The anti-inflammatory and immunomodulatory power of berries is confirmed as a valuable resource for metabolic health, even beyond traditional clinical parameters.
A world under stress… metabolic stress
Modern life, marked by fast-paced rhythms and hypercaloric dietary habits, exposes us daily to a silent enemy: metabolic stress.
This condition, caused by an imbalance between the production of free radicals and the body’s antioxidant capacity, can trigger a cascade of inflammatory events underlying chronic diseases such as type 2 diabetes and cardiovascular disorders.
Among the key players in preventive nutrition, berries – and blueberries in particular – stand out as true “natural nutraceuticals”, thanks to their exceptional content of polyphenols and anthocyanins, molecules that provide color and cellular protection.
Blueberries: one of the most powerful phenolic concentrates in nature
Among small fruits, blueberries stand out for their phenolic density. According to comparative studies on 25 commonly consumed fruits, blueberries consistently rank at the top (first to fifth place) for total phenolic content, making them a top-tier functional food.
The benefits of blueberries have repeatedly been associated with improved blood pressure, memory support, and the prevention of cardiovascular and metabolic risk. In laboratory settings, an insulin-like effect has also been observed, opening the door to hypotheses regarding their potential antidiabetic role.
Clinical studies: mixed results, but new interpretative keys
However, clinical studies have not always shown clear and immediate effects on parameters such as cholesterol or blood glucose. Variability in protocols, intervention duration, and population characteristics can influence outcomes, prompting researchers to explore more sophisticated approaches.
This was the case in a recent study that tested the effect of 8 weeks of daily supplementation with blueberry powder (equivalent to 350 grams of fresh fruit) in adults at metabolic risk.
At first glance, no significant changes emerged in traditional cardiometabolic parameters. But the real changes occurred at the molecular level.
Beyond the numbers: blueberries activate defense genes
Thanks to gene expression analyses and metabolomic profiling, the study revealed surprising transformations:
Enhanced immunity: 49 genes were involved, many of which are linked to antiviral immune responses and interferon signaling pathways. Blueberries therefore act as a natural immune modulator.
Positive metabolic signatures: changes were identified in 35 metabolites, including a reduction in hypoxanthine – a marker of cellular damage – and ornithine, suggesting a tangible impact on metabolic pathways related to oxidative stress.
A diet that regenerates
These results open up compelling scenarios for the use of berries in the daily diet, not only as a source of flavor and micronutrients, but as active tools to support cellular mechanisms of defense and repair.
Regular consumption of blueberries and other berries can therefore represent a strategic choice to promote bodily resilience, going beyond goals related solely to weight control or blood lipid management.
Incorporating these fruits into everyday eating habits means embracing an advanced vision of wellbeing: preventive, functional, and deeply connected to molecular health.
Source: Rousseau M, Horne J, Guénard F, de Toro-Martín J, Garneau V, Guay V, Kearney M, Pilon G, Roy D, Couture P, Couillard C, Marette A, Vohl MC. An 8-week freeze-dried blueberry supplement impacts immune-related pathways: a randomized, double-blind placebo-controlled trial. Genes Nutr. 2021 May 17;16(1):7. doi: 10.1186/s12263-021-00688-2. PMID: 34000994; PMCID: PMC8130140.
🫐 Well-being & Health with Berries 🍓This article is part of the editorial series Wellness & Health with Berries, which brings scientific research closer to everyday life, promoting berries as allies for well-being. The series offers clear, up-to-date, and evidence-based content designed to inform consumers and support all operators in the berry supply chain. |
