Blu-Flow study spotlights wild blueberries’ support of cardiovascular and cognitive function

By Kitty Broihier, MS, RD, LD

June is Alzheimer’s and Brain Health Awareness Month, a good time to learn more about how
we can help support our own brain health with lifestyle choices. Interestingly, the same lifestyle
habits that can benefit our brains also help our hearts (read more on this connection here).
These habits include things like being physically active, getting enough sleep and managing
stress. And of course, eating a brain-healthy diet, including plenty of fruits and veggies, is
always a top suggestion for helping to boost both cardiovascular and cognitive function.

What did the study show?

A study recently published in the American Journal of Clinical Nutrition adds to the growing
body of research showing that consuming a moderate portion of wild blueberries daily can
improve blood vessel function and some aspects of cognitive function. In the randomized,
placebo-controlled clinical study, called BluFlow, 61 healthy adults aged 65 to 81 were divided
into two groups: one group consumed a beverage made with wild blueberry powder (equal to
about ¾ cup of berries) for 12 weeks, while the other group consumed a well-matched placebo
beverage. Those participants who received the wild blueberry beverage showed improvements
in certain aspects of vascular function, including:

  • A significant increase in flow-mediated dilation
  • A decrease in systolic blood pressure

They also demonstrated significantly better performance than the placebo group on two
measures of cognition:

  • Improved accuracy and quicker reaction time in an executive function test
  • Improved episodic memory in a word recall test

Cognitive and vascular improvements from consuming wild blueberries have been
demonstrated in multiple studies previously with participants who were under physiological

stresses such as high blood pressure, metabolic syndrome and cognitive decline. Yet, the fact
that these benefits were shown in a healthy group of participants is particularly encouraging
because it’s typically more challenging to show improvements in a population that’s already
healthy. Also, it suggests that a broader population may also experience cognitive and vascular
benefits from eating wild blueberries daily—that’s good news for healthy adults and wild
blueberry lovers alike!

Is blue the clue to the benefits?

Wild blueberries are especially rich in anthocyanins, the flavonoid pigments that give the tiny
berries their purple-blue color. In fact, wild blueberries have 33% more of these pigments than
regular blueberries. What’s so special about these pigments? They have potent antioxidant
capacity and anti-inflammatory effects, making them powerful allies in the fight against chronic
disease.

According to Dr. Ana Rodriguez-Mateos, one of the Blu-Flow study’s authors and an Associate
Professor in Nutrition at the Department of Nutritional Sciences of King’s College London, the
pigments may be the key to the positive cardiovascular and cognitive effects shown in the
study. “We think the effects are driven by the blue pigments in the berries, the anthocyanins,”
said Rodriguez-Mateos. “It’s clear from this study that consuming wild blueberries is beneficial
to cognitive function, as well as vascular health. This is consistent with what we already know
about the health benefits of anthocyanin-rich foods,” adds co-author Professor Claire Williams,
Chair of Neuroscience in the School of Psychology & Clinical Language Sciences at the University
of Reading.

Looking ahead to the next Blu study

Another study from the Rodriguez-Mateos and Williams teams is on the horizon. This one will
also feature wild blueberries, and will further investigate their vascular and cognitive effects on
participants from age groups across the lifespan. Stay tuned!

New Research Study Indicates Wild Blueberries Improve Fat Oxidation Rates 

In a recently published pilot study where male participants consumed the powder equivalent of about one cup of wild blueberries daily for two weeks, it was found that their fat oxidation rates improved during a period of moderate-intensity cycling (1). Fat oxidation (FAT-ox) is the rate at which fatty acids are broken down and converted into energy for the body, which is an important part of the body’s metabolic energy systems. This study is one of the first to explore exactly how wild blueberries elicit greater fat oxidation rates and can support a healthy and active lifestyle. 

“This pilot study indicates that consuming wild blueberries daily can help increase the rate at which we can burn fat during moderate-intensity exercise,” explained Taylor Bloedon, PhD, RD, CSSD and Associate Professor at CalPoly Humboldt University. 

“The men in our study consumed a freeze-dried powder equivalent to about 1 cup wild blueberries—a very achievable amount for consumers. And the fact that the men in our study were not elite athletes or even trained cyclists, means the results are highly likely transferable to the average exercise enthusiast or recreational athlete.”

Why Wild Blueberries?

“Having studied in Maine, I’m very familiar with wild blueberries and their nutritional components. We specifically chose wild blueberries for this study because they have a higher anthocyanin content than ordinary blueberries,” explained Bloedon. 

While wild blueberries tend to stand out from other blueberries due to their flavor intensity, small size, and deep blue color, they’re also packed with superior nutritional benefits. Specifically, wild blueberries contain 33% more heart-healthy anthocyanins when compared to their cultivated high-bush cousins. Wild blueberries grow in harsh environmental conditions, which contributes to their dense and diverse phytochemical profile. Wild blueberry phytochemicals have been found to have a wide variety of health benefits, including improving cardiovascular health, supporting cognitive function, and more. 

“There have been a number of research studies that indicate beneficial impacts of wild blueberry consumption for elite athletes, but this study shows there are potential benefits for everyday exercisers as well,” says Kitty Broihier, MS, RD, LD, the nutrition advisor for the Wild Blueberry Association of North America. “Wild blueberries are packed with vitamins, minerals, fiber and health-supporting bioactive components. Knowing that these little berries can also impact how efficiently our bodies burn fat gives consumers yet another reason to get their daily scoop of wild blueberries.”

Doors Open to Further Explore Effects of WBs on FAT-ox & Exercise

Based on the positive results of the pilot study, Dr. Bloedon began an expanded project in collaboration with other CalPoly researchers. She and her team will be further examining the effects of wild blueberries on fat oxidation and exercise. The project aims to measure substrate oxidation in men and women following four weeks of wild blueberry consumption. 

Bloedon added, “I’m looking forward to the results of our current, larger trial where we are investigating the effects of wild blueberry supplementation on fat oxidation during exercise in both men and women at higher exercise intensities.”

Source

  1. “Effects of Wild Blueberries on Fat Oxidation Rates in Aerobically Trained Males”

By Kari D. Pilolla, Jessie Armendariz, Boe M. Burrus, David S. Baston, Karli A. McCarthy and Taylor K. Bloedon. https://www.mdpi.com/2072-6643/15/6/1339

A New Dietary Recommendation to Boost Heart Health—Bring on the Berries, Tea and Cocoa

By Kitty Broihier, MS, RD, LD

A month dedicated to hearts is romantic, but it can also be an opportunity to rededicate ourselves to taking care of our hearts. February is Heart Month, when the American Heart Association encourages us to adopt heart-healthy lifestyle and eating habits, such as consuming a wide variety of colorful fruits and veggies (including wild blueberries, of course). 

In general terms, produce provides nutrients, fiber and other compounds that support a healthy cardiovascular system. Now a new recommendation published by experts from the Academy of Nutrition and Dietetics (AND), gives us something more specific to aim for in our pursuit of a heart-healthy diet: getting more flavan-3-ols. 

What are flavan-3-ols?

Don’t let the science-y name scare you off! Flavan-3-ols are phytonutrients, also known as bioactives, or bioactive food compounds, (a term that the National Institutes of Health suggests we use for substances that provide health benefits other than those of basic nutrition). Flavan-3-ols are found in common foods and drinks like berries, apples, cocoa, red wine and tea. Like the anthocyanins in wild blueberries, flavan-3-ols are part of the flavonoid group of phytonutrients. Although flavan-3-ols are not essential for our survival like vitamins and minerals are, research has confirmed a role for them in helping to prevent and lower the risk of chronic diseases. “Consuming foods that are high in flavan-3-ols and low in added sugars and saturated fat can help reduce the risk of developing cardiometabolic diseases like Type 2 diabetes and cardiovascular disease,” notes Taylor Wallace, PhD, CFS, FACN one of the Expert Panel who co-authored the recommendation.   

How much do we need for heart benefits?

A systematic review of over 156 randomized controlled trials and 15 cohort studies (previously published in the American Journal of Clinical Nutrition) informed the group’s recommendation, and it was an involved 2 year-long process. From all that work, the group distilled a recommendation for the general adult population: consume a diet that provides 400-600mg of flavan-3-ols per day. This amount has been associated with reduced risks of cardiovascular disease and diabetes, and specifically with improvements in blood pressure, blood cholesterol and blood sugar levels. Scientists are still investigating exactly how these compounds work in the body, but it’s believed that much of their cardiovascular benefits stem from a combination of their antioxidant and anti-inflammatory effects, among others. The most documented benefit of diets higher in flavan-3-ols was improvements in vascular health (particularly in lowering blood pressure and boosting blood vessel flexibility) and blood glucose and lipid levels. 

What should I eat to reach the recommended amount of flavan-3-ols?

Kim Stote, PhD, MPH, RDN, another member of the Expert Panel that co-authored the recommendation, says research shows that most men and women in the U.S. fall far short of the 400-600mg flavan-3-ol goal for heart benefits. “Data from the U.S. Department of Agriculture indicates that adults over age 20 currently consume about 170mg of flavan-3-ols per day. But it’s actually not that difficult to hit the mark,” explains Stote. “For example, you could meet the recommended level of flavan-3-ols by drinking 1-2 cups of brewed black or green tea, and eating ½ cup of berries and a small pear throughout the day,” says Stote. Consuming fruits and vegetables definitely makes it easier to reach the flavan-3-ol target. 

Where do blueberries and anthocyanins fit in?

The flavan-3-ol content of foods and drinks varies widely, and there are many fruits and vegetables that don’t contain abundant flavan-3-ols, but have other important, health-promoting bioactives. This is why Dr. Wallace suggests (and health authorities agree) that eating a diet containing a plentiful amount and wide variety of produce is a smart health move in general. “I think diversifying the diet is always a good idea,” says Wallace.

“Blueberries of all kinds tend to have higher levels of anthocyanins than most other foods, but aren’t as high in flavan-3-ols as some other foods. So it’s a trade-off, and the two groups of compounds likely exert synergistic effects for health promotion,” explains Wallace. “I would argue that anthocyanins have as much—if not more—data that demonstrates their preventative cardiometabolic effects,” adds Wallace. 

Keep in mind that all berries are healthy. Choose those that taste best to you (we are partial to the extra blueberry-ish taste and convenience of frozen wild blueberries), and eat them regularly.

Flavan-3-ol content of selected foods:*

Brewed green tea, 8 oz.                      318mg

Brewed black, 8 oz.                             277mg

Red wine, 5 oz.                                   16.6mg

Blackberries, 1 cup                             63.7mg

Small apple                                         15.3mg

Blueberries, 1 cup                               10mg

Raspberries, 1 cup                              8.7mg

Strawberries, 1 cup                             6.9mg

Red or green grapes, 1 cup                 5.8mg

Cocoa powder, 1 Tablespoon             13mg

Sources:

* Kristi M Crowe-White, Levi W Evans, Gunter G C Kuhnle, Dragan Milenkovic, Kim Stote, Taylor Wallace, Deepa Handu, Katelyn E Senkus, Flavan-3-ols and Cardiometabolic Health: First Ever Dietary Bioactive Guideline, Advances in Nutrition, Volume 13, Issue 6, November 2022, Pages 2070–2083, https://doi.org/10.1093/advances/nmac105

New Research Study Indicates Wild Blueberries Improve Brain’s Processing Speed

In a recently published study where volunteer participants with cognitive issues consumed wild blueberries daily for six months, it was found that the speed at which the participants could process information increased. Cognitive processing speed is defined as the speed at which our brains process information and use it to help us operate effectively in the world – a basic cognitive ability that is known to decrease with advancing age. The findings from this double-blind, placebo-controlled, randomized clinical trial were just published in Nutritional Neuroscience, an International Journal on Nutrition, Diet, and Nervous System. (1)

NEW Research on Wild Blueberries & Cognitive Function

There has been great scientific interest in the possible link between blueberries and cognition since 1999, when initial studies were first published. Collective evidence over the 20+ years that scientists have been examining various facets of the blueberry-brain relationship suggests that the tiny blue fruit does have brain-healthy characteristics, and that eating blueberries daily may be a practical and effective way to help maintain cognitive health. 

This most recent study, conducted by Carol L. Cheatham, Ph.D., Associate Professor of Psychology and Neuroscience, and her team at the University of North Carolina at Chapel Hill’s Nutrition Research Institute (NRI), focused on the impact of daily wild blueberry consumption over a period of 6 months—the longest and largest cognitive intervention study on wild blueberries to date. Dr. Cheatham and her team carefully screened older adults (age 65-80yr) according to presence and degree of cognitive impairment, as well as things like age and gender. A reference group of 43 individuals had no cognitive impairment, and 86 individuals who were experiencing cognitive decline were divided into either the wild blueberry powder group or the placebo powder group. Participants were instructed to consume the powder daily and monitored monthly. At the end of the 6 months, multiple cognitive tests were given to the participants, including ERP testing, which involves placing electrodes on the scalp to reveal electrical signals from the brain during cognitive tasks.

The Results:

Analysis of the large amount of data Dr. Cheatham obtained during the study revealed that processing speed did improve in those participants who received the wild blueberry treatment, and that the greatest effect was in those aged 70-74. This finding suggests that not only do there appear to be cognitive effects from consuming the berries themselves, but that their consumption over time may also be an important factor. 

Dr. Cheatham, who consumes wild blueberries daily for her own brain health, had this to say about the results: “Eating wild blueberries to prevent cognitive decline seems preferable to waiting until after the brain starts to suffer from aging. Now that we know daily consumption of wild blueberries can help with cognitive decline, we are keen to study whether consumption can also prevent decline if started when the brain is still young and healthy. I know I wish I would have started earlier. Eat wild early and often!”

Brain-boosting Benefits For All Ages

The foods we choose to eat can impact our cognitive health and brain function. Although the results in this study were most pronounced in the 70-74 years old age group, previous research indicates that there are cognitive benefits from wild blueberry consumption for people in other age groups as well, such as children as young as 7-10 years old. A 9% increase in reaction speed was observed in these children following the consumption of a wild blueberry drink compared to those consuming a placebo drink—with no trade-off in answer accuracy. The authors of that study said these results indicated an improvement in information processing speed. (2) While the study with children was an acute (short-term) intervention, the results reinforce the connection between wild blueberries and cognitive processing speed. 

This new paper by Dr. Cheatham and her team adds to the growing list of publications documenting clinical benefits of flavonoid-rich wild blueberries on selected aspects of cognition. For information about other studies on wild blueberries and cognitive health, check out the Brain Health section of the website. For more on the new study, see the press release.

Sources:

(1) Carol L. Cheatham, L. Grant Canipe III, Grace Millsap, Julie M. Stegall, Sheau Ching Chai, Kelly W. Sheppard & Mary Ann Lila (2022) Six-month intervention with wild blueberries improved speed of processing in mild cognitive decline: a double-blind, placebo-controlled, randomized clinical trial.Nutritional Neuroscience, DOI: 10.1080/1028415X.2022.2117475
(2) Whyte, A. R., Schafer, G., & Williams, C. M. (2017). The effect of cognitive demand on performance of an executive function task following wild blueberry supplementation in 7 to 10 year old children. Food & Function, 8(11), 4129–4138. https://doi.org/10.1039/c7fo00832e

Easy Ways To Maintain Nutrient Density In Our Diets As We Age

Written by Kitty Broihier, MS, RD, LD, Nutrition advisor and spokesperson for the Wild Blueberry Association of North America.

Did you ever hear an older person in your life say “I just don’t have an appetite” or “I rarely feel hungry anymore.” No, it’s not just in their heads. It’s a fact that as we age, our need for energy declines, along with our appetites. In general, older adults need less—and tend to eat less food overall—than younger adults. For many, this presents a situation of nutritional “mismatch” that can be problematic for health. 

Declining appetite with age presents a nutrition challenge

Mother Nature created a nice pairing of decreased desire for food with declining energy needs as we age, until it comes to nutrient needs. While our energy (or caloric) needs decrease with age, our nutrient needs generally don’t – in fact, some are even higher. This translates to a challenging situation for many older adults which may result in quality issues for their overall diet.

Recent research in over 10,000 US adults with an average age of 73 found that, from 2001-2018, diet quality deteriorated significantly. Using data obtained from the nine National Health and Examination Surveys conducted during this period, the researchers compared participant data against the American Heart Association nutrition quality index. Based on those scores, they found that the proportion of older US adults with poor diet quality increased from about 51% to 61% during that time period. The percentage of older adults with ideal diet quality stayed the same at only about 1%. The researchers also found that consumption of whole fruits by adults this age decreased by nearly 51% over that time period.

Three ways that older adults can pack more nutrition into their diets

Keeping calories in an appropriate range while maintaining (or increasing) the nutrient content of the diet requires some attention and intention, but it doesn’t have to be difficult. Jacqueline B. Marcus, MS, RDN, FAND, founder of TasteOverTime, a website focused on providing resources and advice for “eating and drinking while aging tastefully,” points out that “In this study, older adults reduced their intake of fruits and vegetables, fish and whole grains, but these items are easier, more convenient and somewhat more economical than ever before.” Jacqueline provided three helpful strategies for boosting the nutrient density of an older (or any aged) person’s diet. 

  1. Cultivate a smoothie habit: Not only are older people at higher risk for dehydration, they also can benefit from more fiber and more protein—all things that a moderately-sized smoothie can provide. Plus, smoothies are easy to consume (important for those with dentition or swallowing issues), can serve as a snack or a beverage, and are a breeze to prepare. Creating a wild blueberry-based smoothie each day also can deliver cognitive benefits, which researchers attribute to their high level of anthocyanin pigments and potent antioxidant effects. With twice the fiber of ordinary blueberries and a more intense blueberry taste, frozen wild blueberries are a convenient and simple smoothie addition that provide great flavor. Check out our wide variety of wild blueberry smoothie recipes. 
  2. Look for healthy food items, such as produce, in convenient forms and package sizes: For older people, purchasing large quantities of produce or other fresh foods, even if the price is tempting, is often a set up for wasted food. Jacqueline recommends looking for smaller packages of nutritious foods, as well as heat-and-eat items for easy options. Of course, fresh produce is great but we recommend purchasing just a few pieces at a time if possible, and don’t overlook frozen and canned fruits and vegetables. Not only are frozen produce items (like wild blueberries!) convenient because they’re easy to take out just the right amount desired so there’s no waste, but they are also frozen when perfectly ripe, so nutrients are “locked in” at peak levels. To avoid unwanted added sugar, salt or fat, be sure to look for lower-salt or no-added-salt canned veggies, and plain, un-sugared, and un-sauced frozen items.
  3. Enhance food flavors with nutritious mix-ins: Experiencing a decrease in ability to taste and smell is common among older people. Increasing the flavor impact of nutritious foods not only boosts interest in eating and food enjoyment, but can also introduce added nutrients. Making food more colorful can help and all can be achieved by using some popular add-on ingredients like toppings, garnishes, and sauces. Consider trying some of the following easy ideas to help make healthy foods even more nutritious:
  • Top yogurt, cottage cheese, and hot or cold cereal with a sprinkle of frozen wild blueberries (or berry mixture) for more color, texture, and health-promoting phytonutrients
  • Add sliced hard-boiled eggs for more protein and color in your salads, sandwiches, and pasta dishes
  • Eat meat and poultry with a fruit sauce made from fresh or frozen fruit. This goes a long way to enhance the appeal and flavor of pork, chicken, and turkey which can sometimes be less appetizing as people age 
  • Augment the savory flavors and nutrition content of soups and stews with ingredients like mushrooms, peas, and tomato paste 
  • Scatter chopped, unsalted nuts (toast them if you like) over cereals, cooked or canned fruit, and cooked vegetables. Ground nuts can be incorporated into sauces like pesto to use with pasta, over vegetables or as part of a dip 

No matter how you spice up your meals, it’s so important to ensure you’re getting the necessary nutrients to fuel your body at every age. Need some recipe inspiration? We’ve got you covered.

Why Choose Frozen Wild Blueberries?

Frozen foods tend to get a bad reputation for being unhealthy and hyper processed, but truth be told, you can actually find amazing and nutritious healthy food options in the frozen foods aisle – especially when it comes to frozen fruits and vegetables. Since the concept of flash-freezing fruits and vegetables was invented in the 1920s, frozen foods have become a staple many people rely on for weekly meals. As of 2022, the American Frozen Food Institute reported that 99.4% of U.S. households consume frozen foods. And while many people question the nutritious benefits of frozen fruits and veggies, it’s actually been found that they possess a higher nutritional value than those of their fresh counterparts.

Exhibit A: Naturally grown and nutritiously delicious wild blueberries. 

These tiny, potent berries are tasty whether they’re consumed frozen or fresh, but frozen wild blueberries are frozen at peak of ripeness, locking in nutrition benefits and taste. So, in this case, frozen is actually fresher. In honor of March being National Frozen Foods Month, we’re dishing on why this is the case.

The Benefits of Flash Freezing Wild Blueberries

Did you know that:

  • Flash freezing fruit locks in fresh taste, nutrition, and convenience
  • Research shows frozen fruit is often nutritionally superior to its fresh counterpart
  • 40% of all food produced in the United States is not eaten before expiration. Frozen food can help reduce the food waste epidemic in the United States.
  • Frozen food generates 47% less food waste than ambient and chilled food in the home

What can we say…the facts don’t lie!

The Wild Blueberry Journey: Harvest to Household

Wild blueberries are harvested in Maine, right where Mother Nature put them more than 10,000 years ago. Harvest season takes place annually in July and August and over 90% of the crop is flash frozen at the peak of ripeness so you can enjoy the taste of Maine summer all year long. To make sure you’re getting true wild blueberries, you’ll want to visit the frozen fruit section of your local grocery store and double check that the package says “wild” on it. 

So, how do these little blue gems get from harvest to your table? Here’s the journey of frozen wild blueberries:

  • Hour 1: Picked at peak of ripeness
  • Within 24 hours: Washed and flash frozen to lock in key vitamins, minerals, and tasty goodness
  • Ready to enjoy, well…whenever: delivered to the frozen foods aisle of your local grocery store, ready for you to bring home!
  • Extended shelf life: Good for about 6-9 months if kept constantly frozen

Unlike wild blueberries, ordinary blueberries can be planted anywhere and grow year round. Their journey is a little different than frozen wild blueberries. Let’s dive into the differences in the journey of an ordinary blueberry from farm to table:

  • Day 1: Picked before they’re ripe
  • Day 2-8: Transported, packed, and distributed to grocery stores 
  • Day 9-14: Arrival at grocery store 
  • Day 15-20: Purchased and eaten at home
  • Short shelf life: Should be eaten within one week of purchase 

So, now you know, frozen is fresher – and just as nutritious and delicious as fresh. 

And the best part? Wild blueberries are versatile! Keep your freezer stocked so you have easy access to frozen wild blueberries to blend in your smoothies or to top off your oatmeal year round.

If you want to learn more about why frozen really is fresher, check out the Wild Blueberries website for more information. Happy Frozen Foods Month! Celebrate by picking up some frozen wild blueberries from your local grocery store (just make sure it says “wild” on the package).

Wild Blueberries and Lifelong Brain Health—What the Science Shows

You try to eat well to nourish your body, but what about your brain? In general, incorporating an eating style that helps keep your brain sharp has certain characteristics: it’s low in fatty animal protein, higher in plant protein and legumes, rich in whole grains, and emphasizes healthy fats and seafood.

But primarily among the characteristics is this: a brain-healthy diet includes LOTS of produce—and the fruits most often mentioned are berries.

Lucky for us, Wild Blueberries aren’t just ordinary berries—they stand out from the crowd in terms of taste and certain nutritional qualities. You may already be aware that over the past few decades there have been many research studies on the connection between brain function and eating a diet rich in Wild Blueberries – leading them to  earn their nickname of “Brain Berries”!  And one of the best parts of all of this scientific research is that the evidence points to Wild Blueberries having brain-boosting benefits for people in all stages of life. This is important because our brains don’t stay the same through our entire lives. 

So, let’s start from the beginning.

What are the Wild Blueberry Benefits for Kids’ Brains?

The brains of children and teens grow quickly—both physically and cognitively, as both formal learning (e.g., schoolwork) and informal learning (e.g., play and life experiences) continuously challenge young peoples’ brains. Admittedly, when brains are young and healthy, it can be harder to see results in certain types of scientific research. But even so, researchers have been able to discern differences in young peoples’ cognitive function when their diets are supplemented with Wild Blueberries. 

In the five clinical studies that have been done with young children and adolescents, Wild Blueberries were found to have positive effects on memory, spatial learning, mood, and executive function (which involves decision making and switching focus). Getting kids used to eating a variety of fruits and vegetables, including Wild Blueberries, benefits their growing brains, but is also a good habit for lifetime health. Check out our kid-friendly recipes for some easy ideas.    

Can Midlife Mental Health and Cognition Benefit from a Wild Blueberry Habit?

In short, yes. By the time we reach midlife, both our bodies and our brains have been doing their work for years. Our adult brains have been busy handling diverse cognitive demands and emotional stress. And our bodies? Well, that’s when our lifestyle choices start catching up to us physically. In middle age, the close connection between body and brain is especially evident in the area of metabolic health. Poor metabolic health is characterized by a number of factors including obesity (especially abdominal obesity), unhealthy blood lipid levels, high blood pressure, high fasting glucose levels, even inflammation in the brain itself. It’s no surprise then that cardiovascular disease, Type 2 diabetes, and metabolic syndrome—all of which typically begin showing up in middle age—have these factors in common, too. 

The good news is that Wild Blueberries have documented benefits against these conditions and can also provide benefits to the middle-aged brain. 

A newly published population study with middle-aged adults showed a strong association between higher consumption of anthocyanins (the blue pigments abundant in Wild Blueberries) and reduced risk of various dementias including Alzheimer’s disease. The first clinical study of cognitive effects of Wild Blueberry consumption specifically in middle-aged people was published in 2020. The volunteers were aged 40-65 and were challenged with a variety of cognitive tests after a single dose of either a placebo or a Wild Blueberry beverage. Within an 8-hour time frame the Wild Blueberry group not only performed better in certain cognitive tasks (those testing memory and attention), but they also had better blood sugar control.  

Do Wild Blueberries Help Preserve Brain Function in Older Adults?

Later in life, the brain is dealing with the physical stresses of degeneration, which is a normal part of aging and starts during middle-age. Because elderly people are at greatest risk to be affected by the negative impacts of brain aging, including neurodegenerative disease, this population has been a main focus for studies examining the neuroprotective effects of foods. The highly regarded and studied MIND diet specifically calls out berry consumption as being protective against cognitive decline with age. And as of 2019, the effects of blueberries have been studied in six clinical trials carried out with elderly people age 60-92. 

Two studies that tracked brain activity in elderly volunteers using fMRI (functional magnetic resonance imaging) revealed greater brain activity in those who consumed blueberries as compared to a placebo. Studies have also documented improvements in several specific cognitive tests (including memory tasks) in subjects who received a Wild Blueberry intervention compared to those getting a placebo. There are likely multiple mechanisms responsible for Wild Blueberry benefits on brain function in this age group, including impacts of the high level and wide variety of anthocyanins present in berries, as well as improved blood flow and oxygen delivery to the brain. 

All and All, Pick Up a Wild Blueberry Habit for Your Brain.

Given what we know about Wild Blueberries and the positive impact consumption can have on brain function, it makes good sense to start eating them on the regular. A Wild Blueberry “habit” is good for brains at any age!

What on Earth is an “Anthocyanin”?

If you’re an avid Wild Blueberry eater, chances are you’ve read or heard about how chock-full of antioxidants these tiny, potent berries are – but have you heard about their anthocyanins? 

Pronounced “an-tho-sigh-a-nins”, these plant compounds are abundant in Wild Blueberries and give them their pretty purple-blue hue. A growing body of research suggests anthocyanins are beneficial to humans. But, before we dive into that, let’s explore what an anthocyanin really is and how to incorporate more of them into your family’s daily eating regimen.

Breaking Down the What, Where, Why, and How of Anthocyanins – and Why They’re Good for Us 

What Anthocyanins Are

Anthocyanins, named for the Greek words for “flower” and “blue,” are part of the flavonoid group of plant compounds. Anthocyanins are antioxidants and are beneficial to the plants: they appear to protect them from the damage of ultraviolet light and other environmental stressors. Dietary antioxidants such as anthocyanins, have been found to have the ability to neutralize free radicals and help prevent cell damage. They are healthy for plants, and research indicates that including anthocyanin-rich foods in our diets is healthy for us, too. 

Where They’re Found

We get anthocyanins from a variety of foods, and the easiest way to locate them is by color. As pigments, they’re easy to spot—unlike most other plant compounds. When you see red, purple or blue-hued fruits and vegetables, you know they contain anthocyanins. Berries and their juices contain the most anthocyanins, and Wild Blueberries, in particular, contain a wide range of anthocyanins, and have 33% more total anthocyanins than regular blueberries*. In fact, a study that examined the anthocyanin content of 24 foods found that Wild Blueberries provide significantly more total anthocyanins than other commonly consumed berries in the US including cultivated blueberries. Some other foods that contain anthocyanins include red cabbage, purple potatoes, purple cauliflower, elderberries, black currants, purple carrots, eggplant, red onions, plums, and figs.

*USDA/Food Data Central legacy analysis of 1 cup frozen wild blueberries vs. 1 cup raw blueberries. https://fdc.nal.usda.gov/

Why They’re Good for Our Health

The role of anthocyanins in the human body is still an area of intense investigation, and we clearly don’t know everything there is to know about this large class of compounds. However, we do know that when we eat foods containing anthocyanins, they change form during the digestion process and are extensively modified by the body and also by microflora (bacteria) in the intestines. These modified compounds, generally referred to as metabolites, are plentiful and widely varied. Research indicates that anthocyanins exert their effects indirectly, via their metabolites. These effectsinclude reducing the risk of chronic diseases such as cardiovascular disease, cancer and diabetes. They’re also believed to help protect against inflammation in humans, considered to be a leading factor in brain aging, Alzheimer’s disease and other neurodegenerative diseases. There is a growing body of research that points to anthocyanins being helpful for mood improvement, focus, and memory for kids, teens, and adults. You can dive further into the anthocyanin, brain health, and general health research for wild blueberries by visiting our website.

How You Can Incorporate Anthocyanins into Your Daily Routine?

It’s easy–just add a healthy scoop of Wild Blueberries to your diet every day. Frozen wild blueberries are available in your local grocery store’s freezer aisle – just look for the word “wild” on the package. For recipe inspiration visit our recipe library (add link).  Here’s a favorite of ours that’s good for the whole family (even the kids)—Wild Blueberry Brain Boosting Morning Smoothie. Give it a try!

Need more recipe inspiration? Check out our website.

Why Frozen Wild Blueberries are Actually Fresher

When we see or hear the word “frozen” in front of different foods, we automatically think it’s not good for us or that those foods aren’t nutritious. In reality, many frozen foods – especially fruits and vegetables – may have more nutritious value than their fresh counterparts. For example, the wild blueberry.

This tiny, native American fruit grown in Maine is frozen within 24 hours of harvest. In fact, 99% of the wild blueberry crop is sold frozen. It’s as if you stepped in the wild blueberry fields and picked it for yourself with the taste and nutrition locked in. In honor of Frozen Food Month, we’re here to set the record straight and bust some of the myths.

The truth is that frozen actually is fresher. Here’s why.

The Benefits of Flash Freezing Wild Blueberries

Did you know that:

  • Flash freezing fruit locks in fresh taste, nutrition, and convenience?
  • Research shows frozen fruit is often nutritionally superior to its fresh counterpart
  • 40% of all food produced in the United States is not eaten before expiration. Frozen food can help reduce the food waste epidemic in the United States.
  • Frozen food generates 47% less food waste than ambient and chilled food in the home

What can we say, we love the facts! So, after you learn the benefits of flash freezing food, it’s important to also understand the journey wild blueberries (both frozen and fresh) make after being picked. 

Understanding the Journey of the Frozen Wild Blueberry from Harvest to Household

Frozen Wild Blueberries:

  • First hours: Picked at peak of ripeness
  • 24 hours: Washed and flash frozen to lock in key vitamins, minerals, and tasty goodness
  • Stored and delivered to the frozen foods aisle of your local grocery store, ready for you to bring home and enjoy!

Ordinary Fresh Blueberries are Picked Before They’re Ripe and Shipped All Over

Fresh Blueberries:

  • Day 1: Picked before they’re ripe
  • Day 2: Transported to packing house
  • Day 3-4: Packed for grocery store delivery
  • Day 5: Transported from packing house to distribution center
  • Day 6-7: Loaded on trucks to distribute
  • Day 8: Transported from distribution center to local and regional grocery store locations
  • Day 9-14: Arrival to grocery stores
  • Day 5-20: Arrival to your home

The more you know…right? If you want to learn more about why frozen really is fresher, check out the Wild Blueberries website for more information. Happy Frozen Foods Month! Celebrate by picking up some frozen wild blueberries from your local grocery store (just make sure it says *wild* on the package).

Does a healthy gut play any role in brain health?

In this, the second part of our Brain Health series, we take a look at the impact of the digestive system and fiber on brain health. (Read part one, Can What We Eat Help Our Brains as We Age?)

Meet your microbiome

All of us host a huge number of bacteria on and in our bodies and together they make up what is called our microbiome. Much of our microbiome is found in our digestive tract, commonly referred to as our gut microbiome. A healthy, diverse gut microbiome is increasingly being credited with a role in healthy aging—although the extent of its importance is not fully known yet.

The gut and the brain communicate with each other constantly, and it’s generally accepted that the gut microbiome influences cognition.  Animal research indicates that diet influences the gut microbiome, which in turn impacts inflammation in the brain associated with cognitive decline. And, while evidence that neurological disorders like Alzheimer’s and Parkinson’s diseases are influenced by the gut microbiota, much additional work must be done before we know how—and to what extent—gut bacteria may be impacting the development of neurological diseases in humans.

Feed your gut the good stuff

While there are a number of things you can do to enhance the health of your gut bacteria, including stress reduction and adequate sleep, diet is key. In general, a diet that is healthy for you is also healthy for your gut microbiome; here are some of the diet basics:

Wild Blueberry Ginger Kombucha Smoothie

A focus on fiber

I’ve written about fiber before (check out that blog post here), but here’s a quick review. Dietary fiber is the indigestible part of plants. All plants contain fiber, including fruits vegetables, legumes, and grains, as well as nuts and seeds. Fiber is generally categorized as either soluble or insoluble. Insoluble fiber is the kind associated with gastrointestinal health and laxation, while soluble fiber is the kind that’s linked with blood sugar control and blood cholesterol levels. Getting enough dietary fiber can reduce the risk of several chronic diseases including cardiovascular disease, type 2 diabetes, and some cancers. And, unlike functional fiber (which is added to foods by manufacturers), intrinsic dietary fiber comes with the added bonus of the nutrients in the foods where it’s found. In fact, according to the Academy of Nutrition and Dietetics, the fiber content of a diet is considered a good gauge of overall diet quality.

How much fiber do we need? The Institute of Medicine fiber recommendation for people aged 50 and younger is 25-38grams per day for women and men, respectively. For people over age 50, the recommended amount decreases to 21-30g/day. Most Americans don’t eat nearly enough fiber-filled foods. In fact, on average, we only get about half of the recommended daily amount of fiber we need. Increasing the fiber content of your diet can be achieved if you put effort into a couple of areas:

  • Eat 2 cups of fruit each day
  • Aim to get 2 ½ cups of vegetables each day
  • Swap out refined grains with whole grains
  • Add some beans, peas and lentils to your diet each week

Wild Blueberries are high in fiber

In order to be considered “high in” a nutrient, a food needs to provide more than 20% of the Daily Value of that nutrient. Unlike regular cultivated blueberries, Wild Blueberries meet the designation for “high in fiber” because they contain 6g of fiber, they provide 21% of the Daily Value. The key to their high fiber status is the fact that most of their fiber is found in the skin of the berry. Because the berries are so small, there are many more Wild Blueberries per cup than there are with regular, larger blueberries. So, more berries mean more berry skin and therefore, more fiber. No matter how you eat them—whether blended into a smoothie or sprinkled on your cereal or yogurt—you’re getting a good dose of fiber with every cup of Wild Blueberries you eat.