Mixed
Regular consumption of blueberries or anthocyanins is associated with a reduced risk of cardiovascular disease, type 2 diabetes, and cognitive decline, and supports weight maintenance.
Include blueberries in your diet regularly. Observational data suggests that eating about one-third cup daily is associated with significant health benefits, including lower risks of heart disease and diabetes. You do not need to consume large quantities to see benefits; moderate, consistent intake is key.
Epidemiological studies associate regular, moderate intake of blueberries and/or anthocyanins with reduced risk of cardiovascular disease, death, and type 2 diabetes, and with improved weight maintenance and neuroprotection.
Why this rating
Supported by multiple meta-analyses, large cohort studies, and clinical trials, though the paper notes a need for more human clinical evidence.
Source
Recent Research on the Health Benefits of Blueberries and Their Anthocyanins
Wilhelmina Kalt et al. · Advances in Nutrition · 2019
DOI 10.1093/advances/nmz065
More from this paper
- Blueberry consumption improves cardiovascular biomarkers, including blood pressure, arterial stiffness, and lipid profiles, particularly in individuals with hypertension or metabolic syndrome.Good
- Blueberry consumption improves cognitive function and slows cognitive decline in older adults, particularly those with mild cognitive impairment.Moderate
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