research Archives - Wild Blueberries

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

“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

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.

Anthocyanin: Wild Blueberries’ Mighty Antioxidant Star

Wild Blueberries are powerful with high levels of manganese, vitamin K, and fiber. Wild Blueberries also have one of the highest levels of antioxidants including anthocyanin. The word anthocyanin comes from the words anthos (flower) and kuanos (blue) and it gives fruits like Wild Blueberries, blackberries, eggplants, and cabbage the beautiful blue-purple hues that they hold. Besides the attractive aesthetics, anthocyanin is a powerful antioxidant that has proven health benefits.

What are anthocyanins?
Often found in roots, stems, and especially the plant leaves, anthocyanins are found in two forms. When a sugar is attached to the molecule, it is call anthocyanin however without the sugar molecule, it is called anthocyanidin⁵. There are three large classifications of anthocyanins that are grouped by their health benefits and how the antioxidant is metabolized and absorbed. In a study by Dr. Jim Fang at the University of Saskatchewan, he largely classified anthocyanins into one of three categories: pelagonidin, cyaniding/peonidin, or multiple anthocyanins group. In general, anthocyanin has been known to protect the plant from stressors like UV light, cold temperatures, and drought⁶. It is no wonder that antioxidants like anthocyanins are so powerful.

What do antioxidants do?
Antioxidants simply play a game of cops and robbers where the antioxidants are cops and the free radicals are robbers. Every day, the presence of cops (antioxidants) can keep the robbers (radicals) at bay to ensure peace in the city (your body). The more antioxidants you consume, the more protection your body will have from the free radicals that can cause the daily havoc to our bodies. In fact, there are multiple systematic research studies that associate high levels of anthocyanin consumption to lower incidences (new cases) of cardiovascular disease, diabetes mellitus, and cancer. However, more research is needed to determine the recommended daily dose for anthocyanins.

And while consumers are increasingly aware of antioxidants like anthocyanins, the Produce for Better Health Foundation revealed in 2012 that only 3% of fruits and vegetables consumed were purple or blue⁵. Being familiar with some foods that are high in antioxidants can help us get the most nutritional bang with every bite. Antioxidant level in foods is measured by an Oxygen Radical Absorption Capacity (ORAC) test. Elderberries lead the way, followed by Wild Blueberries, high bush blueberries, red cabbage, and purple carrots, which round out the top five anthocyanin-rich foods⁵.

What does research say about anthocyanins?

Cognitive Function. Whether you are age 5 or 95, research has shown that anthocyanins can improve cognitive function like memory and day-to-day mental functions. In a study conducted in the UK, Professor Claire Williams and her research team found children performed cognitive tasks better after consuming a Wild Blueberry drink than when they did not¹. Similar findings have been presented to show the positive effects of anthocyanin consumption on the working memory of older adults³. Researchers suggest that anthocyanins have the potential to decrease inflammation therefore improving blood flow and increasing communication between cells in the brain⁷. Anthocyanin-rich foods categorized in the cyanidin and peonidin groups have a greater effect on decreasing inflammation.

Natural anti-inflammatory. Inflammation is a silent killer. Low-grade inflammation is one of the primary mechanisms that attribute to many chronic diseases like obesity and hypertension. While the inflammatory mechanism is complex and involves various components on the cellular level, research has shown that foods like berries, especially bilberries and Wild Blueberries, have anti-inflammatory effects. Inflammation is often exacerbated by diets that are high in fat. A study in Finland examined the effect of anti-inflammatory foods like bilberries and Wild Blueberries in rats while consuming a high fat diet². The results showed that a high-fat diet combined with whole berries had a lower inflammatory response compared to rats consuming only a high-fat diet. In addition to anti-inflammatory effects, anthocyanin-rich foods have shown to increase insulin sensitivity.

Anti-diabetic. In a study examining the three different groups of anthocyanins the results showed that blueberries are able to induce insulin secretion⁴. Type 2 diabetics often experience insulin insensitivity and a lower level of insulin is secreted with the consumption of glucose compared to non-diabetics. Consuming Wild Blueberries and red cabbage can be a part of the dietary recommendations to prevent and to manage diabetes, if not heart disease.

Happy Heart. In the United States, 90% of women possess at least one risk factor for heart disease. As one of the leading causes of death in women, it is beneficial for us to integrate preventive measures to curb the problem. In the Nurse’s Health Study I and II as well as the Women’s Health Study, researchers found that those who consumed the most anthocyanin-rich foods can reduce their risk for developing hypertension, coronary heart disease, and cardiovascular disease by 8% to 12%³. Examining the research subject’s intake, researchers found that these individuals consume anthocyanins mainly from blueberries and strawberries. The findings suggest that anthocyanins can decrease the stiffness of the arteries and therefore lower blood pressure and reduce the damage to blood vessels and heart, ultimately reducing the risk of heart disease.

There are many benefits to consuming a diet high in antioxidants. Instead of focusing on diets that are only anti-inflammatory, anti-aging, or anti-diabetic, we recommend increasing a diet high in anthocyanins. Not only will it add a beautiful color to your plate and turn your tongue to a pretty purple-blue color, it will provide a range of health benefits to help manage and prevent conditions and diseases like cognitive decline, inflammation, diabetes, and heart disease.

Resources

http://www.telegraph.co.uk/food-and-drink/news/blueberry-juice-boosts-brainpower/
Mykkänen, O. T., Huotari, A., Herzig, K. H., Dunlop, T. W., Mykkänen, H., & Kirjavainen, P. V. (2014). Wild blueberries (Vaccinium myrtillus) alleviate inflammation and hypertension associated with developing obesity in mice fed with a high-fat diet.PloS one, 9(12), e114790.
Norberto, S., Silva, S., Meireles, M., Faria, A., Pintado, M., & Calhau, C. (2013). Blueberry anthocyanins in health promotion: A metabolic overview.Journal of Functional Foods, 5(4), 1518-1528.
Fang, J. (2015). Classification of fruits based on anthocyanin types and relevance to their health effects.Nutrition, 31(11), 1301-1306.
http://www.todaysdietitian.com/newarchives/030314p20.shtml
http://www.todaysdietitian.com/newarchives/0716p18.shtml
Thompson K, Pederick W, Santhakumar AB. Anthocyanins in obesity-associated thrombogenesis: a review of the potential mechanism of action. Food Funct. 2016;7(5):2169-2178.

What’s all the Buzz about Polyphenols?

We’ve all heard about the value of an antioxidant rich diet, right? Now, scientists are starting to uncover the miracle of polyphenols, a certain class of antioxidants that are getting intense scrutiny and a lot of praise. So what, exactly, are polyphenols?

Polyphenols are natural chemical compounds that protect plants from the insults of nature, among other helpful functions. These same compounds are also helpful to humans. Polyphenols are known for helping protect against the effects of aging and oxidative stress. Their powerful antioxidant activity can help neutralize free radicals, reduce inflammation, and may slow the growth of tumors.

Are you getting enough of these beneficial compounds? Well, let’s put it this way: if you are eating plenty of dark and colorful foods – such as Wild Blueberries, Blackberries, Dark Chocolate, Kale, Spinach, Red Wine, Coffee, Nuts and Green Tea – which are loaded with these compounds—you’re on the right track. If you’re not getting enough polyphenols, you might want to take a look at how to increase your intake.

So how do you get more polyphenols?

You just have to know where to look! Thanks to Cornell University scientist Rui Hai Liu, who measured the phenolic content of 53 common fruits and veggies, it’s pretty easy to see which foods will help bump up your intake.

Remarkably, among the 26 fruits and 27 vegetables most commonly consumed in the United States, Wild Blueberries ranked #1 (beating out blackberries, pomegranates and cultivated blueberries) for the highest total phenolic content per serving. If you know anything about Wild Blueberries, then you won’t be surprised they ranked first.

Unlike cultivated berries, which are planted and grown around the world, Wild Blues thrive in the most inhospitable of climates and supercharge their polyphenolic capacity while literally clinging to the rocky barrens of eastern Maine and Canada. And they have been doing just that for over 10,000 years.

As one scientist who works closely with Wild Blueberries likes to say, Wild Blueberries are “stressed for success.” In other words, the “stress” they endure in nature triggers them to devote their natural resources to accumulating protective phytochemicals for their benefit and ultimately ours too!

Finally, new research from the Institute of Food Research recently revealed more about the fascinating mechanism by which polyphenols protect us. Their study is getting noticed and reveals how compounds in certain fruits and vegetables that are high in polyphenols can help us fight against disease.

Bottom line: keep eating your fruits and vegetables daily, and refer to Dr. Liu’s chart for the most effective sources of polyphenols. And if you want to read more, check out The Cornell University research here.

Phenolic Content Chart — Journal of Food Science – Dietary Bioactive Compounds and Their Health Implications. *Spinach had the highest total phenolic content of the 27 common vegetables tested (Kale was not tested).

Wild Blueberries Making a Name for Themselves in China

When it comes to Wild Blueberry Research, one of the leading experts in Maine is Dr. Vivian Chi-Hua Wu. Dr. Wu is Professor of Food Science and Human Nutrition at the University of Maine, where she directs the Pathogenic Microbiology Laboratory for research in microbiology, food safety and functional food.

Dr. Wu has conducted dozens of studies ranging from the antimicrobial properties of cranberries and Wild Blueberries, to Maine berries as natural preservatives, to how wild blueberries maintain gut health, and most recently, the antiviral properties of Wild Blueberries. Dr. Wu grew up in Taiwan, and one of her passions in life is introducing the people of China to the health benefits of the Wild Blueberry.

We spent a few days in Bar Harbor, Maine, getting to know Dr. Wu and her family and hearing about her fascinating research.

When did you first learn about Wild Blueberries?

I knew about blueberries in general when I was growing up in Taiwan, but I truly came to understand the differences between cultivated and Wild Blueberries in 2003, when I started my research in Maine.

Do you think Wild Blueberries have superior qualities as a food?

Yes, of course! Wild Blueberries have amazing health properties, which make them a rare and special fruit. They are one of the superfruits – with natural phytochemicals such as anthocyanin – and they have higher antioxidant capacity per serving compared to many other fruits. All of these benefits can help you maintain a healthy lifestyle. This is important for everyone.

Do you think there is growing interest in China and around the world in Wild Blueberries?

Yes, very much. The Chinese people are really coming to know blueberries, and for me there is great value in teaching them to recognize the difference between the wild and the cultivated berry. This includes the health benefits and application, but also the wild heritage and the fact that they have been growing in this region of the world for more than 10,000 years.

Why do you think Wild Blueberries are becoming more popular in China?

Since 2009, I have been working with the Wild Blueberry Association of North America to conduct promotional tours in China where we introduce Chinese chefs and food service buyers to the attributes of Wild Blueberries. People in China are now starting to understand the superior health benefits that Wild Blueberries can offer. As healthy foods become more and more important to the Chinese and to people around the world, Wild Blueberries are definitely going to engage people’s interest.

What’s driving the interest in healthy foods in China ?

When a society changes from poor to rich, then food is no longer just for satisfying hunger. This phenomenon is happening in China. The Chinese care more and more about eating to maintain health.

You have been studying the effects Wild Blueberries can have in fighting viruses like Norovirus? What can you share about your research?

We have found that the wild lowbush blueberry (Vaccinium angustifolium) has antiviral properties. There is evidence that the phytochemicals in Wild Blueberries can even work against Norovirus. The results are very promising and we hope to share them in a publication very soon.

We enjoyed meeting your 3-year-old son in Bar Harbor. Does he like Wild Blueberries?

Wild Blueberries are my son’s favorite fruit among all others. If he has a choice, he would go with food products containing wild blueberries. I use very simple ways to serve Wild Blueberries to my son. I add frozen Wild Blueberries into whole milk and let him eat them every morning for breakfast. I also mix frozen Wild Blueberries with plain yogurt or oatmeal. He loves them!