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      • Natural Health Guide
      • Natural Health Guide Home
        • Herbs & Superfood Reference A-Z
          • By Common Name
          • a b c d e f g h i j k l m n o p q r s t v w x y z
            • Acai Berry
            • Activated Charcoal
            • Agar Agar
            • Agaricus
            • Agave
            • Agnus castus
            • Agrimony
            • Alfalfa
            • Almond
            • Aloe Vera
            • Amaranth
            • Amla
            • Andrographis paniculata
            • Antrodia
            • Apple
            • Apricot
            • Argan
            • Arjuna
            • Arnica
            • Aronia Berries
            • Artichoke
            • Ashoka
            • Ashwagandha
            • Astragalus
            • Avena sativa
            • Avocado
            • Bala
            • Banana
            • Baobab
            • Barberry
            • Barley Grass
            • Basil
            • Beans
            • Bearberry
            • Bee Pollen
            • Beetroot
            • Benzoin
            • Bergamot
            • Bilberry
            • Black Cohosh
            • Black Haw
            • Black Pepper
            • Black Storax
            • Black Walnut
            • Bladderwrack
            • Blessed Thistle
            • Blueberry
            • Boneset
            • Borage / Starflower
            • Brahmi
            • Brazil Nut
            • Broccoli
            • Buchu
            • Buckwheat
            • Bulgur Wheat
            • Burdock Root
            • Butterbur
            • Cacao
            • Camu Camu
            • Cardamom
            • Carob
            • Cascara Sagrada
            • Cashew Nut
            • Catnip
            • Cat's Claw
            • Catuaba
            • Cayenne
            • C60 - Carbon 60
            • Cedarwood
            • Celery Seed
            • Centaury
            • Chaga Mushroom
            • Chamomile
            • Chia Seed
            • Chickpea
            • Chickweed
            • Chlorella
            • Chuchuhuasi
            • Cinnamon
            • Citronella
            • Clary Sage
            • Clavohuasca
            • Cleavers
            • Cloves
            • Coconut
            • Cola Nut
            • Coltsfoot
            • Comfrey
            • Copal
            • Cordyceps
            • Coriander
            • Corn Silk
            • Couch Grass
            • Cramp Bark
            • Crystal Deodorant Stone
            • Damiana
            • Dandelion
            • Devil's Claw
            • Dong Quai
            • Dragon's Blood
            • Dulse
            • Echinacea
            • Einkorn
            • Elderberry / Elderflower
            • Elecampane
            • Elemi
            • Eucalyptus
            • Evening Primrose
            • Eyebright
            • Fennel
            • Fenugreek
            • Feverfew
            • Flaxseed
            • Fo-Ti
            • Frankincense
            • Freekeh
            • Gentian
            • Geranium
            • Ginger
            • Ginkgo Biloba
            • Goji Berry
            • Goldenrod
            • Goldenseal
            • Gotu Kola
            • Grapefruit
            • Grapeseed
            • Greek Jasmine
            • Greek Rose
            • Green Tea
            • Guarana
            • Guayusa
            • Guduchi
            • Guggul
            • Gutweed Seaweed
            • Gymnema
            • Gynostemma
            • Hawthorn Berries
            • Hemp
            • Hibiscus
            • Honey Mushroom
            • Hoodia Gordonii
            • Horny Goat Weed
            • Horsetail
            • Hyssop
            • Icelandic Moss
            • Irish Moss
            • Jasmine
            • Jojoba
            • Juniper Berry
            • Kelp
            • Korean Ginseng
            • Lady's Mantle
            • Lavender
            • Lemon
            • Lemon Balm
            • Lemongrass
            • Lemon verbena
            • Lentils
            • Lime Flower
            • Lion's Mane Mushroom
            • Liquorice
            • Lucuma
            • Lupine
            • Maca
            • Macadamia
            • Maitake Mushroom
            • Mandarin
            • Manjistha
            • Maple Syrup
            • Marigold
            • Marjoram
            • Marshmallow
            • Meadowsweet
            • Mesima Mushroom
            • Milk Thistle
            • Millet
            • Mistletoe
            • Moringa
            • Motherwort
            • MSM Powder
            • Mucuna pruriens
            • Mugwort
            • Muira Puama
            • Mullein
            • Mung Beans
            • Myrrh
            • Myrtle
            • Neem
            • Neroli
            • Nettle
            • Noni
            • Oat Grass
            • Olive
            • Opoponax
            • Oyster Mushroom
            • Palo Santo
            • Papaya / Papaya Seed
            • Passion Flower
            • Pata de Vaca
            • Patchouli
            • Pau D'Arco
            • Pea
            • Peach Kernel
            • Peanut
            • Pepper Dulse
            • Peppermint
            • Pine
            • Pistachio
            • Plantain
            • Pomegranate
            • Popping Corn
            • Prunes
            • Psyllium
            • Pumpkin Seed
            • Purple Corn
            • Quebra Pedra
            • Quinoa
            • Raspberry
            • Red Clover
            • Rehmannia
            • Reishi Mushroom
            • Rhodiola rosea
            • Rice
            • Rooibos
            • Rose
            • Rosehip
            • Rosemary
            • Safflower
            • Sage
            • Salt
            • Sandalwood
            • Sandarac
            • Sargassum Seaweed
            • Sarsaparilla
            • Sassafras
            • Saw Palmetto
            • Schisandra
            • Sea Buckthorn
            • Sea Lettuce
            • Sea Spaghetti
            • Senna
            • Shatavari
            • Shea
            • Shiitake
            • Shilajit
            • Siberian Ginseng
            • Skullcap
            • Slippery Elm
            • Snow Fungus
            • Soursop / Graviola
            • Spinach
            • Spirulina
            • Stevia
            • St John's Wort
            • Suma root
            • Sunflower Seeds
            • Sweet Violet
            • Tayuya
            • Tea Tree
            • Teff
            • Thyme
            • Tongkat Ali
            • Tribulus terrestris
            • Triphala
            • Tulsi
            • Turkey Tail Mushroom
            • Turmeric
            • Valerian
            • Vanilla
            • Vervain
            • Vetivert
            • Wakame
            • Walnut
            • Watermelon
            • Wheatgerm
            • Wheatgrass
            • White Mulberry
            • White Sage
            • White Willow Bark
            • Wild Cherry
            • Wild Lettuce
            • Wild Yam
            • Witch Hazel
            • Wood Ear Mushroom
            • Wormwood
            • Xylitol
            • Yacon
            • Yarrow
            • Yellow Dock
            • Yerba Mate
            • Ylang Ylang
            • Zhu Ling Mushroom
          • By Latin Name
          • a b c d e f g h i j l m n o p r s t u v w x z
            • Achillea millefolium
            • Actaea Racemosa
            • Adansonia digitata
            • Agaricus blazei
            • Agathosma betulina
            • Agave tequilana
            • Agrimonia eupatoria
            • Alchemilla vulgaris
            • Aloe Barbadensis Miller
            • Aloysia citrodora
            • Althaea afficinalis
            • Amaranthus
            • Andrographis paniculata
            • Andropogon Zizanioides
            • Angelica sinensis
            • Annona muricata
            • Apium graveolens
            • Arachis hypogaea
            • Arctium lappa
            • Arctostaphylos Uva-Ursi
            • Argania
            • Armillaria mellea
            • Arnica Montana
            • Aronia melanocarpa
            • Artemisia absinthum
            • Artemisia Vulgaris
            • Arthrospira platensis, and Arthrospira maxima
            • Aspalathus linearis
            • Asparagus racemosus
            • Asphaltum punjabianum
            • Astragalus membranaceus
            • Auricularia auricula-judae
            • Avena Sativa
            • Azhadiracta indica
            • Bacopa monniera
            • Berberis vulgaris
            • Bertholletia excelsa
            • Beta vulgaris
            • Borago officinalis
            • Boswellia
            • Brassica oleracea
            • Bursera graveolens
            • Calendula officinalis
            • Camellia sinensis
            • Cananga odorata
            • Canarium luzonicum
            • Cannabis Sativa
            • Capsicum annuum
            • Carica papaya
            • Carthamus tinctorius
            • Cayaponia tayuya
            • Centaurium erythraea
            • Ceratonia siliqua
            • Cetraria islandica
            • Chenopodium Quinoa
            • Chlorella vulgaris
            • Chondrus crispus
            • Cicer Arietinum
            • Cinnamon zeylanicum
            • Citrullus lanatus
            • Citrus aurantium
            • Citrus bergamia
            • Citrus Limonum
            • Citrus Nobilis
            • Citrus paradisi
            • Cnicus benedictus
            • Cocos nucifera
            • Cola nitida
            • Commiphora myrrha
            • Commiphora wightii
            • Cordyceps sinensis
            • Coriandrum sativum
            • Crataegus laevigata
            • Cucurbita pepo
            • Curcuma longa
            • Cyanococcus
            • Cymbopogon flexuosus
            • Cymbopogon nardus
            • Cynara scolymus
            • Daemomorops draco
            • Dioscorea villosa
            • Echinacea Purpurea
            • Elettaria cardamomum
            • Eleutherococcus Senticosus
            • Elymus Repens
            • Emblica officinalis, Terminalia bellirica, Terminalia chebula
            • Epimedium sagittatum
            • Equisetum arvense
            • Eragrostis tef
            • Erythroxylum catuaba
            • Eucalyptus globulus
            • Eupatorium perfoliatum
            • Euphrasia
            • Eurycoma longifolia
            • Euterpe oleracea
            • Fagopyrum Esculentum
            • Filipendula ulmaria
            • Foeniculum vulgare
            • Fucus vesiculosus
            • Galium aparine
            • Ganoderma lucidum
            • Gentiana
            • Ginkgo biloba, Salisburia adiantifolia, Salisburia macrophylla
            • Glycyrrhiza glabra
            • Gracilaria
            • Gymnema sylvestre
            • Gynostemma pentaphyllum
            • Hamamelis virginiana
            • Harpagophytum procumbens
            • Helianthus annuus
            • Hericium erinaceus
            • Hibiscus sabdariffa
            • Himanthalia elongata
            • Hippophae rhamnoides
            • Hoodia Gordonii
            • Hordeum vulgare L
            • Hydrastis canadensis
            • Hydrocotyle asiatica
            • Hypericum perforatum
            • Hyssopus officinalis
            • Ilex guayusa
            • Ilex paraguariensis
            • Inonotus obliquus
            • Inula helenium
            • Jasminum
            • Juglans nigra
            • Juglans Regia
            • Juniperus communis
            • Juniperus virginiana
            • Lactuca virosa
            • Laminara digitata
            • Lavandula angustifolia
            • Lentinula edodes
            • Leonurus cardiaca
            • Lepidium meyenii
            • Linum Usitatissimum
            • Liquidambar orientalis
            • Lupinus
            • Lycium barbarum
            • Macadamia integrifolia
            • Malus domestica
            • Matricaria Chamomilla
            • Maytenus laevis
            • Medicago Sativa
            • Melaleuca alternifolia
            • Melissa officinalis
            • Mentha × piperita
            • Morinda citrifolia
            • Moringa oleifera
            • Morus alba
            • Musa
            • Mycaria dubia
            • Myrtus Communis
            • Nepeta cataria
            • Ocimum basilicum
            • Ocimum tenuiflorum
            • Oenothera biennis
            • Origanum marjorana
            • Oryza sativa
            • Osmundea pinnatifida
            • Palmaria palmata
            • Panax Ginseng
            • Panicum miliaceum
            • Passiflora incarnate
            • Paullinia Cupana
            • Pelargonium graveolens
            • Persea americana
            • Petasites
            • Phaseolus
            • Phellinus Linteus
            • Phyllanthus emblica
            • Phyllanthus niruri
            • Pinus sylvestris
            • Piper nigrum
            • Pistacia vera
            • Pisum sativum L.
            • Plantago major
            • Plantago ovata
            • Pleurotus ostreatus
            • Pogostemon cablin
            • Polygonum multiflorum
            • Polyporus umbellatus
            • Pouteria Lucuma
            • Prunis dulcis
            • Prunus armeniaca
            • Prunus Domestica
            • Prunus persica
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    1. Home
    2. Natural Health Guide
    3. Natural Health Benefits
    Content
    • Benefits
    • Folklore and history
    • Traditional use
    • Typical use
    • Constituents
    • Precautions
    • References

    Blueberry Benefits

    Blueberry

    Latin name

    Cyanococcus

    Origin

    North America

    Parts used

    Berries

    Benefits

    Antioxidant

    Anthocyanins are bioactive flavonoid compounds that are extensively studied for their benefits to human health. One of their most important health benefits is the ability to scavenge free radicals. Free radicals are rogue atoms or atomic groups that have lost at least one electron, forcing them to steal electrons from neighbouring molecules in the hope of stabilising themselves. Unsurprisingly, this can cause havoc in the body, leading to a whole host of health problems. Anthocyanins seek out these groups and donate electrons, stabilising the atoms, protecting cells from damage (oxidative stress) and neutralising free radicals.

    Blueberries have the highest concentration of anthocyanins of almost any fruit. As well as providing protection from free radical damage, these powerful antioxidants are also anti-inflammatory, immune boosting, brain boosting, heart healthy and promote healthy vision. Furthermore, blueberries have been shown to increase antioxidant levels within the body.12

    Brain Boosting

    Research shows that the anthocyanins in blueberries can prevent cognitive decline in older people. In a study published in the “Annals of Neurology”, Harvard researchers measured the cognitive function of 16,010 participants from the “Nurses Study”. They concluded that blueberries can slow brain aging by an average of 2.5 years.6

    In younger people, blueberries may also boost cognitive function. In a small crossover study, 14 children consumed either a blueberry drink or a placebo. The blueberry drink group produced significant improvements in the delayed recall of a previously learned list of words. Researchers concluded, "the improvements in delayed recall found in this pilot study suggest that, following acute flavonoid-rich blueberry interventions, school-aged children encode memory items more effectively."7

    Heart Health

    In May 2019, The University of East Anglia conducted a ground-breaking study whose findings were published in the “American Journal of Clinical Nutrition”. They found that eating 150g of blueberries daily reduces the risk of cardiovascular disease by 15 percent.

    The team set out to determine whether eating blueberries had any effect on Metabolic Syndrome - a condition, affecting 1/3 of westernised adults, which comprises at least three of the following risk factors: high blood pressure, high blood sugar, excess body fat around the waist, low levels of "good cholesterol" and high levels of triglycerides.

    Lead researcher Prof Aedin Cassidy, from UEA’s Norwich Medical School, said: “Having Metabolic syndrome significantly increases the risk of heart disease, stroke and diabetes. We wanted to find out whether eating blueberries could help people who have already been identified as being at risk of developing these sort of conditions.”

    The team investigated the effects of eating blueberries daily in 138 overweight and obese people, aged between 50 and 75, with Metabolic Syndrome. The six-month study was the longest trial of its kind.  

    Co-lead, Dr Peter Curtis, also from UEA's Norwich Medical School, said: “We found that eating one cup of blueberries per day resulted in sustained improvements in vascular function and arterial stiffness – making enough of a difference to reduce the risk of cardiovascular disease by between 12 and 15 per cent.”34

    Blood Pressure

    In a study published in the Journal of the Academy of Nutrition and Dietetics, researchers conducted a double-blind, placebo-controlled clinical trial on 48 post-menopausal women with pre-hypertension or stage one hypertension. Postmenopausal women have a high prevalence of hypertension and often develop arterial stiffness thereby increasing cardiovascular disease risk.

    Every day, half the women were given 22g of freeze-dried blueberry powder equivalent to one cup of fresh blueberries. The other half received a placebo. After just 8 weeks, the women who took the blueberry powder had significantly lowered their systolic (5.1 percent) and diastolic (6.3 percent) blood pressure. Those on the placebo had no change.

    Additionally, the blueberry powder reduced arterial stiffness on average by 6.5 percent.  No change was seen in the placebo group. Arterial stiffness is a symptom of atherosclerosis and predicts cardiovascular risk. It indicates that the heart has to work harder to circulate blood to the peripheral blood vessels.

    The researchers attributed the beneficial effects to an amazing 68.5 percent increase in blood levels of nitric oxide in the women who took the blueberry powder. Nitric oxide is known to widen blood vessels, increase blood flow and lower blood pressure. Those on the placebo had no changes in nitric oxide levels.5

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    Folklore and history

    Native to North America, blueberries were well known to the Native Americans who ate the berries fresh and dried them for the winter. They were added to meat to make pemmican, and mixed with cornmeal, honey and water to make a pudding called “sautauthig”. Dried berries were used in soups and stews and used as a rub for meat.

    Medicinally, the juice of the fruit was used to make cough syrup while the leaves were made into a tea that was drunk to fortify the blood.

    Traditional use

    Blueberries have hit the world’s headlines over recent years due to their many health benefits. Their glorious deep blue/indigo colour comes from the powerful compounds that impart many of these benefits – anthocyanins, earning this humble berry the title “King of the Antioxidants”.

    Typical use

    Blueberries can be eaten straight as a delicious, healthy snack or used to brighten up breakfast dishes, such as cereal, porridge and yoghurt. These versatile berries can also be included in baked goods, raw desserts and smoothies.

    Constituents

    Blueberries contain vitamins C and K and the trace mineral manganese. Polyphenols present in blueberries include: flavonoids, procyanidins (monomeric and oligomeric form) , flavonols (kaempferol, quercetin, myricetin) and phenolic acids. Different types of anthocyanins include: malvidin, delphinidin, petunidin, cyanidin and peonidin.

    Precautions

    If you are taking blood thinning medication, please consult your healthcare provider before consuming large amounts of blueberries.

    References

    1
    G Mazza, Colin D Kay, Tony Cottrell, Bruce J Holub. 2002. Absorption of anthocyanins from blueberries and serum antioxidant status in human subjects [online]. https://pubmed.ncbi.nlm.nih.gov/12475297/
    2
    Colin D Kay, Bruce J Holub. 2002. The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects [online]. https://pubmed.ncbi.nlm.nih.gov/12323088/
    3
    University of East Anglia. 2019. Eating blueberries every day improves heart health [online]. https://www.sciencedaily.com/releases/2019/05/190530101221.htm
    4
    Peter J Curtis, Vera van der Velpen, Lindsey Berends, Amy Jennings, Martin Feelisch, A Margot Umpleby, Mark Evans, Bernadette O Fernandez, Mia S Meiss, Magdalena Minnion, John Potter, Anne-Marie Minihane, Colin D Kay, Eric B Rimm, Aedín Cassidy. 2019. Blueberries improve biomarkers of cardiometabolic function in participants with metabolic syndrome—results from a 6-month, double-blind, randomized controlled trial [online]. https://academic.oup.com/ajcn/article/109/6/1535/5499342?searchresult=1
    5
    Sarah A. Johnson PhD RD CSO, Arturo Figueroa, MD PhD FACSM, Negin Navaei, Alexei Wong PhD, Roy Kalfon MS, Lauren T. Ormsbee MS, Rafaela G. Feresin MS, Marcus L. Elam MS, Shirin Hooshmand PhD, Mark E. Payton PhD, Bahram H. Arjmandi PhD RD. 2014. Daily Blueberry Consumption Improves Blood Pressure and Arterial Stiffness in Postmenopausal Women with Pre- and Stage 1-Hypertension: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial [online]. https://jandonline.org/article/S2212-2672%2814%2901633-5/fulltext
    6
    Elizabeth E. Devore ScD, Jae Hee Kang ScD, Monique M.B. Breteler, MD PhD and Francine Grodstein ScD. 2012.  Dietary intake of berries and flavonoids in relation to cognitive decline [online]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582325/
    7
    Adrian R Whyte, Claire M Williams. 2015. Effects of a single dose of a flavonoid-rich blueberry drink on memory in 8 to 10 y old children [online]. https://pubmed.ncbi.nlm.nih.gov/25701345/
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