Berries have long been recognized for their exceptional nutritional properties, being rich in vitamins, fiber, and bioactive compounds.
Among them, the blueberry stands out for its unique phytochemical profile, which has drawn growing interest in scientific research for its potential health benefits.
A recent randomized study explored how blueberry consumption may influence post-exercise inflammatory markers, offering new insights into the role of these valuable berries in physical recovery.
The study: blueberry and recovery
The research, conducted by David C. Nieman and a team of scientists from Appalachian State University, the University of North Carolina at Greensboro, and North Carolina State University, involved 49 untrained adults aged between 18 and 50.
The aim was to determine whether daily supplementation with blueberries for 18 days could reduce pain and muscle damage and improve inflammation resolution following a strenuous 90-minute eccentric exercise session, typical of an activity to which the body is unaccustomed ("weekend warrior").
Participants in the intervention group were given a freeze-dried blueberry supplement equivalent to one cup of fresh blueberries per day, providing 805 mg of total phenolics and 280 mg of anthocyanins.
Phenolics and anthocyanins are bioactive compounds naturally found in berries, known for their antioxidant and anti-inflammatory properties.
Mechanisms of action
The core of the discovery lies in the analysis of plasma oxylipins, signaling molecules derived from fatty acids, which play a crucial role in regulating inflammatory processes in the body.
These can be pro-inflammatory, promoting the inflammatory response, or anti-inflammatory/pro-resolving, helping to turn off inflammation and promote recovery.
The study results showed significant changes in the oxylipin profile of the blueberry group:
- Reduction of pro-inflammatory compounds: Linoleic acid (LA)-derived oxylipins, particularly diHOMEs (such as 9,10- and 12,13-dihydroxy-9Z-octadecenoic acids) generated by the cytochrome P450 (CYP) enzyme, were lower in the blueberry group compared to the placebo group (p = 0.051). These compounds are associated with inflammatory processes.
- Increase in anti-inflammatory and pro-resolving compounds: A composite indicator of nine plasma hydroxydocosahexaenoic acids (HDoHEs), derived from docosahexaenoic acid (DHA, an omega-3 fatty acid) via lipoxygenase (LOX) enzyme activity, was significantly higher in the blueberry group (p = 0.008).
- Similarly, a composite variable of 14-HDoHE, 17-HDoHE, and the oxylipin 18-hydroxyeicosapentaenoic acid (18-HEPE) derived from eicosapentaenoic acid (EPA, another omega-3 fatty acid), identified as precursors of specialized pro-resolving mediators (SPMs), was significantly higher in the blueberry group (p = 0.014).
These compounds are crucial for inflammation resolution.
These positive changes were directly correlated with increased urinary levels of eight gut-derived phenolics specific to blueberries, suggesting a direct link between fruit consumption, its metabolism, and the observed benefits in oxylipin modulation.
Implications and limitations
It is important to note that, although blueberry intake positively influenced the oxylipin profile, the study did not find significant differences between the blueberry and placebo groups in terms of muscle soreness, muscle damage, or loss of physical performance over the 4-day post-exercise recovery period.
This suggests that the benefits occur primarily at the biomolecular level, indicating a potential role for blueberries in supporting the body’s internal inflammation-resolution mechanisms, even if externally perceived effects may require further research or different supplementation protocols.
Berries in the modern diet
Berries, and blueberries in particular, continue to prove themselves as valuable resources for health.
This study reinforces the idea that regular blueberry supplementation in the diet may help modulate the body’s inflammatory response, especially in contexts of physical stress such as intense exercise.
Scientific evidence on berries supports their inclusion in a diet aimed at wellness and functional health.
They are not only a tasty and versatile food but also a strategically important component of a modern, functional, and prevention-oriented diet, offering benefits that go beyond mere nutritional intake and extend to the modulation of key physiological processes.
Ongoing research into their interactions with the human body continues to outline a promising future for these small yet powerful gifts of nature.
Source: Nieman DC, Sakaguchi CA, Omar AM, Davis KL, Shaffner CE, Strauch RC, Lila MA, Zhang Q. Blueberry intake elevates post-exercise anti-inflammatory oxylipins: a randomized trial. Sci Rep. 2023 Jul 24;13(1):11976. doi: 10.1038/s41598-023-39269-1. PMID: 37488250; PMCID: PMC10366094.
🫐 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. |
