain copper, beta-carotene, folate, choline, and manganese, anthocyanins, vitamins, and minerals & a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid. These contribute to the antioxidant capacity of blueberries.

 The blueberries have high Aggregate Nutrient Density Index (ANDI).

 This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity.

·  Blueberries improve  health of brain and nerves & cognition 

With ageing there is cognitive decline or a reduction in thinking capacity, memory and understanding. Mild Cognitive Impairment (MCI) identifies individuals at increased risk for dementia or loss of memory.It is considered as the first clinical appearance of neurodegeneration for a substantial subset of individuals who will progress to Alzheimer’s disease later.

Some dietary approaches like polyphenol consumption helps to reduce the cognitive impairment from nerve degeneration.

There is substantial clinical evidence showing blueberry-related improvements in cognition and brain function.   Research studies conducted by many centers confirms the role of blueberries in preventing cognitive decline from nerve degeneration .

· Blueberries help to improve  metabolic  health

 The anti-inflammatory, antioxidant, and vaso protective effects of blueberry components together facilitate glucose delivery to insulin-sensitive tissues of the body and improve metabolic function.

Studies show that regular intake blueberries help to improve the health of arteries, blood lipid levels and reduced the insulin resistance in people with metabolic syndrome. Altogether it reduces the risk for heart diseases. 

 Each of these aspects has implications in multiple areas of healthy aging as dietary approaches are the only effective preventive intervention strategies available in many degenerative changes associated with ageing.

    How to consume blueberries?

·       Blueberries are excellent smoothies for a healthy breakfast, boosting your energy level.

·       Healthy blueberry muffins can be a good option for snacking.

        Various combinations of muffins of blueberry can be made.

·       You may take blueberries with yogurt and lemon

·       Blueberry banana pie may be appealing to your taste buds as a breakfast item.

·       Blueberry overnight oats with other fruits, nuts and seeds .

·       Blueberry chia seeds jams with wheat bread and almond flakes.

·       Blueberry bars with seeds and nuts.

Medically reviewed by  Dr .Sanjana  V.B  BHMS DBRM CDN

References

     https://pubmed.ncbi.nlm.nih.gov/31329250/#:~:text=Epidemiological%20studies%20associate%20regular%2C%20moderate,evidence%20from%20human%20clinical%20studies.

·        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6955144/#:~:text=Although%20known%20for%20its%20importance,markers%2C%20and%20regulating%20bone%20reabsorption.

·        https://www.nutritionvalue.org/Blueberries%2C_raw_nutritional_value.html   

·        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/

·         https://pubmed.ncbi.nlm.nih.gov/31136659/   

·          https://academic.oup.com/advances/search-results?page=1&q=BLUEBERRIES&fl_SiteID=6124&SearchSourceType=1&allJournals=1