Introduction

Overview of blueberries as a potential anti-ageing food

Nutrition plays a key role in the ageing process. Several vitamins and foods contain anti-ageing substances that can slow down ageing.¹ There is strong evidence to suggest that a diet rich in fruit and vegetables can slow down and ward off age-related diseases and physical ageing.² Blueberries are often described as a food with anti-ageing benefits, including: 

1. Prevention of neurodegenerative diseases.² These are diseases like dementia that cause the loss of function and death of neurons over time. Neurons are the fundamental units of the brain and nervous system 
2. Blueberries are also linked to slowing down the physical effects of ageing by preventing age spots and wrinkles³
3. Prevention of cardiovascular disease.² This refers to the disease of the heart or blood vessels and is most common in people over 50 
4. Anti-inflammatory properties⁴- the ageing of our organs increases the level of inflammation in our body. This can make repair in response to damage more difficult, leading to disease. Therefore, eating foods with anti-inflammatory properties can prevent age-related diseases⁵

This article will describe the anti-ageing benefits of blueberries in more detail and explain the mechanisms and evidence for blueberries' anti-ageing properties. This article will also help you understand how to incorporate blueberries into a balanced diet. 

Nutritional profile of blueberries

Blueberries are a very healthy food even labelled as a superfood by some food scientists. A 100g serving provides about 65 calories and 15g of carbohydrates.

High antioxidant content

Blueberries are full of antioxidants.⁶ Antioxidants provide defence against harmful chemicals in our bodies, known as free radicals. Free radicals are formed in the body as a result of:⁷ 

• Conversion of food into energy 
• Exposure to sunlight
• Exposure to cigarette smoke 
• Exposure to air pollution 
• Exercising

Very high levels of free radicals are harmful to cells and genetic material.⁷ Despite this, the body has adapted to elevated levels of free radicals by using antioxidants as a defence mechanism. Antioxidants form barriers around cells to protect them from free radical damage.⁴

Antioxidants can be found in certain foods. Blueberries contain more antioxidants than over 40 other fruits and vegetables.⁶ It is estimated that a cup of blueberries grown for food consumption has 9019 antioxidants, with 8-11,000 units of antioxidants being the daily recommended intake. 

Vitamins and minerals

Blueberries are also nutrient-dense, providing a variety of vitamins and minerals.¹⁰ One cup of blueberries (around a handful) provides the following:

• 36 % Vitamin K: This vitamin helps with bone building and helps to make a range of proteins that are required for blood clotting, an essential process that reduces bleeding in injury⁸
• 24% Vitamin C: This helps keep cells healthy and protects them from environmental stress. It is important for wound healing and maintaining healthy bones⁹
• 14% Dietary Fibre 
• 25% Magnesium: This turns food into energy and keeps hormone-producing glands healthy¹⁰

Mechanisms of blueberries' anti-ageing benefits

The nutritional properties of blueberries provide anti-ageing benefits. Several mechanisms include: 

Antioxidants and the reduction of oxidative stress 

Oxidative stress is a key factor in the development of chronic diseases such as cancer, cardiovascular and neurodegenerative. Oxidative stress is defined as an imbalance between the accumulation of reactive oxygen species (ROS) in cells and the body's ability to defend against them.¹¹ ROS are a subset of free radicals, and when controlled, they are used for cell signalling. However, the uncontrolled accumulation of ROS can harm cells, fats, genetic material, and proteins.¹¹

ROS are by-products of normal cell activity, such as metabolism. Environmental factors such as air pollution, bacterial infection, and smoking can cause excessive accumulation. The body uses antioxidants to prevent excessive accumulation of ROS to keep cells healthy.¹¹ As mentioned, blueberries' nutritional profile provides antioxidants.⁴ The blue pigment anthocyanin contains antioxidants. Anthocyanin fights ROS free radicals limiting oxidative stress.¹²

Anti-inflammatory effects

Blueberries also have anti-inflammatory benefits.¹² Cells experience damage as a result of oxidative stress, which then triggers an inflammatory response. Elevated levels of inflammation in the body are associated with many age-related diseases. As described before, the antioxidant properties of blueberries help to reduce oxidative stress levels in the body, resulting in reduced damage to cells.

Therefore, preventing inflammatory responses from occurring in the first place. Blueberries also have chemicals that help regulate and boost the immune system.¹² This regulation helps to reduce chronic inflammation, referring to the slow, long-term inflammation that can last from several months to years.

Prevention of age-related diseases

The brain is vulnerable to oxidative stress and inflammation. As people age, protection and repair against these factors weaken. Neuronal ageing is therefore associated with vulnerability to diseases that impair brain function, such as dementia. 

Reducing the levels of inflammation and oxidative stress in the body can help to improve neuronal function. Blueberries contain chemicals that are potent providers of anti-inflammatory and antioxidant activity.

Because of this, they have benefits for neuronal ageing by protecting neurons from inflammatory and oxidative stress-related damage. These chemicals can also be linked to having a direct effect on neuronal function by enhancing neuronal communication.¹⁴

Specific anti-ageing benefits of blueberries

Age-related disease prevention

As described, blueberries protect against oxidative stress and inflammation. These factors are associated with several age-related diseases. Blueberries are therefore linked to the prevention of several diseases, such as:²

• Cardiovascular disease
• Neurodegenerative disease 
• Diabetes 
• Cancer 

Skin health 

Skin is exposed to environmental stress every day via air pollution and UV light from the sun. Environmental stress can lead to an excessive accumulation of reactive oxidative species in the skin, and leading to oxidative stress. The damage caused by oxidative stress to skin cells can lead to premature skin ageing. Therefore, the antioxidant content of blueberries provides protection against skin damage and premature ageing.³

Research and scientific evidence

There is a growing collection of evidence that proves the anti-ageing benefits of blueberries. Epidemiological studies (those that research into the incidence and distribution of disease) link regular blueberry intake with anti-ageing benefits. Several cohort and observational studies have linked the blue antioxidant, anti-inflammatory pigment in blueberries (anthocyanin) with: 

• Reduced risk of type 2 diabetes. Blueberries have been shown to reduce type 2 diabetes risk by 26%¹⁵
• Reduced risk of cardiovascular disease. In 3 separate cohort studies, increased intake of anthocyanin was associated with a 25% reduced risk of coronary artery disease¹⁶
• Brain function protection. In studies with over 150,000 participants, people with the highest anthocyanin intake were seen to have a lower risk of Parkinson’s disease¹⁷
• Better weight maintenance. Anthocyanin had the strongest association with less weight gain compared to other flavonoids (the group of chemicals anthocyanin belongs to)¹⁸

Incorporating blueberries into your diet

Given the anti-ageing benefits blueberries provide, it is very good to incorporate them into your diet. They can be:

• Blended into smoothies or juices 
• Added to cereal or yoghurt at breakfast 
• Sprinkled on a salad 
• Eaten on their own as a snack

Moderation in consumption

4 heaped teaspoons (2 handfuls) of blueberries will make up one of your 5 a day.¹⁹

Precautions and considerations

Consuming blueberries in normal amounts is generally safe for most people, but there are some special precautions to consider, these include:²⁰

• Eating blueberries and having diabetes: Eating blueberries may lower blood sugar. It is important to monitor blood sugar levels and be vigilant for signs of hypoglycemia (low blood sugar) when eating blueberries
• Before surgery, it is recommended to avoid blueberry extract as it could interfere with blood sugar levels during or after surgery

Allergies and sensitivities

Blueberry allergies can occur, but risks are lower compared to other foods. People with existing food allergies tend to be more sensitive to developing a blueberry allergy. Symptoms may occur immediately or a few hours after consumption and include:

• Itching, swelling or tingling of the lips, mouth or throat
• Nausea 
• Diarrhoea²¹

Skin prick and blood tests can diagnose a blueberry allergy and assess its severity.

Interaction with medications

Some medications for diabetes interact with blueberries. Take care with this combination and speak to your doctor.²¹ 

FAQs

When is the best time of year to buy blueberries?

Blueberries are a summer fruit in the season between June and September.²²

Does baking blueberries reduce their nutritional value?

Yes, cooked blueberries lose a lot of their nutritional value.²³

Summary 

Overall, it is the antioxidant and anti-inflammatory benefits that blueberries add to your diet that give them anti-ageing benefits. As part of a balanced diet, blueberries can help prevent age-related damage from oxidative stress and inflammation. This in turn helps to prevent the risk of several diseases, such as cardiovascular, dementia as well as reducing skin ageing.

Health and nutrition professionals widely agree that regular consumption of blueberries can have a beneficial impact on a person’s health. Blueberries are easy to add into a balanced diet, they can be enjoyed in a variety of ways including with cereal, on a salad or blended in a smoothie.