These micronutrients enhance the function of endothelial cells, which play a key role in regulating blood pressure.
In a study conducted by the Department of Nutrition at King’s College London, the benefits were already noticeable after just two weeks.
Blueberries get their deep blue color from anthocyanins—a group of pigments in the flavonoid family that gives fruits and vegetables shades ranging from purple to red.
But these compounds do more than just make produce look appealing. They are powerful micronutrients that have been studied for years for their wide-ranging health benefits. And according to recent research, the anthocyanins found in blueberries may help lower blood pressure as effectively as commonly prescribed medications.
The Study: Blueberry Juice vs. a Nutrient-Matched Beverage
The research team at King’s College London studied 40 adults over the course of about a month. Half of the participants drank a beverage containing around 200 grams (about 1 cup) of blueberry juice daily, while the other half received a different drink with the same amount of fiber, vitamins, and minerals—but without the blueberry compounds.
Throughout the experiment, researchers collected blood and urine samples from the participants and monitored their blood pressure and the dilation of their major blood vessels—an important marker of cardiovascular risk.
A 20% Reduction in Cardiovascular Risk?
The health effects of blueberries became noticeable within just two weeks. By the end of the month, participants who consumed the blueberry juice showed a significant reduction in blood pressure—on par with the results typically achieved through blood pressure medications.
Additionally, their endothelial cell function improved. These cells form the inner lining of blood vessels, help regulate blood flow, control clotting, and play a critical role in maintaining blood pressure.
Meanwhile, those who drank the control beverage with matched nutrients but without anthocyanins did not see the same benefits.
“If the effects observed in just one month could be maintained throughout a person’s lifetime,” commented Dr. Ana Rodriguez-Mateos, nutritionist and lead author of the study, “then we could conclude that eating blueberries may reduce the risk of cardiovascular disease by as much as 20%.”
A Year-Round Solution
While blueberries are typically in season during the spring and summer, you can still enjoy their benefits year-round by juicing and freezing them. That way, you’ll always have a daily dose of wellness—no matter the season.