The Berry Health Benefits Symposium held in Philadelphia in October was a jackpot of fruit and vegetable research for any nutrition-minded person. While concentrated on berry science, most of the studies highlighted antioxidant polyphenols that are found across the fruit and veggie phytology. The research presented—international in scope—was particularly enlightening because it explored how various berries interact with numerous body systems, including the brain, heart, and especially the microbiome. “When we characterize the gut microbial community, we’re really trying to understand who is there and what they are doing,” said Johanna Lampe, PhD, RD, professor at the Public Health Sciences Division at the Fred Hutchinson Cancer Center. “The concentration and bioactivity of berries is actually highest in the gastrointestinal tract.” The researchers, who came from a broad spectrum of medical, university and industry spheres, attributed the berry bioactivity to the food's high polyphenol content. Receiving the most attention were anthocyanins—a type of polyphenol that give fruits and vegetables their red, purple and blue pigments. These pigments have proven antioxidant properties that provide the aforementioned brain, heart and microbiome support. Research in mice has already shown that high-anthocyanin blueberry extract is so potent it can literally alter gene expression. In the future, genetic tools may be used to fine tune this gene expression to regulate anthocyanin levels in the body—and, in the process, address specific health challenges. “We can see a complex network of interactions regulating the brain function,” said Dragan Milenkovic, PhD, associate professor at the Plant for Human Health Institute at North Carolina State University. “We are talking about an effect that will lead to less development of Alzheimer’s disease.” Gut and brain health According to some of the presenter-scientists, berries play a larger role in gut health beyond influencing the increase of beneficial bacteria. They may, in fact, contribute to the sustained operation of vital physiological functions. Individuals who consume less fruit face a higher risk of cardiovascular disease and diabetes, according to presenter Shirin Hooshmand, PhD, RD, professor of nutrition at San Diego State University. Only 20% of Americans meet the recommended fruit intake—with consumption falling short across all age groups. Dr Hooshmand noted that one study demonstrated that consuming one or more servings of a single berry per week—in this case strawberries—decreased the risk of dementia. The diabetes prevention link Earlier research links high-anthocyanin dark-colored fruit and veggies to effective type-2 diabetes defense. According to the findings of a study from the University of Turku in Finland, consumption of the red, purple and blue pigments in these plants reduces the risk of diabetes by acting on energy metabolism, gut microbiota, and inflammation. This is good news for the estimated 96 million adults over 18 who have prediabetes, since it indicates that diet changes can greatly reduce the likelihood of eventually being diagnosed with full type-2 diabetes. The researchers involved in this study reported anthocyanins have probiotic properties that allow them to improve and maintain the health of the intestinal lining. They also suppress inflammation in the body as they move through the gastrointestinal tract and travel down to the colon. Once they reach the colon, gut microbes break down and metabolize the anthocyanins. The researchers noted that glucose transporters involved in absorbing anthocyanins are different depending on if the anthocyanin compounds are acylated or not. The structural differences also lead to varying impacts on the enzymes that are involved in the metabolic processes. According to the study conclusions, all of these metabolic improvements—thanks to the anthocyanins—work together to lower the risk of diabetes. The study was published in the Journal of Agricultural and Food Chemistry in December 2022. Stressing out on how you can get the recommended intake of fruit and veggies? Check out Optimal Fruit & Veggie Plus from Optimal Health Systems. Click the banner ad below to learn more. Sources for this article include: Berry Health Benefits Symposium 2025, Journal of Agriculture and Food Chemistry, NC State University, JustAPedia-anthocyanins.
