Reviewed by Dietitian Karen Ansel, M.S., RDN
Key Points
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Fruit is filled with nutrients and antioxidants that may help you live longer.
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Dietitians say sweet, juicy blueberries are one of the best fruits for longevity.
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They’re rich in antioxidants and fiber for better long-term gut, heart and brain health.
If you’ve ever wondered if the food on your plate can make a difference in how long you live, the answer is a resounding yes! While there are lots of foods that may help you live longer, research has shown that blueberries are especially beneficial.
Of course, longevity is influenced by many factors. Genetics, socioeconomic status and health care access can all impact how long we live. However, food plays a central role in our health, and some foods—like blueberries—are especially powerful. Dietitians say these sweet, juicy berries are loaded with nutrients and plant compounds that may add years to your life. Ready to learn the details? Read on!
How Blueberries May Add Years to Your Life
Rich in Antioxidants
Blueberries are particularly rich in protective antioxidants called anthocyanins. “Anthocyanins in blueberries, which give them their beautiful color, have been associated with reduced risk of age-related diseases, including diabetes, cardiovascular disease and neurologic disease,” says Lisa Andrews, M.Ed., RD, LD. They are believed to do this by fighting inflammation and reducing oxidative stress. If you’ve never heard of oxidative stress before, it occurs when there’s an imbalance of cell-damaging free radicals in the body. Over time, this can increase the risk of developing chronic diseases like cardiovascular disease, diabetes and cancer. Because blueberries are such a significant source of anthocyanins, you don’t have to eat mountains of them to reap their benefits. In fact, one study concluded that eating as little as ⅓ cup of blueberries daily can reduce the risk of many life-shortening chronic diseases.
May Improve Gut Health
Gut health isn’t just about smooth digestion. Research is finding that a healthy microbiome may impact nearly every aspect of our health. Enter blueberries. One cup of these powerful fruits provides 3.5 grams of fiber, or nearly 13% of the 28-gram Daily Value. “Fiber helps regulate bowel function and plays a role in appetite control and blood sugar management,” says Andrews. “A recent systematic review of studies suggests that blueberries play a crucial role in maintaining gut health,” she adds.
In addition to fiber, blueberries are also rich in gut-supporting compounds called polyphenols. As encouraging as the positive impact of blueberries on gut health appears to be, research is still evolving, so more studies are needed. In the meantime, adding a cup of blueberries to your cereal, yogurt or smoothie certainly couldn’t hurt!
May Lower Chronic Disease Risk
Heart disease, type 2 diabetes and Alzheimer’s disease are among America’s leading causes of death. Studies have found that blueberries may reduce the risk of developing all of them. For instance, research that examined the link between blueberries and cardiovascular health found that frequent blueberry eaters may be less likely to have high blood pressure, high cholesterol or have a heart attack. Encouraging research also suggests that blueberries may help the body use its own insulin more effectively, potentially reducing the risk of type 2 diabetes. Additionally, a smaller body of research has found that blueberries may help preserve cognitive function and possibly protect against Parkinson’s disease.
Tips to Enjoy Blueberries
Blueberries aren’t just a top fruit for longevity. They’re juicy, versatile and delicious. Try these tips to enjoy them every day.
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Snack on Them: One of the best ways to eat fresh blueberries is as a snack. Simply wash and dry them, and you’re good to go. As delicious as they are on their own, they also pair beautifully with nuts or cheese for a satisfying, balanced snack.
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Try Frozen Blueberries: “Fresh or frozen blueberries both offer nutritional benefits,” says Andrews. She’s a big fan of stocking up on frozen berries in the winter months when fresh ones aren’t readily available or are slightly more expensive than when they are in season. Pro tip: When buying frozen blueberries, check out the ingredient list to ensure they don’t contain added sugar or fat.
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Add Them to Salads: Tossing blueberries into a salad is a great way to add sweetness to an otherwise savory dish. Blueberries play well with many types of leafy greens, especially spinach and kale. Other add-ins like pecans, feta and avocado complement their sweetness.
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Mix Them into Yogurt or Cereal: No need to add sugar or syrup when you can top your favorite yogurt or cereal with fresh blueberries. If fresh berries are unavailable, try warming frozen blueberries in the microwave or on the stove. Then, let them cool and mix them into plain, unsweetened yogurt for a delicious treat.
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Blend Them into Smoothies: Looking for another way to use frozen blueberries? Toss a giant handful into a smoothie. They’ll make your smoothie even richer and thicker. Plus, they’ll provide fiber to slow the absorption of some of the sugars in your smoothie.
Other Fruits That May Improve Longevity
While regularly eating blueberries may add years to your life, they aren’t the only fruit that can help you live longer. These nutritious fruits also have life-extending benefits:
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Oranges: These sweet citrus fruits are loaded with vitamin C and potassium, both of which support healthy blood pressure., , That, in turn, may help protect against heart attack and stroke.
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Apples: With roughly 4 grams of fiber per medium apple, apples are a great way to work more roughage into your day. They are also rich in antioxidant polyphenols to combat oxidative stress, and they give you a potassium boost, too.
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Avocados: Yes, they’re fruits! And they’re packed with heart-healthy fiber, says Lindsay Fencl, RD, CD. In fact, one study found that eating two or more servings of avocado per week may reduce the risk of cardiovascular disease and coronary heart disease, especially when consumed in place of other high-fat foods like butter, margarine, processed meats and full-fat cheese or yogurt.
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Cherries: “They’re packed with antioxidants that help fight inflammation, support heart and brain health, and may even ease joint pain,” says Stacy Davis, RD, LDN. “They also have natural melatonin, which can improve sleep.” That’s key for a longer life, as research has found that sleeping too little (or too much) can shorten your lifespan.
Our Expert Take
The foods you eat play an essential role in helping you stay healthy, and some may even help you live longer. Like blueberries. These sweet, juicy berries are rich in antioxidants and fiber, which may help improve gut health and reduce the risk of chronic diseases like heart disease, type 2 diabetes and Alzheimer’s disease. Plus, they’re incredibly versatile. Whether you like them as a snack, or toss them in salads, yogurt, cereal or smoothies, there are countless ways to add blueberries to your day. Of course, blueberries aren’t the only fruit that may help you live longer. Cherries, oranges, avocados and apples are all loaded with nutrients that may add years to your life; plus, they’re filling and delicious. Now, that’s what we call a triple win!
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