When it comes to antioxidant-rich “superfruits,” none is as widely discussed or studied as the wildly popular blueberries. These sweet, nutritious and richly colored berries are native to North America and come in wild or cultivated varieties. Vaccinium angustifolium, more commonly known as wild blueberries, is the most abundant variety found in blueberry fields in Maine, where 10 percent of all blueberries in North America is produced. V. angustifolium is sometimes referred to as low, sweet blueberry and can be easily distinguished from cultivated varieties by its smaller size. It contains more antioxidants than highbush blueberries and has a waxy coating that gives it a light, powder blue color.

Because of their high antioxidant content, wild blueberries are linked to various health benefits. Research credits these superfruits with amazing properties, such as the ability to lower blood pressure, fight cancer and aging, and even reduce the risk of diabetes. In a recent study, American and Canadian researchers found that people at risk of Type 2 diabetes receive considerable benefits by drinking wild blueberry juice. These benefits, the researchers noted, may just be enough to boost their cardiovascular health and decrease their likelihood of developing diabetes.

The researchers reported their findings in an article published in the journal BMC Nutrition.

The benefits of short-term consumption of wild blueberries

For their study, the researchers wanted to confirm whether drinking 100 percent wild blueberry juice can improve cardiometabolic markers linked to Type 2 diabetes. Some of these biomarkers include blood pressure, blood lipids, serum nitrate and nitrite levels, and insulin and plasma glucose levels.

The researchers noted that the abundance in antioxidant polyphenols of wild blueberries enables them to improve some of these biomarkers — a feat that’s also been reported by previous studies. However, scientists haven’t fully evaluated the benefits offered by wild blueberries to adults with Type 2 diabetes.

The researchers recruited 19 women aged 39 to 64 years for their single-blind, placebo-controlled trial. All the participants were confirmed to be at risk for Type 2 diabetes. The researchers asked them to consume either a placebo drink or 240 mL of wild blueberry juice as part of their free-living diet for seven days.

After the intervention, the researchers collected blood samples to determine relevant biomarkers, such as fasting plasma glucose, fasting serum insulin, surrogate markers of insulin sensitivity, triglycerides, inflammation, oxidative stress and nitric oxide. They also measured the participants’ endothelial function and blood pressure.

The researchers found that those who consumed wild blueberry juice daily for a week had lower blood pressure measurements than those who received the placebo drink. The former’s serum nitrate and nitrite levels also increased, suggesting improved nitric oxide production. Nitric oxide is a natural vasodilator that can relax blood vessels; an increase in its activity — in this case, thanks to wild blueberries — is the cause of the observed blood pressure improvements.

While wild blueberry juice did not significantly alter the other biomarkers, the researchers noted that the short-term consumption of the drink was enough to promote cardioprotective effects in at-risk adults. Their findings suggest that eating polyphenol-rich wild blueberries, whether as a snack or as a drink, greatly benefits people at risk of diabetes, as these superfoods can naturally and effectively boost cardiovascular health and function.

Other benefits you can get from eating wild blueberries

Wild blueberries are packed with important nutrients. Snacking on a cup of these delicious fruits is enough to provide you with 21 percent of the daily value (DV) for fiber and 170 percent of the DV for manganese. These are twice and eight times the amount of fiber and manganese you can get from regular blueberries, respectively.

A 100 g serving of wild blueberries also provides 0.7 g of protein, 58 mg of omega-3 fatty acids, 88 mg of omega-6 fatty acids and 16 percent of the recommended dietary intake (RDI) for vitamin C. Wild blueberries are low in fat and calories and contain no added sugar, sodium or refined starches, making them a nutritious addition to any type diet, even those designed to induce weight loss.

But what wild blueberries are most famous for is their high antioxidant content. These berries are especially rich in flavonoids called anthocyanins, which also happen to be the plant pigments responsible for their deep-blue color. Anthocyanins are powerful antioxidants that can neutralize the destructive effects of free radicals. Without antioxidants, free radicals can easily damage healthy cells and cause oxidative stress — an event linked to serious conditions like heart disease, diabetes, cancer and premature aging.

Here are some other health benefits linked to eating wild blueberries:

• Protects against aging
• Helps prevent cancer
• Reduces oxidation of bad LDL cholesterol
• Lowers the risk of heart disease
• Helps preserve brain function and memory
• Improves insulin sensitivity and glucose metabolism
• Helps fight urinary infections
• Helps reduce muscle damage after strenuous exercise

Organic wild blueberries are versatile and can be consumed on their own or added to healthy recipes. You can also use them to boost the nutritional value and flavor of your favorite smoothies. Incorporate these nutritious berries into your daily diet to experience all the health benefits they have the offer.

Sources:

Extension.UMaine.edu

Healthline.com

BMCNutr.BiomedCentral.com

WildBlueberries.com 1

WildBlueberries.com 2

NutritionAdvance.com