These 12 Health Benefits Of Blueberries Will Surprise You
Overview
Do
you know, what are the benefits of blueberries? What is the nutritional
value of this fruit? Are blueberries good for our health? Can they reduce blood
pressure? Are they safe for diabetics?
Ok!
Don’t be confused. Today we will discuss all the benefits of blueberries
and more.
Health Benefits Of Blueberries |
Blueberries
are another important member of the berry family. They are very tasty as well
as popular in the fitness world.
The
pleasant and sweet taste of blueberries makes them a healthy as well as popular
dessert.
They
are native to North America but now are grown across America, and Europe commercially.
This
berry is an excellent source of antioxidants, other plant compounds, fiber,
vital vitamins, and minerals.
Due
to their massive nutritional value, they are marketed as a superfood. They
provide several health benefits.
Belonging
to the Ericaceae family, the scientific name of blueberry is Vaccinium sp.
Various
types of blueberries are available in the market, but the most common types are
highbush and lowbush blueberries.
Due
to the presence of a strong nutritional profile, and several health benefits, there
are tons of reasons to love this superfood.
Let’s
find out the reasons, and improve our well-being.
Know more topic: 14 Surprising Health Benefits Of Berries
Nutritional Value of Blueberries
Blueberries
are juicy, sweet fruits with very low calories, and are highly nutritious.
The
nutrients of blueberries are very popular in the health world.
Every
100 gm (3.5 ounces) of raw blueberries contain only 57 calories, almost 84% of
water, 2.4 gm of dietary fiber, 0.7 gm of protein, 14.5 gm of carbs as well as
10 gm of sugar.
The
same amounts of this superfood provide very low fat, only 0.3 gm.
They
also consist of vitamins C, K, small amounts of vitamins E, B6, and
adequate amounts of manganese, copper, etc.
They
also contain potassium, magnesium, and calcium.
Blueberries
are rich in several antioxidants and plant compounds, such as anthocyanins,
quercetin, myricetin, etc.
The
surprising health benefits of blueberries generally depend on their
nutritional profile.
Know more topic: 14 Health Benefits of Pomegranate
Health Benefits Of Blueberries
Blueberries
are the most nutrient-dense fruits in the berry family. They provide a ton of
nutrients as well as health benefits.
From
fighting cancer, improving brain, and heart health, delaying aging, preventing
urinary tract infections to supporting wound healing and more.
All
the blueberry benefits are very popular and well-documented.
1. Provide Massive Nutrition
Pleasant
sweet tastes and juicy blueberries are healthy options for your evening snacks.
Besides
their delicious taste, they are a super source of various bioactive compounds
and other nutrients.
The
standard serving size of blueberries is 1 cup or almost 148 gm.
This
single-serving is rich in only 84 calories, 15 gm of carbs, 4 gm of fiber, and
also provides 36% of vitamin K, 24% of vitamin C, 25% of manganese of the RDI.
Nutritional Value Of Blueberry |
The
carbs of blueberry generally come from simple sugar, such as fructose, and
glucose.
The dietary fiber of this superfood is also a source of complex carbs.
However,
blueberries are simple sugar-rich fruits, but according to Healthline, they do
not increase blood sugar levels and are safe for diabetic patients.
Know more topic: Why Refined Sugars Are Truly Bad For Us
2. Powerhouse Of Antioxidants
Various
health benefits of blueberries are directly related to their antioxidant
effects.
Several
studies suggest that blueberries are the most antioxidant-rich food.
Antioxidants scavenge harmful free radicals and protect us from oxidative damage.
Antioxidants Of Blueberry |
Various
bioactive compounds and plant chemicals bring antioxidant effects to this
superfood.
The
compounds are anthocyanins, quercetin, myricetin, etc. Anthocyanins are their main compounds and give color to blueberries.
All
these antioxidants are responsible for preventing oxidative stress, cancer,
heart disease, aging, diabetes, and more.
Know more topic: Top 10 Antioxidant-rich Foods & Their Health Benefits
3. Reduce Cancer Risk
Oxidative
DNA damage is an unavoidable biological process, but excess free radicals in
the body promote this process and increase the risk of cancer.
The
anticancer benefits of blueberries are important here.
Anticancer Effects Of Blueberry |
The
higher amounts of antioxidants present in this fruit block free radicals,
protect our DNA from damage, and prevent gene mutation.
A
study of over 168 people shows that regular consumption of one-liter blueberry
juice (mixed with apple juice) for 4 weeks, can reduce free radical DNA damage
by 20%.
But,
try to consume fresh fruit juice instead of processed as well as packaged
juice.
Know more topic:10 Harmful Effects of Drinking Alcohol
4. Improve Heart Health
Maintaining
low sodium is essential to controlling healthy blood pressure levels, and
blueberries are free from dietary sodium.
According
to a study, a daily intake of 2 ounces (50 gm) of blueberries bring a 4-6%
reduction in blood pressure and protect our hearts in various ways.
On the other hand, the oxidation of bad cholesterol (LDL) is a crucial factor to develop heart diseases. Blueberries may offer some potent protection from it.
The
antioxidant benefits of blueberries are strongly associated with the
reduction of cholesterol oxidation.
Blueberry Improve Heart Health |
According
to a study, regular consumption of 50 gm (2 ounces) serving for 8 weeks, can lower LDL oxidation by 27%.
High
blood pressure and oxidized cholesterol are the risk factors, but not actual
diseases.
Blueberries
also protect our hearts from other several disease-causing effects. Most of
them are fatal.
One
study found that regular consumption of blueberries may improve artery
functions, reduce the hardening of arteries as well as prevent heart attack.
A
study over more than 90,000 nurses showed that those who consume the highest
amounts of anthocyanins had a 32% lower risk of heart attack than those who
consume the lowest amount.
So,
the heart-healthy blueberry benefits keep in mind and include in the dietary
strategies to reduce heart diseases.
Know more topic: 12 Symptoms Of Heart Attack
5. Good For Brain Health
Improving
brain health as well as increasing memory are the vital benefits of
blueberries.
Oxidative
damage creates harmful effects on brain functions and also accelerates the
brain aging process.
The antioxidant
effects of this fruit prevent oxidative brain cell damage and delay the aging
process.
Blueberry Good For Brain |
Blueberries
also protect neurons and improve brain cell signaling.
A
12 weeks study shows that regular consumption of blueberry juice can prevent
early memory decline as well as improve memory.
This
superfood also protects executive*, and psychomotor** functions in older,
healthy adults and children.
On
the other hand, blueberries also prevent dementia and other age-related
cognitive declines.
Due
to the massive health benefits of blueberries, they are fruits regarded
as members of the MIND*** diet.
*Executive
function of our brain is the skill that enables us to focus attention, make
plans, and do multiple tasks.
**Psychomotor
function is the maintaining coordination between body and brain, linked with
eye-hands working together.
***MIND
diet is the Mediterranean and DASH diet intervention, which delays neurodegeneration as well as cognitive decline.
Know more topic: Top 10 Brain Nourishing Foods
6. May Control Diabetes
For
people who are suffering from type-II diabetes, blueberry should be present in
their daily diet.
However, one cup of blueberry (148 gm) contains moderate amounts of sugar, almost 15 gm.
But,
due to the presence of various bioactive compounds, this fruit does not produce
any adverse effect on blood sugar levels.
Diabetes Superfood |
When
our pancreas produces enough amounts of insulin, but cells stop responding
properly, known as insulin resistance.
Blueberries
decrease insulin resistance, which makes them a diabetes superfood.
According
to research, this superfood also improves insulin sensitivity as well as
glucose tolerance.
Another
study shows that 2 servings of blueberry smoothies daily in obese people helps
to reduce the diabetes risk, and improves insulin sensitivity.
So,
the anti-diabetic benefits of blueberries keep in mind and try to staple
them into your daily diet.
Know more topic: 11 Symptoms Of High Blood Sugar
7. Anti-aging Effects
Blueberries
are a potent source of antioxidants and other bioactive compounds.
Antioxidants
of blueberries block free radicals, help to fight
cell damage, and delay aging.
Several
bioactive compounds of this superfood improve blood circulation in the skin and
lower signs of aging.
Blueberry & skin Health |
Regular
consumption of blueberry sends nutrients to the skin cells as well as helps to
get oxygenated. It is very important for skin healing.
On
the other hand, collagen protein is crucial for overall skin health. This
protein supports our skin and enhances its texture.
Vitamin
C in blueberries boosts collagen production naturally in the body and improves
skin in various ways.
Additionally,
blueberries protect our skin from UV exposure also.
So,
a diet high in antioxidants, like blueberries, is associated with fewer signs
of aging and better skin quality.
Know more topic: Surprising Benefits Of Banana Face Mask
8. Promote Weight Loss
Do
you know, obesity and excess body fat enhance the risk of 12 different types of
cancer, such as lungs, mouth, colorectal, etc.
But,
don’t worry. Blueberries can be the solution.
Blueberry For Weight Loss |
The
adequate amounts of dietary fiber in the blueberries fill the satiety, reduce
hunger, and decrease body fat.
On
the other hand, low-grade inflammation and elevated blood sugar are also
responsible for unhealthy weight gain.
The
anti-inflammatory, as well as anti-diabetes benefits of blueberries, play a vital role in weight loss and
maintenance.
According
to the Public Library of Science (PLOS), regular consumption of wild blueberries can reduce the harmful effects of a high-fat diet.
Know more topic: Top 10 Breakfast Foods For Weight Loss
9. Improve Digestion
The
dietary fibers of blueberries act as a prebiotic and promote gut health.
The
fiber content as well as other indigestible carbs provide nutrients to the
friendly bacteria in the intestine, nourish them, and maintain a healthy
gut.
Blueberry Improves Digestion |
Indigestible
fibers also act as a bulking agent, increase stool volume, and improve bowel
movement in the GI tract. So, blueberries reduce constipation.
The
anti-inflammatory effects also decrease inflammation in the gut
and protect us from various types of cancer in the GI tract.
Know more topic: Top 12 Foods To Improve Digestion
10. Boost Immunity
Enhancing
immunity is an important health benefit of blueberries.
According
to a study by Oregon State University, the bioactive compounds of
blueberries raise the activity of the CAMP gene*, which is involved in innate
immunity, and combat bacterial infections.
On
the other hand, vitamin C also boosts the overall immune system.
*CAMP
gene: Human cathelicidin antimicrobial peptide gene.
Know more topic: How To Boost Our Immunity During COVID
11. Helps Muscle Repair
Strenuous
exercise can trigger exercise-induced muscle damage (EIMD) or muscle fatigue as
well as soreness.
This
adverse condition may reduce muscle force, and hinder athletic performance. The
blueberry benefits come as a solution.
Healthy Muscle |
According
to a study, athletes who drank a blueberry smoothie before strenuous exercise
had a faster rate of muscle recovery.
On
the other hand, inflammation, and oxidative stress also damage muscle tissues,
blueberries block them.
So,
the muscle-repairing benefits of blueberries are very popular in the
athletic world.
Know more topic: Health Benefits Of Regular Cycling
12. Fight Urinary Tract Infections
Do you know blueberries promote urinary tract health
and protect from various infections!
UTI is a very common health issue for women.
According to the WHO, almost 50% of women report having had a urinary tract
infection at some point in their lives.
Generally, UTIs are caused by E. coli bacteria, which
bind to the wall of the urinary bladder, and lower parts of the urinary tract.
Here is the importance of blueberries.
Blueberries contain some vital phytochemicals, known
as anti-adhesive substances, which prevent E. coli from binding to the urinary
tract’s wall.
Now, The Conclusion
Blueberries provide numerous health benefits. They
are potent sources of antioxidants, and incredibly healthy.
The nutritional profile of this superfood is well
documented.
The low calories and high dietary fiber of blueberries
play an important role in weight loss.
As a prebiotic food, blueberry also improves
digestion and reduces constipation.
They are a powerhouse of antioxidants, block free
radical cell damage, protect from UV exposure, enhance collagen production, and
reduce signs of aging.
This superfood decreases insulin resistance, reduces
the risk of cancer, and boosts heart health as well as brain function.
So, blueberries are extremely nutritious, sweet, colorful, and can be easily incorporated into the daily diet.
Thank You.
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