Often labeled superfood by some, blueberries are tasty and full of nutrients. They are loaded with phytoflavinoids and antioxidants, as well as vitamins and minerals. From reducing inflammation to lowering the risk of heart disease and cancer, they are very beneficial for your health. In this article, you will discover 10 blueberry benefits that can change your life.
As a bonus, at the end, I will show you a heart helper smoothie recipe made from blueberry you can use daily to improve your hearth functions and strengthen your immune system. Kindly, read to the end to make sure you don’t miss a thing about this special fruit.
Here are 15 Proven Health Benefits of Blueberries:
#1 Low in Calories but High in Nutrients – Blueberry contains about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates making them an excellent source of several important nutrients. Blueberry benefits comes mainly because of anthocyanidins. They are exceptional antioxidants found in red/purple fruits and vegetables, reported to be effective in fighting a variety of health conditions.
#2 Loaded with Antioxidants – Blueberries are among the fruit with the highest antioxidant levels of all common fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids, particularly anthocyanins. It is found in teas, wines, honey, fruits, vegetables, olive, nuts, cereals, and cocoa, and are responsible for most of blueberries benefits.
#3 Reduce DNA Damage – By reducing DNA damage, blueberries help protect against premature aging and cancer. Many recent studies find blueberries reduce DNA damage in the participants within days of intake. DNA damage is the genesis of formation of cancerous cells, as well as the leading driver of aging. The fact blueberries are high in antioxidants, they are able to neutralize some of the free radicals that damage your DNA. Therefore, it plays an important role in the development of diseases like cancer
#4 Inhibit Cancer Cells – According to study published by Mary Ann Lila, director of N.C. State University’s Plants for Human Health Institute (PHHI) and member of the Department of Natural Resources & Environmental Sciences, “anthocyanins have demonstrated marked ability to reduce cancer cell proliferation and to inhibit tumor formation. In both in vitro and in vivo research trials, anthocyanins have demonstrated marked ability to reduce cancer cell proliferation and to inhibit tumor formation. The capacity of anthocyanin pigments to interfere with the process of carcinogenesis seems to be linked to multiple potential mechanisms of action including inhibition of cyclooxygenase enzymes and potent antioxidant potential.”
#5 Main Health Cholesterol Levels – Many compounds in blueberries have been found to reduce the levels of unhealthy cholesterol levels, thus reducing the risk factor for heart disease by preventing oxidative damage to “bad” LDL cholesterol. Blueberries are good for your heart and the entire cardiovascular system. Anthocyanin along with its associated flavonoids have demonstrated properties to protect the body against a myriad of human diseases.
#6 Lower Blood Pressure – Regular blueberry intake is tied to lower blood pressure in numerous studies due to its beneficial effects on the cardiovascular system. If you are a person with high blood pressure which is a major risk factor for heart disease, you can consume 2 ounces or 50 grams of blueberries per day in span of eight weeks.
#7 Prevent Heart Disease – Plenty of evidence shows that eating fruits that are rich in anthocyanins, such as blueberries, is associated with a reduced risk of heart disease, including heart attacks. A study found that those with the highest intake of anthocyanins in their diet, the main antioxidants in blueberries, were at a 32% lower risk of having a heart attack compared to those with the lowest intake.
#8 Maintain Brain Function and Improve Memory – The antioxidants in blueberries may improve brain function and delaying mental decline if consumed regularly. It is also believed that blueberries may affect areas of your brain that are essential for intelligence. In addition, Blueberry has been found to increase neurogenesis, formation of new neurons from neural stem and progenitor cells which occurs in various brain regions.
#9 Anti Diabetes – Blueberries also have anti-diabetes properties by lowering blood sugar levels and improving insulin sensitivity, thus, reducing the risk of metabolic syndrome and type 2 diabetes. The berries also provide moderate amounts of sugar compared to other fruits. Researchers determine that these health benefits are due to the high concentration of anthocyanins in the blueberries. These anti-diabetes effects occur with both blueberry juice and extract.
#10 Fight Urinary Tract Infections (UTI) – When trying to treat UTI naturally, most people recourse to cranberries. The truth, blueberries also contain compounds that can prevent formation or spread of certain bacteria from binding to the wall of your bladder. This not only may help prevent UTIs, but also improve the health of the urinary tract system in general. These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder.
#11 Reduce Muscle Damage after Strenuous Exercise – A recent study has found that blueberries may improve muscle recovery after strenuous exercise. It does so by lessening the damage that occurs at a molecular level, minimizing soreness and boosting muscle performance.
#12 Improve Intestinal Health – Blueberries are also used as a remedy for both diarrhea and constipation. A new research finds that blueberry fiber can alleviate intestinal disorders and protect against intestinal inflammations, such as ulcerative colitis. The curative effect is even better when the blueberries are eaten together with probiotics.
#13 Anti-Inflammatory – The vitamins and flavonoids in the blueberries can help fight cellular inflammation. They have special chemicals that help regulate the immune system to fight or reduce chronic inflammation.” When consider Chronic inflammation is the root cause may diseases, using natural means to prevent it is crucial.
#14 Improve Metabolism – Consuming a small portion of berries, including blueberries, can improve or regulate your metabolism and prevent many a variety of problems related to metabolic syndrome and deficiency.
#15 Weight Loss – Why consuming unhealthy fattening snacks while you can enjoy berries and lose weight safely and permanently? Snaking blueberries is an easy, yet effective, way to reduce your fat and calorie intake in your diet when trying to lose weight. It decreases belly fat and flatten your stomach. Berries are low in calories but very rich in dietary fiber, vitamin C and potassium – which are vital in your diet to main a healthy weight.
In addition to health benefits, Blueberries have a delicious and sweet taste pleasant to everyone. You can eat them fresh, frozen or juiced. You can use them in jams, baked goods, jellies, and more.
As promised, here is a recipe which can help you consume blueberries more often.
2 small raw beetroots, peeled and roughly chopped
1 small apple peeled, quartered and cored
50g fresh or frozen blueberry
1 tbsp grated ginger
300ml water or coconut water
Procedure: Put the blueberries, beetroot, apple, and ginger in a blender, top up with the water then blitz until smooth. It goes well with healthy banana bread.
If you have question or additional information on blueberry health benefits, kindly, comment below.