Eating one fruit a day can help cut blood pressure and diabetes and boost memory

Recent studies have revealed that eating a handful of blueberries daily can significantly boost your health. Known for their high antioxidant, vitamin and fibre content, blueberries and other red fruits like strawberries, raspberries, blackberries, and cherries are hailed for their health-boosting properties.

These qualities make them the perfect food for warding off diseases and promoting overall good health. Research published in the Journal of the International Society of Sports Nutrition discovered that blueberries can enhance blood pressure, endothelial function (a layer of cells lining all blood vessels that regulates exchanges between the bloodstream and surrounding tissues), and arterial stiffness.

A 2021 study featured in Nutrients found that blueberries can aid in managing glucose and insulin levels, reports Surrey Live. Another research piece published in Antioxidants discovered that blueberries can enhance skin elasticity and reduce skin roughness.

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The Nutrients study revealed that participants who ate half a cup of blueberries daily for 12 weeks experienced improvements in learning, memory, and function including decision-making, planning, concentration and task management. According to the study, titled Blueberry Supplementation in Midlife for Dementia Risk Reduction, researchers noted better performance in the group consuming blueberries, and a reduction in memory encoding difficulty in daily life activities.

While blueberries aren't a magic bullet, evidence suggests that regularly including them in your diet could help stave off cognitive decline if started early. However, it's important to remember that genetics also play a significant role in the onset of dementia.

Moreover, a wealth of research indicates that a balanced diet, regular exercise, and a healthy lifestyle can significantly influence cognitive ageing and memory, either by improving or at least maintaining their effects. Here are some areas you can focus on to boost your health:

• A healthy diet can reduce age-related cognitive decline
• Exercise can delay or even reverse physical deterioration of your brain
• Getting enough sleep, as a lack of quality rest is associated with accelerated brain atrophy and impaired brain functional connectivity
• Ditching alcohol, tobacco, and other drugs which directly affect the brain, causing it to age faster

It comes as nutritionists recommend adding one particular fruit to their weekly shopping list to improve our immunue systems. The fruit is also packed full of vitamins the body needs to bat off any potential illnesses as cold and flu season kicks in.

Pears provide fibre, antioxidants, and essential vitamins required to support health during the colder months. They don't cost much either. At Tesco, shoppers can get a five-pack of Conference Pears for £1.60, which is 32p per pear.

Nicolle Cucco, a registered dietitian, explains why this sometimes overlooked item deserves a place in your fruit bowl from September onwards. Nicolle, who is also a trained chef and certified PT at Muscle Booster, is also urging Brits to consider eating pears from the start of next month, as the 32p fruit can help boost a variety of the body’s functions.

Explaining the science behind the pear’s health-boosting benefits, Nicolle said: "With the fruit coming into season in the UK from September, pears, particularly when unpeeled, offer a range of nutritional and health benefits.

"The variety of vitamins and antioxidants supports a number of bodily functions, including the gut, heart, and immune system."