der had significantly lowered their systolic (5.1%) and diastolic (6.3%) blood pressure. Those on the placebo had no change. In addition, the blueberry powder reduced arterial stiffness
on average by 6.5%. No change was seen in the placebo group. Arterial stiffness is a symptom of atherosclerosis and predicts cardiovascular risk.
It indicates that the heart has to work
harder to circulate blood to the peripheral blood vessels. The researchers attributed the beneficial effects to an amaz- ing 68.5% increase in blood levels of nitric oxide in the women who took the blueberry powder. Nitric oxide is known to widen blood vessels to increase blood flow and lower blood pressure. Those on the placebo had no changes in nitric oxide levels.
3. Wild Blueberries Boost Vascular Health A study from Florida State University found that a daily serv-
ing of blueberries could be key to fighting cardiovascular disease in women. And in another study, researchers from England and Ger-
many proved that less than a cup of wild blueberries can have an almost immediate and long lasting effect on how well your vascular system is circulating blood. The more easily blood flows through your arteries and veins, the less your heart has to work. They conducted two randomized, controlled, double-blind
crossover studies in 21 healthy men between 18 and 40 years old. In the first study, some of the men drank varying amounts of blueberry polyphenols, ranging from the equivalent of 240 grams (3/4 cup) to 560 grams (1.25 cups) of wild blueberries. Others were given a drink with the same macro and micronutri- ents but no blueberry polyphenols. The researchers then measured changes in the men's "flow-
mediated dilation." FMD is the gold-standard to measure endo- thelial function. The endothelium is the lining of the blood vessels. FMD is considered a good predictor of cardiovascular disease risk. They found that as blueberry polyphenols were broken down
by enzymes into various metabolites, endothelial function in the men improved. The benefits lasted at least 6 hours. A second study showed that FMD improved in a dose-de- pendent manner up to the equivalent of about 240 grams of wild blueberries. Then the effects plateaued. In other words, the men didn't get any additional benefit in endothelial function by eating any more than the equivalent of three-quarters of a cup of wild blueberries.
4. Prevent Cancer With Blueberries A study in the journal Nutrition Research found that daily
blueberries increase natural killer (NK) cells. NK cells are white blood cells that play a critical role in the immune system's defense against foreign invaders like viruses and tumors. They scan the body for abnormal cells and destroy them before they can de- velop into actual cancers. The researchers divided 25 sedentary men and post-meno-
pausal women in two groups. Every day one group received a placebo while the other was given 38 grams of blueberry powder. The powder was equivalent to 250 grams of fresh fruit. After six weeks the blueberry group saw significant increas-
es in NK cells. The results were consistent with earlier research by the same team finding that blueberries improve NK cell counts, oxidative stress, and inflammation in trained athletes. Other research shows that blueberries are rich in antioxidants
that help prevent cancer. Antioxidants work by neutralizing free radicals, atoms that contain an odd number of electrons and are highly unstable. Free radicals can cause the type of cellular damage that is a big factor in cancer development. Blueberries are also rich in anthocyanins. These compounds
give blueberries their beautiful color. They also help explain why blueberries may help prevent the free-radical damage associated with cancer.
5. Berries Protect Lungs Anthocyanins in blueberries also protect your lungs as you
get older. A study in the American Journal of Clinical Nutrition followed 839 participants from the VA (Veterans Affairs) Norma- tive Aging Study. Over 16 years it found that men who ate two or more servings of blueberries a week had up to 37.9 percent less decline in their lung function compared to those who ate no or very little blueberries.
6. Berries Improve Insulin Sensitivity A double-blinded, randomized, and placebo-controlled
clinical study in The Journal of Nutrition found that bioactive compounds found in blueberries improve insulin sensitivity. Twice a week researchers had 32 obese, non-diabetic, insu- lin-resistant patients drink smoothies with or without 22.5 grams of blueberry bioactives. After six weeks the blueberry group improved their insulin sensitivity by a factor of four over the placebo group. In another randomized controlled study from Oklahoma
State University 48 people consumed either a freeze-dried blue- berry beverage or a placebo drink once a day. The freeze-dried drink was equivalent to about 350 grams (3.5 cups) of fresh blueberries. After eight weeks researchers found that the blueber-
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