Heath Beacon


Benefits of Blueberries

Blueberries have 10 proven health benefits

Blueberries are delicious, nutritious, and extremely popular.  

They are often called a superfood because they are low in calories, and extremely good for you.

They are so delicious and convenient that many consider them to be their favorite fruit.  

These are the just 10 health benefits of blueberries.  

 1. Blueberries are low in calories but high in nutrients  

 The blueberry bush ( Sect. Vaccinium) Cyanococcus is a flowering shrub which produces berries with a blueish-purple hue. Also known as blueberries  

 It is closely related with similar shrubs such as the ones that produce cranberries or huckleberries.  

 Blueberries are small, measuring between 0.2 and0.6 inches (5-16mm) in diameter. They also have a flared crown at their ends.  

 When they first appear, they are usually green. As they mature, they turn purple or blue.  

 These are the two most popular types:  

  •   Highbush Blueberries: This is the most commonly cultivated variety of blueberries in the US.  
  •   Lowbush blueberries or “wild” Blueberries: These are typically smaller and more rich in antioxidants.  

 Blueberries are one of the most nutritious fruits. Blueberries are a 148-gram (one cup) of fruit.  

  •   Fiber: 4 Grams  
  •   Vitamin A: 24% RDI  
  •   VitaminK: 36% RDI  
  •   Manganese 25% RDI  
  •   Other nutrients are available in small amounts  

 Another benefit of Blueberries is that they contain about 85% water and a whole cup has only 84 calories. The entire cup also contains 15 grams carbohydrates.  

 They are a great source of many important nutrients, including calories for calorie.  


 2. Blueberries are the King among Antioxidant Foods  

 Antioxidants protect the body from free radicals and are another one of the Benefits of Blueberries. These unstable molecules can damage cells and cause aging, as well as other diseases like cancer.  

 Blueberries have the highest levels of antioxidants of all fruits and vegetables.  

 Blueberries contain the main antioxidant compounds, which belong to a group of polyphenols antioxidants known as flavonoids.  

 Anthocyanins, a particular group of flavonoids, are thought to be responsible in large part for the berries’ positive health effects.  

 Research has shown that blueberries can directly increase your body’s antioxidant levels.  

 3. Blueberries may help protect against cancer and aging by reducing DNA damage  

 It is a part of daily life that you cannot avoid. It can occur in every cell of your body tens to thousands of times per hour ( 10).  

 DNA damage is a major reason why we age. It is also important in the development and progression of diseases such as cancer.  

 Blueberries are rich in antioxidants which can neutralize free radicals that could damage your DNA.  

   One study found that 168 people consumed 34 ounces (1 Liter) of mixed blueberry juice and fruit juice each day. After four weeks, the oxidative DNA damage caused by free radicals had decreased by 20%.   

   These results are consistent with smaller studies using either fresh or powdered bluberries.   

   4. Blueberries protect Cholesterol from being damaged   

   Your cells and DNA are not the only ones that suffer from oxidative damage.   

   It can also be problematic if your “bad” LDL cholesterol has oxidized.   

   Actually, the key step in the prevention of heart disease is the oxidation “bad” LDL cholesterol.   

   Blueberries have a strong link to lower levels of LDL oxidation. Blueberries are good for the heart   

   In obese patients, a daily intake of 2 ounces (50 g) blueberries per day reduced LDL oxidation by 27% in eight weeks.   

   Another study found that blueberries consumed with main meals (2.5 ounces, 75 grams) significantly reduce the oxidation rate of “bad” LDL cholesterol.   

   5. Blueberries May Lower Blood Pressure   

   High blood pressure is a risk factor for heart disease and blueberries may have some significant benefits.   

   A study of obese people with a high risk for heart disease found that they experienced a 4-6% drop in blood pressure when they consumed 2 ounces (50g) of blueberries each day.   

   Similar effects have been observed in other studies, especially among postmenopausal females ( 19Trusted).   

   6. Blueberries may help prevent heart disease   

   Blueberries can lower blood pressure and reduce oxidized LDL cholesterol. However, these are risk factors and not actual diseases.   

   It would be more useful to find out if blueberries can help prevent heart attacks, which are the leading cause of death in the world.   

   An analysis of 93,600 nurses revealed that those who consumed the most anthocyanins (the main antioxidants in blueberries) had a 32% lower chance of having heart attacks than those who had the lowest intake.   

   This observational study cannot prove that anthocyanins caused the decrease in risk.   

   Before any claims can be made, more research is needed.   

   7. Blueberries can help maintain brain function and improve memory   

   Oxidative stress can slow down your brain’s ageing process and negatively affect brain function.   

   Animal studies have shown that the antioxidants found in blueberries can affect certain areas of the brain essential for intelligence.   

   They may be beneficial to aging neurons and improve cell signaling.   

   Promising results have also been found in human studies.   

   Nine older adults with mild cognitive impairment consumed blueberry liquid every day in one of these studies. They saw improvements in many markers of brain function after 12 weeks.   

   Over 16,000 seniors participated in a six-year study that found blueberries and strawberries had a link to mental aging delays of up to 2.5 years.   

   8. Blueberry Anthocyanins May Be Anti-Diabetes   

Another of the Benefits of Blueberries is that they have moderate amounts of sugar, compared to other fruits.   

   A cup (148g) contains 15 grams of sugar. This is the equivalent of a small orange or small apple ( 1).   

   Blueberries’ bioactive components seem to outweigh any negative effects of sugar when it is blood sugar control.   

   Research has shown that blueberry anthocyanins have positive effects on glucose metabolism and insulin sensitivity. Both blueberry extract and juice can have these anti-diabetes properties.   

   Two blueberry smoothies per day resulted in significant improvements in insulin sensitivity in 32 obese subjects with insulin resistance.   

   Insulin sensitivity can be improved to lower the risk of type 2 diabetes and metabolic syndrome, two of the most serious health issues in the world.   

   9. This may help to fight urinary tract infections   

   Uremic tract infections are a very common problem in women and protection is one of the Benefits of Blueberries.   

   These types of infections can be prevented by cranberry juice, it is well-known.   

   Blueberries are very similar to cranberries and contain many of the same active ingredients as cranberry juice.   

   These substances are known as anti-adhesives. They prevent bacteria such as E. Your bladder wall is protected from coli.   

   Although blueberries are not often studied for their effects on UTIs (unfortunately, they have likely similar effects to cranberries).   

   10. Blueberries may reduce muscle damage after strenuous exercise   

   Strenuous exercise can cause muscle soreness and fatigue.   

   This can be partly explained by the local inflammation as well as oxidative stress within your muscle tissue.   

   Blueberry supplements can reduce the damage at a molecular level. This may minimize soreness and improve muscle performance.   

   A small study of 10 female athletes found that blueberries increased muscle recovery following strenuous leg exercises. 

Benefits of Blueberries