Blueberries may offer a protective boost for brain and heart health as individuals age, according to nutrition experts. Walter Willett, a Harvard nutrition researcher with extensive work on diet and chronic disease, stated that he consumes blueberries nearly every day, typically adding them to his oatmeal with Greek yogurt and nuts.
"In study after study, berries appear to be protective against neurodegenerative diseases like Alzheimer's and Parkinson's disease," Willett told The Washington Post. "It's an area where we need more research, but berries do seem to stand out, especially blueberries."
The fruit is frequently studied alongside apples, bananas, and citrus fruits, with research often examining blueberries' effects on blood vessels and cognition.
Dr. Nadim Geloo, a medical director at Abbott's structural heart division, noted that a six-month study involving 115 adults with metabolic syndrome found improvements in blood-vessel function and arterial stiffness among participants who consumed the equivalent of about a cup of blueberries daily. However, Geloo also pointed out that many studies are small, short-term, sometimes use freeze-dried powder instead of whole fruit, and measure markers like blood vessel function rather than actual cardiovascular events like heart attacks or strokes. He also mentioned that some studies are funded by the blueberry industry.
Research has also indicated modest improvements in memory and other cognitive measures in older adults, according to Dr. Michael Aziz, an internist at Lenox Hill Hospital in New York City. However, he emphasized that studies have not shown blueberries can prevent Alzheimer's disease.
Rhonda Patrick, a biomedical researcher, discussed blueberries' benefits for heart and brain health on her podcast, calling them "one of the better-supported polyphenol-rich foods." She suggested a "practical dose" is about a cup per day and noted that studies in older adults have shown improvements in measures of memory and cognitive flexibility. Longer-term observational studies have also suggested a link between berry intake and slower cognitive decline, though these studies cannot definitively prove causation.
Elisa Bremner, a registered dietitian nutritionist, advises incorporating more berries into one's diet, stating, "While there is no 'magic bullet,' there's nothing to lose by including more berries in your diet." She added that blueberries are sometimes referred to as 'brainberries' due to research on their cognitive effects. A cup of blueberries provides about 3.6 grams of fiber, which aids digestion. Pairing them with protein-rich foods like yogurt can help slow sugar release.
Both fresh and frozen blueberries are considered practical options, with frozen varieties offering a convenient and often more affordable way to consume the fruit year-round. However, experts recommend a varied and balanced diet, cautioning against relying on any single food for health benefits.
Willett's overall dietary approach emphasizes whole grains, fruits, vegetables, plant-based proteins, healthy fats, and moderate amounts of meat and dairy.