Ancient berry may improve blood vessel function - most people overlook it in the freezer aisle

The findings, released Jan. 27 by the Wild Blueberry Association of North America, are based on a review of 12 human clinical trials conducted over 24 years examining wild blueberries, conventional blueberries and a range of cardiometabolic outcomes.

"Overall, the authors report that evidence is strongest and most consistent for improvements in vascular function," a news release said.

"Findings related to blood pressure, blood lipids and blood sugar regulation are described as encouraging, though the authors emphasize the need for larger and more carefully controlled clinical trials to confirm these effects."

Many of the compounds in wild blueberries aren't absorbed right away, according to the authors.

People can see these benefits by regularly eating about one cup of wild blueberries per day, the review found.

The hearty plants are designed to survive the harsh winters in Maine and Canada, and researchers believe those stressors "may prompt the plants to produce a wide variety of protective compounds, particularly polyphenols such as anthocyanins."

Even though the berries are hard to find fresh, most of them are frozen right after harvesting - and chances are they're hiding in your local supermarket's freezer section.

"Traditional knowledge recognized their value, and today's research continues to explore how the unique composition of wild blueberries may support health when eaten as part of an overall balanced diet," she said.

"Most people do not distinguish between cultivated fruits and wild or heirloom varieties."

She also cited black chokeberries, black currants, wild cranberries and mulberries as other berries that are rich in polyphenols and antioxidants.

"The key takeaway is to prioritize wild, heirloom and seasonal fruits whenever possible," she said. 

"They are often far more nutritionally dense than cultivated varieties and can have powerful cardiometabolic and gut health benefits."