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Blueberries: A Brain and Heart Superfood for Seniors

Maintaining a healthy and nutritious diet is important at any age. However, as older adults continue to age, it’s common to experience health changes that can be influenced by our diet. According to the Cleveland Clinic, medical conditions and medication can make it more difficult to get proper nutrition as we get older. It’s crucial for older adults to focus on foods that provide their bodies with the nutrients they need to fight illnesses, reduce their risk of chronic conditions and maintain their cognitive skills and overall wellbeing. While there are many different foods that are important to complete a healthy diet, blueberries are an overlooked superfood packed with antioxidants and beneficial plant compounds that can help prevent heart disease, maintain brain health, and reduce chronic inflammation.

Are Blueberries Healthy?

Blueberries are one of the healthiest fruits for you, especially as you age. Just one serving of blueberries can help you meet your daily fiber requirement, which is crucial for controlling blood sugar levels, maintaining proper bowel health and lowering cholesterol levels. Blueberries also contain vitamin C and vitamin K, both of which are needed to boost your immune system and help your blood clot properly. In addition, blueberries are high in manganese which promotes bone and muscle strength. While blueberries are in season during the summertime, frozen blueberries are available year-round and provide the same nutritional profile while tasting just as delicious.

Health Benefits of Blueberries for Seniors

In addition to being a fiber-rich and nutrient dense fruit, blueberries also have many health benefits that can keep older adults feeling their best throughout the aging process. According to EatingWell, here are a few benefits of consistently implementing blueberries into your diet:

Reduce the risk of chronic conditions

A study published in the National Library of Medicine, found that anthocyanins, antioxidants found in blueberries, work to combat oxidative stress and inflammation—both of which are closely linked to the development of chronic disease. Consuming blueberries may help reduce the risk of certain diseases, such as heart disease, type 2 diabetes and cognitive decline.

Lower blood pressure and cholesterol.

Blueberries are packed with soluble fiber, which helps our bodies remove bile that contains bad cholesterol, bile acids, salts and metals. Ultimately, this process allows our bodies to lower blood pressure and reduce the amount of bad cholesterol in our bodies.   

Improve cognitive function.

One study found that women who consumed one serving of blueberries a week experienced less cognitive decline when compared to those who did not. In addition, those who consumed blueberries postponed cognitive decline by 2.5 years. According to Everyday Health, this can be attributed to the high number of anthocyanidins found in blueberries, the same compound that reduces inflammation and oxidative stress. These compounds work to cross the blood-brain barrier and move into memory centers in the brain. In addition, these antioxidants help increase blood flow to the brain, allowing us to think better and more clearly.

Improve vision.

Blueberries are good sources of vitamin A and vitamin C. In fact, just one cup of blueberries contains 25% of the daily recommended amount of vitamin C. According to a 2019 review, both vitamin A and vitamin C play crucial roles in maintaining good vision and help reduce the risk of age-relate macular degeneration.

Aid in digestion.

According to Harvard Health, many Americans struggle to consume the recommended amount of fiber in their daily diets. Fiber is a carbohydrate that is mainly found in fruits, vegetables, whole grains and legumes. Adding high-fiber foods into our diet can help promote a healthy and regular digestive system. In addition, getting enough fiber helps lower blood pressure and cholesterol levels and aids in maintaining a healthy weight. Blueberries are packed with fiber and when implemented consistently, can help us reach our daily fiber intake.

Improve skin health.

We know that blueberries contain antioxidants that help protect our skin from premature aging and also boosts our collagen production which ultimately keeps our skin smooth and firm.

Reduce chronic inflammation.

Chronic inflammation attacks healthy tissue and can be extremely harmful over a long period of time. Chronic inflammation can play a role in the development of cancer, diabetes, heart disease and arthritis. However, blueberries contain an anti-inflammatory compound called polyphenol, which works to reduce inflammation and our overall risk of developing certain chronic conditions.

Manage diabetes.

Those who are diabetic must be mindful of their sugar intake. Fruits that measure lower on the glycemic index can help regulate blood sugar and are unlikely to cause sharp changes in blood sugar levels. In fact, one study found that adults who consumed fresh fruit daily had a lower risk of developing diabetes compared to those who avoided it altogether. 

Ways to Incorporate Blueberries into Your Diet

While blueberries taste the best during the summertime, it’s easy to incorporate frozen blueberries into your diet. According to the U.S. Highbush Blueberry Council, here are some of the best ways to enjoy blueberries year-round:

  • Mix into smoothies. Smoothies are a delicious way to pack in essential nutrients and fiber into a meal or snack. The Blueberry Council recommends adding 2 cups of vegetables for every 1 cup of fruit.
  • Serve on top of salad. You may be skeptical at first, but adding blueberries to a green leaf salad adds a bit of sweetness you may not know you’re missing. Try adding it into a chicken salad wrap or blend into your salad dressing to start.
  • Top with yogurt. Adding blueberries to plain yogurt can provide the sweetness you want while avoiding a lot of added sugars.
  • Enjoy the baked version. Try your blueberries in a fresh cobbler. This recipe from the Mayo Clinic is a great place to start.

Holistic Health at Maplewood Senior Living

At Maplewood Senior Living, food is a love language that has the power to spark new friendships, nourish our minds and bodies and brighten our spirits. Our chefs use seasonal ingredients, including blueberries, to create delicious meals that leave residents feeling satisfied and nourished. To learn more about our offerings, contact us today.


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