Blueberries have been turning heads lately, as consumer awareness of the superfood’s robust repertoire of health benefits continues to grow – and the ones with a wild side are especially promising.
According to the Wild Blueberry Commission of Maine, wild blueberries have twice the antioxidants of ordinary blueberries and are jam-packed with anthocyanins, which give the berries their deep purplish hue and also have anti-inflammatory properties.
“Antioxidants protect cells from oxidative stress, reduce inflammation, and combat aging and chronic diseases,” said Brianne Marie Okuszka, a registered dietitian at Prostate Cancer Nutrition and Mind Memory Nutrition.
“The benefits of blueberries are especially important considering the issue of increased snacking of ultra-processed foods, which can cause oxidative stress and inflammation,” added William Grand, CEO and co-founder of NutriFusion.
“When the balance between free radicals and antioxidants is off kilter, serious health issues may arise, including neurological diseases, cardiovascular disease, various cancers, and rheumatoid arthritis. Foods like blueberries help reduce oxidative stress and inflammation, balance free radicals, and help stave off health problems,” Grand told FI.
Let’s explore a couple more of their lesser-known perks.
Oral Health
Did you know that blueberries are good for your teeth? Your dentist probably does.
“Blueberry polyphenols have been found to inhibit bacteria associated with gum disease (periodontal disease),” said Dr. Sandip Sachar, a dentist at Sachar Dental.
Sachar also mentioned that, in one study, blueberry polyphenols were found to inhibit the formation of bacteria-filled biofilm on teeth by almost 90%, and the extracts also reduced the secretion of inflammatory compounds, which suggests they could potentially help in the treatment of periodontal diseases as well.
“Some studies also suggest that blueberry extracts can inhibit the growth of Streptococcus mutans, a primary bacteria responsible for tooth decay,” Sachar told FI.
“In one study, high-quality extracts of blueberry and cranberry were tested on S. mutans biofilms. Both extracts produced significant reductions in metabolic activity and acidogenicity.”
And it gets even better.
“Preclinical studies on lab and animal models suggest that the consumption of blueberries may also offer protective effects against oral cancer. The antioxidants in blueberries can neutralize free radicals, potentially reducing the risk of cancerous developments in the oral cavity,” added Sachar.
However, Sachar also noted that blueberries have a slightly acidic pH, which may contribute to enamel erosion over time if not followed by water or rinsing.
She offered the following advice:
“Rinse your mouth with water right after eating blueberries to neutralize acids and wash away pigments/sugars and then brush your teeth after 30 minutes.”
Cognitive Function
In addition to oral health, blueberries also support brain health. Several animal and human studies have demonstrated that a diet rich in blueberries has positive neurocognitive effects, including the potential to help older adults who are at risk for age-related memory decline.
“Blueberries are one of my favorite function foods to recommend folks incorporate into their diets – especially for my patients over the age of 50,” said Reema Kanda, a clinical dietitian for Hoag Orthopedic Institute.
“Absolutely packed with antioxidants and fiber, they do the body and your immune system good. For those over 50, they can also support brain health and immune function. Anyone dealing with inflammation, bone loss, and a slower metabolism would benefit from getting some blueberries in their diet,” Kanda told FI.
The Food Institute Podcast
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Data is becoming more and more important to the food-away-from home sector, but the quality of both the data and the people who handle it remain key to success. Tibersoft’s Suzanne Cwik joined The Food Institute Podcast to discuss how speed, precision, and efficiency should be the cornerstones of a data management plan.
