Research Consensus: Substantial evidence supports the benefits of blueberries and their extracts, especially concerning brain health.
Benefit Tips
Blueberry extract is derived from blueberries, which are rich in various health-promoting compounds, especially antioxidants such as anthocyanins.
- Consumption of blueberry juice improved memory function in older adults with early memory decline by 20% over a 12-week period in one study.
- Cognitive Function: Consuming blueberry extract may enhance memory and cognitive function. In one study, older adults consuming blueberry juice showed improvements of 20-26% in memory tests over 12 weeks compared to a placebo group.
- Antioxidant Properties: Blueberries are rich in antioxidants, especially anthocyanins. One study found that consuming a blueberry beverage increased antioxidant capacity in the blood by 8.5% within 1 hour.
- Heart Health: Blueberry intake is associated with improved blood vessel function and reduced blood pressure. In a study, participants consuming 50g of blueberries daily experienced a 5.1% reduction in systolic blood pressure over 8 weeks.
- Insulin Sensitivity: Blueberry extract might improve insulin sensitivity. In one research study, obese, insulin-resistant participants had a 22% improvement in insulin sensitivity after consuming a blueberry smoothie daily for six weeks.
- Eye Health: The antioxidants in blueberries can help reduce the risk of cataracts, glaucoma, and other eye diseases, though specific percentage improvements can be harder to pin down in generalized populations.
- Anti-inflammatory Effects: Chronic inflammation is believed to contribute to many diseases. Blueberries have been shown to have anti-inflammatory effects, with one study noting a 16% reduction in C-reactive protein (a marker of inflammation) after blueberry consumption.
- Muscle Recovery: There's evidence suggesting that blueberry supplementation can accelerate muscle recovery after strenuous exercise. In one study, athletes experienced 28% less muscle soreness when consuming a blueberry smoothie before and after exercise.
- Anti-Aging Properties: Due to their antioxidant properties, blueberries are often touted for their potential anti-aging benefits, though precise statistics in terms of aging metrics are challenging to quantify.
- Reduction in DNA Damage: Oxidative DNA damage is part of the reason we grow older and can contribute to the development of certain diseases like cancer. A study found that daily consumption of blueberries resulted in a 20% reduction in DNA oxidative damage.
Unlock the Anti-Aging Benefits of Blueberry extract for a Youthful Glow!
Blueberries are often referred to as a superfood due to their high concentration of beneficial compounds. One of the most potent forms of blueberry is blueberry extract, which is extracted from the fruit and processed to concentrate the beneficial compounds. Blueberry extract has been shown to have many health benefits, particularly in relation to anti-aging.
One of the key benefits of blueberry extract is its high antioxidant content. Antioxidants are compounds that protect cells from damage caused by free radicals, which are unstable molecules that can cause oxidative stress and contribute to the aging process. Blueberries contain high levels of anthocyanins, which are pigments that give the fruit its deep purple color. These anthocyanins are powerful antioxidants that can help to reduce DNA damage and protect against aging and cancer.1
Blueberry extract has also been shown to have anti-inflammatory properties.2 Inflammation is a natural process in the body that is important for fighting off infections and healing injuries. However, chronic inflammation is a key contributor to many chronic diseases, including heart disease, cancer, and Alzheimer's disease. Blueberry extract contains compounds that can help to reduce inflammation in the body, which may help to slow the aging process and protect against chronic diseases.2,3
Another benefit of blueberry extract is its potential to improve cognitive function.4 The brain is particularly susceptible to oxidative stress, and aging can lead to a decline in cognitive function. However, blueberry extract contains compounds that may help to protect the brain from damage and improve cognitive function. In particular, blueberry extract contains high levels of flavonoids, which are compounds that have been shown to improve memory and learning ability in animal studies.5,6
In humans, a systematic review and meta-analysis of clinical trials in human subjects examined the effects of blueberry supplementation on cognitive performance and mood parameters. The authors conducted a thorough search of several databases to identify relevant studies published up until April 2021. They included a total of 14 randomized trials in their quantitative analysis, and six of these were pooled for statistical analysis. The authors did find a significant effect of blueberry consumption on working memory. This suggests that blueberry supplementation may have a positive impact on certain aspects of cognitive performance.4
Blueberry extract has also been shown to have cardiovascular benefits.2 Heart disease is a major cause of death worldwide, and there is growing evidence that blueberry extract can help to protect against it. Blueberry extract contains compounds that can help to lower blood pressure, reduce inflammation, and improve cholesterol levels, all of which are important factors in maintaining cardiovascular health.
In addition to these health benefits, blueberry extract may also help to improve insulin sensitivity and regulate blood sugar levels. Insulin is a hormone that helps to regulate blood sugar levels, and insulin resistance is a key factor in the development of type 2 diabetes. Blueberry extract contains compounds that can help to improve insulin sensitivity and reduce the risk of developing diabetes.7
Overall, blueberry extract is a powerful tool for anti-aging and maintaining overall health. Its high antioxidant content can help to protect cells from damage and reduce the risk of chronic diseases such as cancer and heart disease. Blueberry extract also has potential cognitive benefits and can help to improve cardiovascular health and regulate blood sugar levels.
References:
- Wei, J.; Zhang, G.; Zhang, X.; Xu, D.; Gao, J.; Fan, J. Anthocyanins Delay Ageing-Related Degenerative Changes in the Liver. Plant Foods Hum. Nutr. 2017, 72, 425–431.
- Martini D, Marino M, Venturi S, Tucci M, Klimis-Zacas D, Riso P, Porrini M, Del Bo C. Blueberries and their bioactives in the modulation of oxidative stress, inflammation and cardio/vascular function markers: a systematic review of human intervention studies. The Journal of Nutritional Biochemistry. 2023 Jan 1;111:109154.
- Felgus-Lavefve L, Howard L, Adams SH, Baum JI. The effects of blueberry phytochemicals on cell models of inflammation and oxidative stress. Advances in Nutrition. 2022 Jul;13(4):1279-309.
- Soveid N, Barkhidarian B, Moradi S, Gholami F, Rasaei N, Himmerich H, Mirzaei K. The Potential Effect of Blueberry on Cognitive Health and Mood State Based on Human Intervention Studies: Systematic Review and Mini Meta-Analysis. CNS & Neurological Disorders-Drug Targets (Formerly Current Drug Targets-CNS & Neurological Disorders). 2023.
- Minocha T, Birla H, Obaid AA, Rai V, Sushma P, Shivamallu C, Moustafa M, Al-Shehri M, Al-Emam A, Tikhonova MA, Yadav SK. Flavonoids as Promising Neuroprotectants and Their Therapeutic Potential against Alzheimer’s Disease. Oxidative Medicine and Cellular Longevity. 2022 Aug 28;2022.
- Ramezani M, Meymand AZ, Khodagholi F, Kamsorkh HM, Asadi E, Noori M, Rahimian K, Shahrbabaki AS, Talebi A, Parsaiyan H, Shiravand S. A role for flavonoids in the prevention and/or treatment of cognitive dysfunction, learning, and memory deficits: a review of preclinical and clinical studies. Nutritional Neuroscience. 2023 Feb 1;26(2):156-72.
- Stull, A.J.; Cash, K.C.; Johnson, W.D.; Champagne, C.M.; Cefalu, W.T. Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. J. Nutr. 2010, 140, 1764–1768
