Blueberries are one of our favorite foods for nutritional intervention, mostly because they are packed with beneficial compounds like anthocyanins. These compounds help to scavenge reactive oxidative species and free radicals, helping to decrease oxidative stress in the body and promote a variety of other health benefits.
Interestingly, blueberries, along with other fruits, are often consumed as processed foods (jams, juices, purees, etc.). Earlier research suggests that food processing can alter nutrient content and delivery.
Today, The Research Desk takes a closer look at the potential effects of food processing on blueberries.
PMID: 22906096
Vitality Takeaway
This study is pretty straightforward. Healthy participants consumed either a puree made from blanched blueberries or blueberries that were not. Blood samples were taken before and 1, 1.5, 2, 3, 4, 6, and 24 hours after puree consumption.
There were two big conclusions that were drawn from this study. Primarily, mildly blanching blueberries promoted anthocyanin absorption, specifically at the 1.5- and 2-hour mark. Those consuming the blanched blueberry puree demonstrated a 25% and 75% increase in anthocyanin levels at these two timepoints, respectively, compared to the non-blanched group. It is also important to note that the blanching process did not alter anthocyanin content in the blueberry purees.
Second, this study confirms the amazingly low absorption rate of anthocyanins. Previous research suggests that absorption rates can be lower than 1%. These staggeringly low absorption rates can be further influenced by processing techniques that decrease anthocyanin content.
While the concept is not new, this study drives home how food processing methods can influence nutrient content and how it is absorbed. Because of these potential negative influences on nutrient content and absorption, fresh, nonprocessed foods should always be the first choice when selecting fruits and vegetables.
Vitality Application
Blueberries are a staple of Vitality nutritional interventions, mostly because of their anthocyanin content. Consuming blueberries and other foods high in anthocyanins has been repeatedly shown to support cognitive performance, sleep, brain chemistry, and inflammation. Additionally, a 2024 review noted the potential for blueberries to benefit gut health, resilience, cardiovascular performance, and glucose metabolism.
At a biomarker level, anthocyanins have been shown to help support healthy monocyte and prostate-specific antigen levels.
Without a doubt, blueberries and foods high in anthocyanins are a must for high-performance health. To maximize their benefits, select fresh, nonprocessed foods.
Recommendation: Eat at least 1 cup of blueberries daily.
Explore the Vitality Encyclopedia to learn more about these topics.
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