• Glenn Wilson
    56

    What is the optimum dose of wild blueberries to eat at a meal?

    Dr. Greger: “A single serving of blueberry [can help mediate the] arterial dysfunction induced [by smoking a cigarette].” They “investigated the effect of a single serving of…frozen blueberr[ies on] young smokers.” Smoke a single cigarette, and the ability of your arteries to relax naturally drops 25% within two hours. But, eat two cups of blueberries a hundred minutes before, and that same cigarette causes less than half the damage, demonstrating that “a single [big] serving of…frozen blueberry could counteract the [artery] dysfunction induced by smoking.” However, of course, it should be noted that “blueberry consumption cannot be considered a means of preventing health consequences due to smoking; this can only be realized by” stopping smoking, or even better, not smoking in the first place.

    Two cups of blueberries is a lot, though. Yeah, you could easily chug those down in a smoothie, but what’s like the minimum dose? We didn’t know, until a group of British researchers decided to put it to the test. To enable them to do a double-blind study, they had to create a placebo control fake blueberry drink. So, they used a freeze-dried wild blueberry powder to give people the equivalent of three-quarters of a cup of fresh wild blueberries, one and a half cups, one and three-quarters, about three cups, or four cups. They concluded “blueberry intake acutely improves [artery] function in a[n] intake-dependent manner.”

    Okay, so what’s the optimal intake? After the placebo, nothing happens. But, after eating one and three-quarter cup’s worth of blueberries, a big spike in artery function improvement within just one hour of consumption. And, that seems to be where the effect maxes out. Less than a cup is good, but between one and two cups seems better, with no benefit going beyond that in a single meal.

    Continue at NutritionFacts: Benefits of Blueberries for Artery Function.

    To see the full transcript or links to cited sources go to the link above, then scroll below the video and click on View Transcript or Sources Cited.

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