BENEFITS OF BLUEBERRY
✓ Prevents cardiovascular diseases
✓ Improves diabetes
✓ Enhances memory
✓ Protects eyes
✓ Potentially anti-cancer
What is the blueberry?
The blueberry is the fruit of the Vaccinium myrtillus, a small wild shrub found in Europe, Asia, and North America. It is notably found in high altitude regions, such as the Vosges or the Massif Central.
They appear as blue-purple berries, about 1 cm in diameter, and weigh only a few grams.
In Europe, the blueberry has long been consumed as a food and medicinal plant. The first traces of its use date back to before the Middle Ages.
It was then recognized for its beneficial action against diarrhea, urinary disorders, and even scurvy due to its high vitamin C content.
Since then, the blueberry has been the subject of numerous studies that have confirmed its health benefits. A great protector of the heart, it helps prevent cardiovascular diseases. It is also beneficial for regulating blood sugar, improving memory, and protecting the eyes. It also shows promising anti-cancer effects.
Nutritional composition
- 9 amino acids
- Vitamins: pro-vitamin A, B1, B2, B3, B5, B6, C, E, K
- Minerals and trace elements: potassium, phosphorus, magnesium, calcium, sodium, iron, zinc, copper
- Carbohydrates
- Fibers
- Antioxidant actives: catechins, biflavones, anthocyanins, carotenoids
- Organic acids: malic acid, citric acid
- Water
The benefits of blueberry
❤️ Prevents cardiovascular diseases
Thanks to its richness in polyphenols, the blueberry is a precious ally for the heart. It acts at different levels to ensure the proper functioning of the heart muscle and to prevent cardiovascular diseases.
On the one hand, it supports vascular function by improving blood circulation, vessel vasodilation, and heart oxygenation.
On the other hand, the blueberry fights against cardiovascular risk factors, such as high blood pressure.
This study from the University of Reading (United Kingdom), conducted on healthy men, shows how the blueberry improves vascular function.
🍭 Improves diabetes
The blueberry is a significant source of fiber with 2.4 g per 100 g. By delaying carbohydrate absorption, fibers prevent blood sugar spikes after meals.
Additionally, like pomegranate, acerola, or açai berries, the blueberry contains antioxidants called anthocyanins. These natural pigments slow down sugar absorption at the digestive level, reduce insulin resistance, and increase insulin secretion. Therefore, consuming blueberries is particularly beneficial in cases of type 2 diabetes (or diabetes mellitus).
This study from the University of Reading (United Kingdom), conducted on healthy adults, shows how blueberry consumption regulates blood sugar.
🧑🏫 Improves memory
Consuming blueberries can have beneficial effects on cognitive functions, notably on memory.
Thanks to its antioxidant compounds, the blueberry protects the brain from free radicals, whose damage is responsible for neurodegenerative diseases like Alzheimer’s. It also reduces brain inflammation and improves connections and communication between neurons.
This study from the University of Houston-Clear Lake (United States), conducted on rats, shows how the blueberry improves memory and fights cognitive decline.
👁️ Protects eyes
The blueberry has an ideal composition for protecting eyes and preventing certain ocular diseases like retinitis or cataracts. Its antioxidants preserve the retina and macula from oxidative damage. To this end, they inhibit the lipid peroxidation of unsaturated fatty acids in the retina.
Furthermore, the anthocyanins in blueberry improve vision in people suffering from glaucoma or myopia.
Finally, the blueberry contains vitamin A (beta-carotene) which contributes to eye health and plays an important role in vision.
This study from the universities of Exeter and Plymouth (UK), conducted on men, explored the potential of blueberries to improve night vision.
🔬 Potentially anti-cancer
The richness of blueberries in antioxidants gives them anti-cancer effects. Thus, their polyphenols could contribute to the prevention of cancers including skin, uterine, and colon cancer. They may also be able to block the proliferation of cancer cells and induce apoptosis (programmed cell death).
This review from Florida State University (USA) explains the anticancer properties of blueberries.
How to consume blueberries?
Fresh blueberries
Blueberry harvest lasts from June to September. If you have the chance to pick them near you, don’t hesitate! You can also find them at market stalls or in organic stores. This is still the best way to fully enjoy their nutritional richness and benefits.
Fresh blueberries have a fragrant taste, slightly sweet and tangy. They pair with many dishes, can be added to yogurts, fruit salads, mueslis, porridges, pastries, sorbets… You can also turn them into juice or smoothies, jam or jelly.
Blueberry juice
Blueberry juice has an intense and fruity taste. It is refreshing and can be drunk at any time of the day. Preferably choose a blueberry juice made from fresh and organic blueberries, without preservatives, added sugars, or colorings.
You can also make your homemade blueberry juice by blending blueberries with a bit of water and lemon juice. Sweeten to your taste with sugar, honey, or lucuma powder.
Consume sustainably: prioritize organic and local blueberries
✓ Along with the United States, Canada, and Poland, France is one of the leading blueberry producers in the world. On average, 1000 tons of blueberries are produced in the country each year. A large part of the production comes from the Alps, the Vosges, Lozère, or Ardèche, a department famous for its wild blueberries.
✓ Therefore, favor French-origin blueberries, wild or grown in organic farming. Fair trade blueberries are also available.
Dosage
In general, it is advised to consume between 60 and 120 g of fresh blueberries per day. For juice, it is recommended to drink 1/2 to 1 glass per day.
Contraindications and side effects
The consumption of blueberries presents certain contraindications :
- Because they promote blood circulation, people suffering from blood clotting disorders or undergoing surgery should avoid them ;
- Due to their hypoglycemic action, diabetic individuals should seek advice from their doctor.
The excessive consumption of blueberries presents certain side effects :
- Digestive disorders
- Increased bleeding
- Allergic reaction
If you experience side effects, stop consuming and consult a doctor.
History, culture, and market of the blueberry
In recent years, worldwide demand for blueberries has been increasing significantly. This is the case in France, which saw its blueberry consumption double in 2019. Some countries, not necessarily expected in the blueberry market, are today interested in this small berry. In South Africa, blueberry cultivation is experiencing phenomenal growth. This is also the case in China and Morocco whose blueberries are highly appreciated internationally.
Report by Julia Perez
Sources and scientific studies
Ana Rodriguez-Mateos, Catarina Rendeiro, Triana Bergillos-Meca, Setareh Tabatabaee, Trevor W George, Christian Heiss, Jeremy Pe Spencer, 2013. Intake and time dependence of blueberry flavonoid-induced improvements in vascular function: a randomized, controlled, double-blind, crossover intervention study with mechanistic insights into biological activity.
L Bell, D J Lamport, L T Butler, C M Williams, 2017. A study of glycaemic effects following acute anthocyanin-rich blueberry supplementation in healthy young adults.
Peter H Canter, Edzard Ernst, 2004. Anthocyanosides of Vaccinium myrtillus (bilberry) for night vision–a systematic review of placebo-controlled trials.
Sarah A Johnson, Bahram H Arjmandi, 2013. Evidence for anti-cancer properties of blueberries: a mini-review.
