How wild blueberries may work
“What makes wild blueberries remarkable is that they contain numerous polyphenols and nutrients and don’t appear to exert their health benefits through just one mechanism,” explains Sarah A. Johnson, PhD, RDN, Associate Professor at Florida State University, registered dietitian nutritionist, and lead author of the review.
“The evidence suggests these berries may support multiple biological pathways relevant to cardiometabolic health, from blood vessel function to inflammation and oxidative stress, with effects that can vary from person to person. Recent research on the role of the gut microbiome in determining their health benefits is exciting and may help researchers determine ways to support the gut microbiome to enhance their health benefits.”
The review describes several pathways that may be involved, including nitric oxide signaling that supports healthy circulation, inflammation and oxidative stress pathways, lipid and glucose metabolism, and interactions with the gut microbiome.
How much and how often?
In this review, wild blueberries were studied in multiple forms. Benefits have been observed when consumed regularly over weeks or months and with practical amounts. This means aiming to eat about one cup of wild blueberries every day.
Most wild blueberries are available frozen, making them easy to keep on hand year-round. Try adding them to smoothies, oatmeal, yogurt, salads, or baked goods.
Why wild blueberries are special
Wild blueberries, also called lowbush blueberries, grow in Maine and Eastern Canada and challenging conditions such as harsh winters.
These stressors can stimulate the plants to produce a diverse profile of protective compounds, including polyphenols such as anthocyanins. Wild blueberries contain around 30 distinct anthocyanin forms.
“Wild blueberries have been valued by people for thousands of years,” notes Dorothy Klimis-Zacas, PhD, FACN, Professor of Clinical Nutrition at the University of Maine and co-lead author on the study.
“Traditional knowledge recognized their value, and today’s research continues to explore how the unique composition of wild blueberries may support health when eaten as part of an overall balanced diet.”
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