9 proven health benefits of blueberries
Blueberry is a sweet, nutritious, and widely popular fruit. The low-calorie fruit is often called a superfood due to its health benefits. Most people claim that it is their favorite fruit because of its deliciousness.
Blueberries offer the following health benefits.
- Blueberries are one of the most potent antioxidant foods
The antioxidants in our bodies protect us against free radicals and unstable molecules that can damage our cells and result in aging and diseases like cancer.
Blueberries are among the fruits and vegetables with the most significant antioxidant capacity.
Blueberries are rich in a family of polyphenol antioxidants known as flavonoids. These berries are exceptionally healthy because of anthocyanins, one of the flavonoids they contain.
Studies have shown that blueberries directly increase the level of antioxidants in the body.
2. Anti-cholesterol blueberries
DNA and cells are not the only targets of oxidative damage. The oxidation of 'bad' LDL cholesterol is also problematic. It is believed that LDL cholesterol oxidation contributes to heart disease.
Blueberries contain high levels of antioxidants that may reduce levels of oxidized LDL cholesterol. Due to this, blueberries are very heart-healthy.
Blueberries reduced LDL oxidation by 27% in obese people by eating 50 grams a day for eight weeks.
According to another study, eating 75 grams of blueberries with a main meal helps reduce oxidative stress and bad cholesterol.
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3. Blueberries may reduce the risk of heart disease
Blueberries may lower blood pressure and oxidize LDL cholesterol levels, but these are risk factors, not diseases themselves. Knowing whether blueberries aid in preventing real harm, like heart attacks, which are the world's leading cause of death, would be much more informative.
In a study of 93,600 nurses, the nurses with the highest intake of anthocyanin - a powerful antioxidant in blueberries - had a 32% lower risk of heart attack than those with the lowest intakes. Since this study was observational, it couldn't prove that anthocyanins alone made a difference.
Before any conclusions can be drawn, more research needs to be conducted.
4. Blueberries are helpful for your brain and memory
Oxidative stress causes the brain to age more quickly and negatively affects its function.
Blueberry antioxidants have been shown to affect areas of the brain that are crucial for intelligence in animal studies. The brain's aging nerve cells benefit from them, leading to better communication between them.
In human studies, positive results have also been observed. Nine elderly people with mild cognitive impairment drank cranberry juice daily. A variety of brain functions improved after 12 weeks.
Researchers studied 16000 elderly people over six years and found that blueberries and strawberries helped delay mental aging by up to 2.5 years.
5. Despite being low in calories, blueberries are packed with nutrients
Blueberry fruits have a small, crown-like shape and a diameter of about 5-16 mm. At first, it is green, but as it ripens, it turns a bluish-purple color.
Blueberries are one of the more nutrient-dense fruits. 1 cup (148 grams) of blueberries:
Vitamin K: 36% of RDI
Manganese: 25% of the RDI
Vitamin C: 24% of RDI
Fiber: 4 grams
Vitamin C: 2: RDI: 2 mg C
Additionally, it contains 85% water. A full cup has just 84 calories and 15g of carbs.
6. Blueberries may help prevent cancer and aging by reducing DNA damage
DNA damage caused by oxidative processes is inevitable. The body's cells are said to undergo this reaction tens of thousands of times each day. We age because of this. Diseases such as cancer are also linked to this reaction.
A high level of antioxidants in blueberries helps neutralize free radicals that damage DNA.
According to one study, 168 people consumed 1 liter of blueberry and apple juice mixture per day. After four weeks, DNA damage caused by free radicals was reduced by 20%.
7. Blueberries can reduce blood pressure
One of the most significant risk factors for heart disease, high blood pressure, may be greatly reduced by eating blueberries.
A study of obese people at high risk of heart disease showed that eating 50 grams of blueberries a day resulted in a 4-6% reduction in blood pressure.
Similar effects have been observed in other studies, particularly among postmenopausal women.
8. Blueberries may inhibit diabetes through anthocyanins
Blueberries are moderately sweet compared to other fruits. The sugar content in one cup is 15 grams, which is about the equivalent of a small apple. On the other hand, the positive effects of blueberries on blood sugar control outweigh those of sugar.
Blueberries contain anthocyanins that help boost insulin sensitivity and glucose metabolism. Both cranberry juice and cranberry extract have these anti-diabetic effects.
Among 32 obese and insulin-resistant individuals, two daily blueberry smoothies significantly improved insulin sensitivity.
Improvements in insulin sensitivity can reduce the risk of metabolic syndrome and type 2 diabetes, two of today's biggest health problems.
9. After a workout, blueberries can help you recover
During strenuous exercise, muscles can become tired and aching. Various factors may contribute to this, including local inflammation of muscle tissue as well as oxidative stress.
Supplementing with cranberries may help to minimize pain and muscle performance problems by reducing molecular damage.
According to a small study of ten female athletes, blueberries accelerated muscle recovery after strenuous leg exercises.
To conclude
As you see, the health benefits of blueberries can be uncovered in numerous studies. Their antioxidant, vitamin, and mineral content makes them powerful anti-inflammatory and anti-cancer foods. You may feel full and satisfied after eating blueberries because they are a good source of dietary fiber. Adding blueberries to your diet can improve your health and well-being without a doubt.
The best way to enjoy the health benefits of blueberries is to eat them fresh or freeze them and then use them in smoothies or juices. This way, you can take advantage of their nutritional benefits totally. Blueberries can also be dried and added to your favorite dishes. No matter which method you use, you will feel the benefits of blueberries.