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.

 

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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.

 

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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.

 

 

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