Blueberries are great superfoods known to reduce the risk of cardiovascular disease and type 2 diabetes, boost memory, lower blood pressure, support weight maintenance, and enhance neuroprotection. This small but mighty berry is loaded with nutrients have powerful antioxidants that fight cell damage and boost body functions. They are also full of vitamins C and K and manganese.
While these benefits are well known, few realise that blueberries also help boost bone health. In an interview with HT Lifestyle, Dr Nikhil Jadhav, Consultant, Orthopaedics at Sahyadri Super Speciality Hospital, Nagar Road, Pune, explained how eating blueberries can help reduce osteoporosis risk.
Do blueberries make bones strong?
Explaining the benefits of eating blueberries for stronger bones, Dr Nikhil shared, “Blueberries are being acknowledged as an important inclusion in a healthy bone diet, thanks to their high antioxidant and anti-inflammatory capabilities. Even though no specific food can be a cure for osteoporosis alone, new findings reveal the potential benefits blueberries may offer in helping bones stay healthy, thus helping to reduce the chances of bone loss caused by ageing.”
Moreover, the presence of blueberries’ antioxidants and anti-inflammatory agents, such as polyphenols like anthocyanins, has been shown to alleviate oxidative damage and chronic inflammation – two processes responsible for bone decay.
According to the orthopedist, maintaining bone mass is crucial for preventing osteoporosis and fractures. It has been revealed through laboratory experiments with animals that some compounds found in blueberries promote osteoblastic functions, i.e., the construction of new bone tissues. At the same time, these compounds inhibit the activity of bone-resorbing cells called osteoclasts.
Precautions
Though blueberries can be great supplements for avoiding osteoporosis in later life, Dr Nikhil further cautioned, “It should be noted, however, that blueberries should not be regarded as the only way of fighting osteoporosis; rather, they should be seen as just one part of a wider approach towards osteoporosis prevention.”
The orthopaedist added that consumption of calcium, vitamin D, protein, and other nutrients important for bones will always be the basis of this approach. “In addition to the above, physical exercises such as walking and resistance exercise, as well as maintaining a healthy lifestyle by giving up smoking and drinking alcohol, are no less significant for preventing osteoporosis,” he added.
Lastly, Dr Nikhil noted that those at increased risk of osteoporosis (such as postmenopausal women, people with a family history of the disease, or those with specific disorders) should regularly undergo bone density testing and visit their doctor.
“The inclusion of nutritious products such as blueberries in one’s diet may be an easy and pleasant addition to a healthy lifestyle. Although further research is required to determine whether blueberries can help prevent osteoporosis, there are currently some reasons to believe they can contribute to this goal,” he added.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
