Sometimes, the trees prevent us from seeing the forest. We worry a lot about what supplements to take, the mercury in fish, or water filters. And that's fine, but we can deviate from what is really important: a good diet away from ultra-processed foods and focused on the products that nature provides us. "Just by avoiding labels and exercising regularly, we already have 80% of good habits," says Dr. José Abellán, cardiologist, Doctor of Medicine from the Catholic University of San Antonio de Murcia (UCAM), and Master in Cardiovascular Risk, Cardiology Imaging, and Hemodynamics and Interventional Cardiology.
So, we can invest in very expensive food supplements or look for the latest and most remote superfood that triples its price when crossing borders, but in most cases, the answer is simple and at hand. A handful of blueberries a day, for example, can do a lot for your health. At the very least, benefit your brain and heart.
This is evident from a recent study highlighting the power of this fruit to improve memory and concentration. Interesting in the age of distraction, where we are capable of unlocking our phones up to 80 times a day, according to the dscout platform.
Scientists divided the participants, 61 healthy individuals aged 65 to 80, into two groups. The first group took a placebo powder, and the second group took 26 grams of freeze-dried wild blueberries. After just 12 weeks, the blueberry group showed better cardiovascular health, short-term memory, attention, and reaction time. They also appeared to reduce blood pressure.
All this, "thanks to their anthocyanidins, polyphenols, and flavonoids," powerful nutrients that help reduce inflammation and are associated with cognitive degeneration, explains dietitian and nutritionist Laura Jorge: "Blueberries play a significant role as a source of antioxidants in our diet, which are also anti-inflammatory. They contain vitamin C and vitamin A, which help strengthen the immune system," she summarizes.
Another study in a group of women over 70, cited by longevity experts, found that consuming two cups of blueberries daily can delay cognitive aging by almost three years. And a third research examined the impact of daily blueberry consumption for six months. The findings indicated improvements in endothelial function and a reduction in oxidative stress and inflammation, contributing to better cardiovascular health.
Blueberries are a fundamental part of anti-inflammatory diets, such as Dr. Perricone's.EM
But the founder of the nutrition and psychology center Laura Jorge points out the limitations of these clinical trials: the excessive quantity. "There is no need to obsess over the intake of any food, so including them as a habit and consuming them regularly would be positive and sufficient." The recommendation she could give as a nutritionist would be to consume them frequently throughout the week. "Alone, mixed with yogurt, kefir, plant-based drink, milk and some cereal or extra fruit, or even as an ingredient in a salad. It is a food that offers a wide variety of possibilities and recipes, which will facilitate its intake," she encourages.
For the specialist in dermopharmacy and nutrition Paula Martín Clares, author of Your Skin's Health Lies in What You Eat (Ed. Zenith), blueberries are one of her essential foods. "They help us fight inflammation, so they will help us improve all skin conditions." Sole Urrutia, director of nutrition at Advanced Nutrition Programme, corroborates this idea: "It is a fundamental food to prevent oxidative stress that accelerates aging and helps prevent tissue inflammation." "They are usually included in all anti-inflammatory diets," adds Raquel González, cosmetologist and technical director of Perricone MD, a firm of Dr. Nicholas Perricone, creator of one of the quintessential anti-inflammatory diets, reportedly followed by personalities such as Gwyneth Paltrow or even Queen Letizia.
A skin supplement product that includes blueberries in its formulation for their antioxidant power.EM
And something magical, Martín Clares emphasizes, "blueberries are low in calories but high in nutrients, perfect for satisfying those concerned about their weight." She encourages consuming them for breakfast. "A fruit, a whole grain cereal, and a dairy product make up a healthy start to the day. And if we have them in the morning, they protect us all day from oxidative stress." If we feel hungry, before a meal or for a snack, they are a perfect substitute for any vending machine product. "Not only will they satisfy us, but when frozen, they are an alternative to industrial ice creams."
More ideas to include them: "In a smoothie with water or protein. In addition, blueberries have a low glycemic index and help control blood sugar." However, she warns that "they can interact with some medications such as anticoagulants." "The fresher, the better. This allows us to take advantage of all their properties," asserts Raquel González of Perricone MD. And a tip from nutritionist Juan Bola to prevent the absorption of pesticides, as they are very porous: "Take them organic or wash them with water and baking soda for 20 to 30 minutes."