SuperFood Blueberry & its 10 proven health benefits
Blueberries are sweet, nourishing and popular wildly.
This superfood is also low in calories and unbelievably healthy for you.
They're so delish that they're their dream fruit for many people.
Here are 10 proven health benefits of blueberries.
1. Blueberries are low in calories yet rich in nutrients.
The blueberry bush (Vaccinium sect. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries.
It is closely related to similar shrubs, such as cranberries and huckleberries.
Blueberries are small—about 0.2–0.6 inches (5–16 millimeters) in diameter—and have a flared crown at the end.
When they first emerge, they are green, then they deepen to purple and blue as they mature.
The two most popular forms are the following:
- Highbush blueberries: The most common cultivated variety in the US.
- Lowbush or “wild” blueberries: Typically smaller and richer in some antioxidants.
Blueberries are among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains (1):
- Fiber: 4 grams
- Vitamin C: 24% of the RDI
- Vitamin K: 36% of the RDI
- Manganese: 25% of the RDI
- Small amounts of various other nutrients
They are also around 85 per cent water, and the whole cup contains just 84 calories, with 15 grams of carbohydrates.
Calorie for calories, which makes them an excellent source of a variety of essential nutrients.
The blueberry is a very popular berry. its low in calories but high in fiber, vitamin C & vitamin K.
2. Blueberries are the King of Antioxidant Foods
Antioxidants shield the body from free radicals, which are reactive compounds that can destroy your cells and lead to ageing and disease, such as cancer. (Source 1)
Blueberries are known to contain one of the highest levels of antioxidants in all different fruits and vegetables.
The key antioxidant compounds in blueberries belong to a class of polyphenol antioxidants named flavonoids. (Source 2)
In particular, one group of flavonoids—anthocyanins—is believed to be responsible for much of the positive health effects of these berries.
Blueberries have been found to directly increase the levels of antioxidants in your body.
Blueberries have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries’ antioxidant with the greatest impact.
3. Blueberries Improve DNA damage that can help protect against ageing and cancer.
Oxidative DNA disruption is an inherent aspect of daily life. It is said to happen tens of thousands of times a day in any cell in the body.
DNA harm is part of the cause we're getting older. It also plays a significant part in the development of diseases such as cancer. (Source 3)
Since blueberries are rich in antioxidants, some of the free radicals that weaken your DNA can be neutralized.
In one report, 168 participants drank 34 ounces (1 litre) of blended blueberry and apple juice a day. After four weeks, oxidative DNA damage due to free radicals decreased by 20%. (Source 4)
These results are associated with smaller experiments using either fresh or powdered blueberries. (Source 5)
Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer.
4. Blueberries Prevent Cholesterol in Your Blood from Being Harmed
Oxidative exposure is not limited to the DNA and cells.
It's also troublesome when the "bad" LDL cholesterol is oxidized.
In fact, oxidation of "bad" LDL cholesterol is a key step in the process of heart disease.(Source 6)
Antioxidants in blueberries are closely associated with decreased levels of oxidized LDL. That makes the blueberries really healthy for your heart.
A daily 2-ounce (50-gram) serving of blueberries reduced LDL oxidation by 27 per cent over eight weeks in obese individuals.
Another research showed that consuming 2.5 ounces (75 grams) of blueberries with a main meal greatly decreased oxidation of "bad" LDL cholesterol. (Source 7)
The antioxidants in blueberries have been shown to reduce a predominant risk factor for heart disease by preventing oxidative damage to “bad” LDL cholesterol.
5. Blueberries can reduce blood pressure
Blueberries tend to have important advantages for individuals with elevated blood pressure, a key risk factor for heart disease.
In an 8-week trial, obese people at high risk of heart disease recorded a 4–6 per cent drop in blood pressure after 2 ounces (50 grams) of blueberry a day.(Source 8)
Similar effects have been observed in other studies—especially in postmenopausal women.
Regular blueberry intake is tied to lower blood pressure in numerous studies.
6. Blueberries can help avoid heart disease
Although consuming blueberries can lower blood pressure and oxidized LDL cholesterol, it is crucial to bear in mind that these are risk factors—not actual diseases.
It will be much more useful to know if blueberries help avoid hard endpoints such as heart attacks, which are the world's leading cause of death.
A research in 93,600 nurses showed that people with the largest consumption of anthocyanins—the primary antioxidants in blueberries—were at a 32% reduced rate of heart problems relative to those with the lowest intake. (Source 9)
Since this was an observational analysis, it cannot be seen that anthocyanins alone induced a decrease in danger.
More tests are needed before any claims can be produced.
Some evidence indicates that eating fruits rich in anthocyanins — such as blueberries — is associated with a reduced risk of heart attacks
7. Blueberries can help to preserve brain function and improve memory.
Oxidative stress will intensify the ageing process of your brain, adversely influencing brain activity.
According to animal studies, antioxidants in blueberries can affect areas of your brain that are important to your intellect. (Source 11)
They tend to benefit ageing neurons, contributing to increased cell signaling.
Human experiments have also shown positive findings.
In one of these trials, nine elderly adults with moderate cognitive disability drank blueberry juice every day. After 12 weeks, multiple brain function markers were increased. (Source 12)
A six-year analysis in more than 16,000 older individuals showed that blueberries and strawberries were related to behavioral ageing delays of up to 2.5 years.
The antioxidants in blueberries seem to benefit your brain by aiding brain function and delaying mental decline.
8. Blueberry anthocyanins may have anti-diabetes benefits.
Blueberries contain a modest amount of sugar relative to other fruits.
One cup (148 grams) contains 15 grams of sugar, equal to a small apple or big orange.
However, when it comes to regulating blood sugar, the bioactive compounds in blueberries tend to overshadow any harmful effects of sugar.
Analysis shows that blueberry anthocyanins have positive effects on insulin sensitivity and glucose metabolism. These anti-diabetes benefits occur with blueberry juice and extract. (Source 13)
In a study in 32 obese people with insulin resistance, two blueberry smoothies induced significant increases in insulin sensitivity every day.
Improved insulin sensitivity is expected to reduce the risk of metabolic syndrome and type 2 diabetes, which are actually two of the world's greatest health issues. (Source 14)
Several studies demonstrate that blueberries have anti-diabetes effects, improving insulin sensitivity and lowering blood sugar levels.
9. May to combat urinary tract infection
Urinary tract infections (UTIs) are general problems for women.
Cranberry juice is commonly considered to help avoid these forms of infections.
Since blueberries are closely related to cranberries, they contain many of the same active substances as cranberry juice. (Source 16)
These compounds are considered anti-adhesives and help deter bacteria such as E. The coli on the wall of your bladder.
Blueberries have scarcely been tested for their affect on UTIs, however are expected to have similar effects to cranberries.(Source 15)
Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of your bladder, which may help prevent UTIs.
10. Blueberries can minimize muscle damage after intense exercise
Heavy exercise can lead to muscle aches and exhaustion.
This is partially caused by local inflammation and oxidative stress in the muscle tissue.
Blueberry supplements can reduce molecular damage, minimize soreness and reduce muscle performance.
In a small sample of 10 female runners, blueberries accelerated muscle regeneration following strenuous leg workouts. (Source 17)
One study suggests that blueberries may aid muscle recovery after strenuous exercise, though more research is needed.
The Bottom Line
Blueberries are incredibly healthy and nutritious.
They boost your heart health, brain function and numerous other aspects of your body.
What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen..