Blueberries can improve heart and gut health thanks to polyphenols called anthocyanins, which reduce inflammation and protect blood vessels, according to researchers who studied the berry's effects on the body.
The compounds also help maintain normal cholesterol levels and support gut microflora, researchers said.
The BEACTIVE study
A 12-week experiment called BEACTIVE involved 55 people over age 60 who were overweight and sedentary. Half drank a blueberry powder beverage twice a day, roughly equivalent to one and a half cups of berries, while the other half received a placebo. Both groups exercised during the trial.
Researchers found that those who consumed blueberries had increased levels of Coriobacteriales incertae sedis, beneficial gut bacteria that help the body absorb nutrients from the berries.
Cholesterol results were less clear-cut. Some markers actually dropped more in the placebo group, possibly because participants changed their behavior knowing they were being observed, researchers said.
Ways to add blueberries to your diet
- Add a handful to a morning smoothie
- Mix into oatmeal
- Freeze them for a snack
- Sprinkle over cottage cheese or yogurt
- Use in baking instead of some sugar
Researchers said this simple habit could bring real benefits for the heart and gut over time, without strict diets or major lifestyle changes.
