Scientists reviewed 83 studies — and found another reason to eat more berries

 How many berries are you getting in the hospital? I had none except when Mom brought strawberries(Yes, strawberries do contain anthocyanins. These natural pigments give the fruit its bright red color and act as antioxidants)

Scientists reviewed 83 studies — and found another reason to eat more berries

New findings highlight the potential role of a naturally occurring plant compound in supporting long-term heart health.m

Key Points

• People with the highest anthocyanin intake had a lower risk of cardiovascular disease, heart attack, type 2 diabetes, and hypertension than those with the lowest intake, according to a new systematic review and meta-analysis.
• Randomized controlled trials found that anthocyanin-rich foods improved blood vessel function and lowered fasting insulin levels in healthy adults.
• As little as 50 milligrams of anthocyanins per day was associated with improvements in some cardiovascular and metabolic measures, though not every outcome improved at that intake.

Your morning habit of tossing a handful of blueberries into your yogurt or smoothie may be doing more for your heart than you realized. 

In July, researchers from Tufts University Medical Center, Norwich Medical School, and Queen’s University Belfast published findings from a new systematic review and meta-analysis showing that people with higher intakes of anthocyanins — the pigments that give blueberries, cherries, and red cabbage their deep color — had a lower risk of cardiovascular disease and type 2 diabetes. 

The study, published in July in the American Journal of Clinical Nutrition, is the first review to combine long-term population data with randomized controlled trials specifically in healthy people, rather than folding in participants who already had heart disease or diabetes.

To understand how anthocyanins affect heart health, the researchers pooled data from 18 cohort studies and found that people with the highest anthocyanin intake had a 26% lower risk of cardiovascular disease, an 18% lower risk of heart attack, an 11% lower risk of type 2 diabetes, and an 8% lower risk of hypertension than those who ate the least.

Related video: 5 fruits with more fiber than bananas (WooGlobe)Related: These Flavanol-Rich Foods May Trigger an Exercise-Like Response in the Brain, Study Finds

Beyond finding the data, the team also reviewed 65 randomized controlled trials to understand why people were seeing such positive results. They found that eating more anthocyanin-rich foods improved “flow-mediated dilation,” a measure of how well blood vessels expand and relax, both immediately after eating and over weeks of regular consumption. The researchers also found that anthocyanin lowered fasting insulin levels. 

“This study suggests that simple and achievable dietary changes could have a significant impact in reducing the risk of heart disease and type 2 diabetes,” Aedín Cassidy, the study’s lead investigator and chair of nutrition and preventive medicine at Queen’s University Belfast, said in a statement.

Perhaps the best news is that the daily dose of anthocyanin that made a difference was hardly extreme. The team found that doses as low as 50 milligrams a day, an amount they noted is realistically achieved through food alone, can show improvements. After all, a cup of blueberries contains roughly 150 to 160 milligrams of anthocyanins alone. It is important to note, however, that not every endpoint improved at this dose, and the paper did not show a clear dose-response across outcomes.

It is important to note that this study was funded by the U.S. Highbush Blueberry Council under USDA oversight. However, the organization stated it had no oversight of the findings. And, of course, you can always get anthocyanins from other fruits and vegetables, such as blackberries, cherries, pomegranates, purple potatoes, and red cabbage. 

Foods naturally rich in anthocyanins

Anthocyanins are naturally occurring plant compounds that give many fruits and vegetables their deep blue, purple, and red hues. While blueberries are one of the best-known sources, they’re far from the only way to add more of these colorful pigments to your diet. Foods high in anthocyanins include:

• Blueberries: Stir them into yogurt or oatmeal or toss a handful onto cereal.
• Blackberries: Add them to a fruit salad or mix them into overnight oats.
• Black raspberries: Fold them into yogurt, blend them into smoothies, or use them to top pancakes or waffles.
• Cherries: Snack on fresh cherries in season, add them to salads, or stir frozen cherries into oatmeal as they warm.
• Blackcurrants: Blend frozen blackcurrants into smoothies or mix dried blackcurrants into trail mix.
• Red and purple grapes: Eat them as a snack, freeze them for a refreshing treat, or slice them into chicken or green salads.
• Red cabbage: Shred it into tacos, sandwiches, or slaws, or roast wedges until they’re lightly caramelized.
• Purple cabbage: Toss it into stir-fries, salads, or grain bowls for extra crunch and color.
• Purple potatoes: Roast them with olive oil and herbs, mash them, or swap them in for regular potatoes in potato salad.
• Purple sweet potatoes: Bake them whole, cube and roast them for grain bowls, or mash them as a colorful side dish.
• Eggplant: Roast, grill, or sauté it with the skin on, since that’s where most of its anthocyanins are found.
• Blood oranges: Eat them fresh, add slices to salads, or squeeze the juice into sparkling water or homemade vinaigrettes.

This is far from the only study to find that berries and other anthocyanin-rich foods can benefit your health. As Food & Wine reported in 2025, a large 24-year study involving more than 85,000 participants found that those who consumed the most flavonoids from tea, red wine, apples, blueberries, and oranges exhibited healthier aging patterns. Another scientific review published in January found that regularly eating wild blueberries can significantly support cardiometabolic health, including improved vascular function and blood pressure. When Food & Wine asked dietitians to rank the best berries for your health, blueberries came out as No. 1. And now this new study adds to this chorus. 

Related: Are You Eating the ‘Right’ Fruits and Vegetables? New Research Says It Matters

“Our study shows clinically relevant improvements in blood flow, elasticity of the arteries and insulin levels in the combined trial data, and these improvements could translate into significant long-term health benefits,” Cassidy added. “We hope these findings contribute to the existing and growing body of research on anthocyanins and enhance understanding of their potential role in human health.”

Reviewed by

Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the field.

Read the original article on Food & Wine

The no. 1 healthiest berry to protect against cancer, heart disease, according to a dietitian

 Oh NO, your incompetent? doctor hasn't had you eating a cup of blueberries every day?

Let's check how long incompetence has existed!

• blueberries (22 posts to January 2013)

The no. 1 healthiest berry to protect against cancer, heart disease, according to a dietitian

Berries stand out like jewels in the fruit section of the supermarket. Their vibrant colors signal powerful plant compounds, making them one of the healthiest foods you can eat.

Juicy and sweet, berries are also a tasty treat and the second most popular fruit sold in the U.S., just behind bananas, according to the International Fresh Produce Association.

“One thing that makes berries so special is that they pack a lot of nutrients into a small and delicious package,” Samantha Cassetty, a registered dietitian in New York and co-author of “Sugar Shock,” tells TODAY.com.

“They supply fiber and key nutrients, like vitamin C and potassium, and contain health-promoting antioxidants, such as anthocyanins.”

These antioxidants help protect cells from oxidative stress and inflammation — two “troublemakers” that show up as people age and when they don’t eat a healthy diet, she adds.

Eating berries of all kinds is a “plausible and potentially useful dietary strategy” to reduce the risk of cancer, studies have found.

Berries are also the only fruit specifically mentioned in the MIND diet, which is designed for brain health and calls for eating five half-cup servings of berries per week. Frozen berries are as healthy as fresh ones and typically more affordable, dietitians say.

You can’t go wrong with eating any type of berry — they’re all nutritious and tasty. But some berries stand out when it comes to their health benefits.

What Is the Healthiest Berry?

Blueberries are Cassetty’s No. 1 pick for the healthiest berry. She also chose them as the overall healthiest fruit.

Blueberries support healthier blood pressure and blood vessels, she says. They’re linked to a lower risk of heart disease and Type 2 diabetes, and improvements in cognitive performance — all thanks to anthocyanin, the antioxidant responsible for their deep color, Cassetty notes.

Blueberries have the highest anthocyanin concentration of any popular fruit consumed in the U.S., studies have found.

The anti-inflammatory benefits from blueberries may also help protect against cancer and Alzheimer’s, registered dietitian Frances Largeman-Roth previously told TODAY.com.

Blueberries are an excellent source of vitamins C and K, manganese and other essential nutrients, according to the U.S. Department of Agriculture.

One cup of fresh blueberries provides about 4 grams of fiber for gut health and satiety.

“One cool thing about blueberries is that they may support a healthier body composition,” Cassetty says.

“Research in identical twins links higher blueberry intake with lower body fat, pointing to benefits beyond calories alone.”

Berries With the Most Fiber

Raspberries stand out in this category with 8 grams of fiber per cup.

“Most adults need 25 to 38 grams per day, but very few hit that target. Add a cup of raspberries to your breakfast or snack, and you’ll be a lot closer to meeting your daily fiber needs,” Cassetty says.

Berries With the Most Vitamin C

Strawberries are the winner with 90 milligrams of vitamin C in one cup, meeting the recommended daily intake for men and exceeding it for women. Strawberries make the list of fruits with the most vitamin C.

“Strawberries have more vitamin C than an orange,” Cassetty points out, noting that vitamin C supports immune health and plays a key role in collagen synthesis.

“Collagen is the structural support in our skin. When collagen weakens, our skin starts to wrinkle and sag, so vitamin C-rich foods can help your skin wrinkle less as you age,” she adds.

Berries With the Most Antioxidants

Blackberries are the top choice among the berries accessible to most Americans.

When it comes to antioxidants, “we can get more than twice the bang for our buck choosing blackberries over strawberries,” says Dr. Michael Greger, a founding member of the American College of Lifestyle Medicine and author of “How Not to Die,” on his website.

Antioxidants can neutralize harmful free radicals in the body, so dietitian Keri Glassman considers blackberries one of the best foods to reduce inflammation.

Berries With the Least Sugar

Cranberries win this category — no surprise. Famously tart, it would be hard to eat them on their own, but they deliver vitamin C, fiber and antioxidants.

Cranberries are “effective against all inflammatory processes,” help prevent urinary tract infections, promote a healthy heart and support digestive health, researchers reported.

“Cranberry products often contain added sugars, so try to choose cranberry products that contain no additional sweeteners, and use them in other naturally-sweet foods to balance their taste,” Cassetty says.

She advises mixing cranberry juice with 100% orange juice or diluting it in unsweetened, flavored seltzer.

Other Berries to Explore

Depending on where you live, you might have access to gooseberries, currants, lingonberries, elderberries and huckleberries.

Cassetty also calls attention to goji berries, which are usually eaten dried and have prebiotic properties that support gut health; and acai berries, which are being studied for their antioxidant and anti-inflammatory properties.

Acai berries are most commonly sold in frozen packets or powdered form, so she advises opting for unsweetened varieties that can be mixed with sweeter fruits in a smoothie to naturally provide sweetness.

This article was originally published on TODAY.com

What happens to your heart, immune, and urinary health when you drink cranberry juice regularly

 Did your incompetent? doctor miss prescribing this over a decade ago?

  Cranberry juice consumption may protect against cardiovascular disease  October 2015

 

Drinking low-calorie cranberry juice may help lower risk of heart disease, diabetes and stroke July 2015 

Do you prefer your doctor, hospital and board of director's incompetence NOT KNOWING? OR NOT DOING?

What happens to your heart, immune, and urinary health when you drink cranberry juice regularly

Medically reviewed by Aviv Joshua, MS, RDN

Cranberry juice may prevent UTIs by stopping bacteria from sticking to bladder cells.
• Drinking cranberry juice supplies your body with vitamins C, E, and K.
• You can add cranberry juice to smoothies, iced tea, salad dressing, and oatmeal.

Cranberries help prevent urinary tract infections (UTIs) and support heart health. Their antioxidants decrease harmful bacteria's attachment to bladder cells.

1. May Protect Against Heart Disease

Drinking low-calorie cranberry juice may decrease heart disease risk factors like:

• Blood pressure
• C-reactive protein (a marker of inflammation)
• Fasting blood sugar
• Triglycerides (blood fats)

2. May Boost Immune Function

In addition to its antibacterial properties, drinking cranberry juice may increase the number of immune cells. They serve as a first line of defense against infections like the common cold and flu.

Though cranberry juice doesn't prevent illness, it may significantly decrease cold and flu symptoms. This may be partially due to cranberry juice being high in vitamin C, an antioxidant essential for immune function.

The polyphenols in cranberries also block viruses from reproducing and stimulate the immune system.

3. Prevents Urinary Tract Infections (UTIs)

Regularly drinking cranberry juice may help prevent UTIs. Cranberries contain antioxidants called proanthocyanidins. These antioxidants prevent bacteria like Escherichia coli (E. coli) from attaching to bladder cells, which lower your risk of infection.

Drinking cranberry juice may be more effective at preventing UTIs than taking cranberry capsules or tablets. Juice also provides hydration, which may play a role.

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Though cranberry juice may help prevent UTIs, it doesn't treat an existing infection.

4. May Reduce Ulcer Risk

Helicobacter pylori (H. pylori) is a type of bacteria that can cause stomach ulcers and increase your risk of stomach cancer. Many people have this bacteria in their stomach.

Drinking cranberry juice twice a day can decrease H. pylori infection. Some people will need antibiotics or antimicrobial supplements to treat it.

5. May Manage Rheumatoid Arthritis

Rheumatoid arthritis (RA) is an inflammatory autoimmune disease that causes the immune system to mistakenly attack healthy cells. It leads to painful swelling in your joints.

A 2019 study showed that people with RA who drank 2 cups of cranberry juice a day had a significant decrease in anti-CCP antibodies. These proteins mistakenly attack healthy tissue.

6. May Support Gut Health

The gut microbiome is the community of microbes (such as fungi, bacteria, and viruses) that live in your gut. These bacteria produce vitamins, break down food, and support immunity.

Antioxidants in cranberry juice can have a positive impact on your gut microbiome. They lower inflammation, decrease harmful bacteria, and feed beneficial gut bacteria.

In adults with obesity, drinking cranberry juice may ease inflammation and constipation.

7. May Promote Vaginal Health

Vaginal dysbiosis is a bacterial imbalance in the vagina. It happens when helpful bacteria become outnumbered by pathogenic (infection-causing) bacteria.

This type of imbalance can lead to bacterial vaginosis (BV). One small 2021 study on postmenopausal women showed that drinking just one glass of cranberry juice a day for two weeks significantly decreased pathogenic bacteria.

Cranberry juice's ability to support gut bacterial balance also supports the vagina. Bacteria can move from the gut to the vagina.

Cranberry Juice Nutrition Facts

One cup (8 ounces) of unsweetened cranberry juice provides:

• Calories: 116   
• Fat: 0.329 grams (g)
• Sodium: 5.06 milligrams (mg)   
• Carbohydrates: 30.9 g
• Fiber: 0.253 g
• Sugars: 30.6 g
• Protein: 0.987 g
• Vitamin C: 23.5 mg, 26% of the Daily Value (DV)
• Vitamin E: 3.04 mg, 20% of the DV 
• Vitamin K: 12.9 mcg, 10% of the DV

Vitamins C and E both act as antioxidants, and vitamin K supports bone health:

• Vitamin C supports healthy skin, bones, and connective tissue, promotes healing, and helps the body absorb iron.
• Vitamin E supports immune function, form red blood cells, prevent blood clots, and helps the body use vitamin K.
• Vitamin K helps maintain strong bones. It's also needed to make proteins in the liver that allow blood to clot properly.

Cranberries are rich in polyphenol antioxidants, including phenolic acids, anthocyanins, and flavonoids. These compounds have antimicrobial effects, support immune and brain health, and protect against cancer, diabetes, heart disease, and obesity.

What You Should Know Before Drinking Cranberry Juice

Cranberry products are generally safe. However, they can cause stomach upset and diarrhea if consumed in high amounts, particularly in young children.

There's little direct evidence about the safety of cranberry juice during pregnancy or while breastfeeding. It's generally considered safe, but it's best to speak with a doctor if you're pregnant or breastfeeding—especially if you're taking it to treat a condition like a UTI.

There's conflicting research about whether cranberry interacts with the blood thinner Coumadin (warfarin).

People with UTI symptoms may see a doctor for diagnosis and treatment. It's best to not use cranberry products in place of other UTI treatments.

How To Enjoy Cranberry Juice

When choosing a cranberry juice, you may opt for an unsweetened product over one with added sugars (like cranberry juice cocktail).

Without added sugars, pure cranberry juice can be bitter. You may prefer it mixed with another fruit juice or sparkling water.

You can use cranberry juice in many ways, such as:

• Blend cranberry juice into a smoothie with sweeter fruit like banana or dates.
• Add it to iced tea.
• Use it in salad dressings, marinades, and sauces.
• Freeze cranberry juice into popsicles.
• Use it as the liquid in oatmeal or overnight oats.  

Read the original article on Health

The Anti-Inflammatory Foods That Help Protect Your Heart by Super Age

 

Do you really think your incompetent? doctor will get the dietician to create protocols on this? 

The Anti-Inflammatory Foods That Help Protect Your Heart

Your heart works nonstop to keep you alive and thriving.

We’ve all heard that the key to keeping your heart healthy is getting regular exercise, managing stress, nourishing relationships, and stacking your plate with heart-healthy foods. Today we wanted to call out a few super-star foods that help with one of the main drivers of [hahrt dih-zeez]nounConditions affecting heart health and circulation.Learn More: [in-fluh-mey-shuhn]nounYour body’s response to an illness, injury or something that doesn’t belong in your body (like germs or toxic chemicals).Learn More.

Chronic inflammation in your arteries quietly fuels plaque buildup, the underlying cause of most heart disease. But nature has a built-in defense: certain foods packed with antioxidants and [pol-ee-fee-nawlz]nounPlant compounds that act as antioxidants.Learn More that calm inflammation and support your vascular system.

Why Inflammation Matters for Your Heart

Inflammation is the immune system’s response to injury or threat. But when inflammation sticks around, especially in your arteries, it sets the stage for atherosclerosis, which is the slow accumulation of plaque that narrows and hardens your blood vessels.

This chronic inflammation damages the lining of your arteries, making it easier for cholesterol and other substances to build up. Over time, this can lead to blockages that raise your risk of heart attack and stroke. A 2024 review in the New England Journal of Medicine confirmed that controlling inflammation is just as important as managing cholesterol levels when it comes to preventing cardiovascular disease.

The good news? The right foods can help turn down this inflammatory fire.

The Power of Polyphenols and Antioxidants

Polyphenols are natural compounds found in plants that act as antioxidants, molecules that neutralize free radicals, which are unstable atoms that cause oxidative stress and damage to cells, including those in your arteries.

Eating polyphenol-rich foods has been shown to reduce markers of inflammation like C-reactive protein (CRP) and improve endothelial function, which means your arteries stay flexible and healthy. A 2023 study highlighted how diets rich in polyphenols can reduce arterial inflammation and improve cardiovascular health by supporting blood vessel function and lowering oxidative stress over time.

The Best Foods That Help Protect Your Heart

Here are some of the top anti-inflammatory foods that are easy to include in your daily routine:

1. Elderberries, Bilberries, and Black currants

Elderberries, bilberries, and black currants have the highest amount of anthocyanins, a type of polyphenol that fights inflammation. Studies show that eating berries regularly can improve blood pressure and reduce LDL (“bad”) cholesterol oxidation, both key factors in heart disease risk). Blueberries and blackberries also contain high amounts of these inflammation-fighting polyphenols.

2. Capers, Onions, Shallots, Kale, and Spinach

These foods are high in quercetin (capers, onions, and shallots) and kaempferol (kale and spinach), powerful flavonoids found in leafy greens, fruits, and vegetables. They’ve been shown to reduce inflammation and protect cells from oxidative damage. And their anti-inflammatory effects extend to improving cardiovascular health by lowering blood pressure and enhancing blood vessel function, making them promising natural compounds for managing chronic inflammation and heart disease.

3. Turmeric

Curcumin, the active compound in turmeric, has been extensively studied for its anti-inflammatory properties. Clinical trials indicate curcumin supplements can lower systemic inflammation and improve endothelial function in people with cardiovascular risk factors. Add turmeric to soups, stews, or golden milk lattes for an easy dose.

4. Almonds, Walnuts, Flaxseeds, and Chia seeds

These nuts and seeds contain healthy fats, fiber, and polyphenols that reduce inflammation markers and improve cholesterol profiles. For example, walnuts are rich in [oh-may-guh three fat-ee as-ids]nounEssential fats that reduce inflammation and support brain health.Learn More, which have been linked to decreased arterial plaque and improved heart rhythm stability.

5. Green Tea

Green tea’s catechins offer antioxidant and anti-inflammatory benefits. Research shows that drinking green tea daily is associated with lower arterial stiffness and reduced risk of cardiovascular disease. Swap your afternoon coffee for a cup of green tea to enjoy these benefits.

How to Build an Anti-Inflammatory Plate

It’s not about eating a single “[soo-per-food]nounA nutrient-rich food that offers health benefits.Learn More.” It’s about creating a pattern of eating that regularly includes these powerful anti-inflammatory ingredients. Here are simple ways to get started:

• Aim to fill half your plate with colorful vegetables and fruits every meal.
  
• Add a handful of nuts or a tablespoon of seeds to your breakfast or salad.
  
• Use turmeric in cooking at least three times a week.
  
• Swap sugary beverages for green tea or water infused with fresh berries.
  
• Keep frozen berries and greens on hand for quick smoothies or meals.
  

Heart disease remains the leading cause of death worldwide, but many cases are preventable through lifestyle changes. As we age, the risk rises, and inflammation quietly increases too. Tackling inflammation through diet is a practical, accessible step anyone can take. The body responds quickly to positive dietary changes, so starting today can pay dividends tomorrow.

If you’re managing other risk factors like high blood pressure, high cholesterol, or diabetes, focusing on anti-inflammatory foods can complement your medical care and strengthen your defenses.

Your Weekly Anti-Inflammatory Checklist

Try this simple weekly tracker to build your anti-inflammatory habits:

• Eat berries at least 4 times per week.
  
• Include leafy greens in 5 meals per week.
  
• Use turmeric in cooking 3 times per week.
  
• Snack on nuts or seeds 3 times per week.
  
• Drink green tea 3 to 5 times per week.
  

Check in with yourself weekly. Which of these are easiest to add? Which feel like a stretch? Adjust and refine your approach as you learn what fits your life and taste.

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