New findings published in the American Journal of Clinical Nutrition show that eating 150g of blueberries daily 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%.
This may be because blueberries are high in naturally occurring compounds called anthocyanins. Anthocyanins comprise the largest group of natural, water-soluble, plant pigments and impart the bright colors to berry fruits and to flowers.
Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids.
One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects. Anthocyanins are water soluble pigments that can appear red, black, blue, or purple. These flavonoids are present in the tissues — including the stems, leaves, flowers, roots, and fruits — of many higher plants.
New research zooms in on the cardiovascular effects of blueberries and finds that anthocyanins — the phytochemicals that give blueberries their color — mediate the beneficial effects that this fruit has on the cardiovascular system. The researchers published their findings in The Journals of Gerontology: Series A 2019.
Blueberries and heart disease
