Health Benefits of Blueberries – Hey there readers! There’s nothing quite like eating a juicy, delicious bowl of blueberries on a warm summer day. Not only are they tasty, but they’re also packed with a variety of good-for-you nutrients. While you can say the same thing about most fruits and vegetables, blueberries are having a moment. Even though ever-changing nutrition science and trends come and go, blueberries continue to be viewed as a powerhouse. Some say they’re the secret to glowing skin, others label them a superfood. But just how good can one tiny berry be for you?
Well, keep reading today’s article, where we will tell you about all the health benefits of Blueberries. From promoting healthy aging, helping muscle recovery, preventing acne, helping fight cancer to support digestion, and more, watch till the end to learn about all of them.
14 Most Powerful Health Benefits of Blueberries
1. Improves Brain Health – Health Benefits of Blueberries
Blueberries and your brain health are a match made in heaven. Antioxidants present in them can be the ticket to keeping your mind sharp and healthy. One study evaluated the effects of eating blueberry on the human brain function by having participants follow a diet supplemented with it daily for 90 days. Researchers found that people showed significantly fewer errors in tests used to assess verbal memory and task switching compared to those who took a placebo. In another study, researchers found that older adults with cognitive impairment had increased brain activity in certain parts of the brain while on a blueberry supplemented diet.
You can add it to your diet by sprinkling it onto your oatmeal, add them to your smoothie, or even dipping them in yogurt. Have you ever gotten into an embarrassing situation because of your forgetful memory? Tell us what it was down below in the comments section!
2. Promotes Healthy Aging
A diet rich in blueberries can help stave off age-related disease and cognitive decline, along with many other chronic illnesses. This is because they are jam-packed with antioxidants that protect against the oxidative cell damage that naturally occurs with age. They also protect against chronic sun exposure, environmental toxins and stress. One recent study, compared people who were given a daily drink with 11 grams wild blueberry powder to those who got an antioxidant-extract drink supplemented with fiber. After a month, the people who got the wild blueberries had better blood flow and their immune response got more of a boost.
Another review found that in children who were given a blueberry supplement, there were consistent improvements in memory and executive function, which relates to the ability to control behavior. Older adults and adults with mild cognitive impairments receiving
blueberry supplements experienced these benefits as well as improved motor function, including coordination and dexterity.
3. Betters Heart Health – Health Benefits of Blueberries
Heart disease remains the top killer of both men and women in the US and blueberries may offer some potent protection. Due to their ability to reduce inflammation and oxidative stress, blueberries protect against artery hardening, a condition that ups the risk of heart attack and stroke. One study in men with metabolic syndrome compared the effects of eating one cup of blueberries per day to a placebo over the course of six months. The blueberry eaters experienced sustained improvements in artery function, including reduced stiffness, as well as positive changes in cholesterol profiles. The results led scientists to conclude that blueberries should be included in dietary strategies to reduce heart disease risk.
4. Helps muscle recovery
The wear and tear put on muscles during exercise triggers exercise-induced muscle damage, or EIMD. The effect can result in increased muscle soreness, reduced muscle force, and hindered athletic performance. However, what athletes eat before or after
exercise can potentially offset EIMD. In one study, athletes ate either a blueberry smoothie or a placebo drink of a similar antioxidant capacity five and 10 hours before, and then immediately, 12, and 36 hours after EIMD, which was induced by strenuous strength training. Researchers found a faster rate of muscle strength recovery in the blueberry intervention group. It proved that blueberry consumption triggers adaptive events in the body that accelerate muscle repair.
5. Lowers Blood Pressure
Incorporating a cup of blueberries per day can significantly help with high blood pressure. A study found that participants who ate that amount for eight weeks saw a 5 to 6 percent drop in both systolic and diastolic blood pressure. This may be likely due to the vitamin C, potassium, fiber, and phytonutrients naturally found in blueberries. A cup per day is the perfect amount to sprinkle generously over a bowl of cottage cheese or Greek yogurt with some chopped nuts as a healthy breakfast.
6. Brightens Mood
No, it’s not just because eating blueberries in the sunshine makes you happy, although that doesn’t hurt. Blueberries are thought to be a natural mood enhancer, and there’s research to back it up. A study linked eating blueberries to the improved positive mood in children and adults, possibly due to their flavonoid content. The positive effect occurred after two hours of eating them. So eat up at breakfast and you may feel yourself perk up by lunch.
7. Good for your gut – Health Benefits of Blueberries
Blueberries are rich in gut-healthy fiber. They can alleviate and protect against intestinal inflammations as well as ulcerative colitis, according to research. It was found that the protective effect is even better if they are eaten with probiotics. Recommendations are 30 grams of fiber per day and one serving of 80 grams of blueberries contains around 2 grams.
8. Prevents And Cures Acne
For those with skin that is prone to acne, blueberries can help you achieve blemish-free skin. They have a high concentration of salicylates, a salt of the salicylic acid, which is widely used in topical acne treatment products. Its ability to remove dead skin, open clogged pores, and act against bacteria makes it a very effective treatment for acne. You can make a face pack for the most effective results. Mix mashed blueberries with a few drops of lemon juice and one teaspoon of honey. Apply it to the affected areas. Keep the pack on for about 20 minutes. Rinse it off with lukewarm water.
9. Helps Fight Cancer
Blueberries have a wide variety of nutrients, some of which have been proven to reduce the risk of cancer. This is due to the high antioxidant content which prevents damage by free radicals to your body. Studies on mice have shown that they can lower the risk of breast cancer and may be effective against more aggressive forms of breast cancer. Researchers believe that two cups of blueberries should be adequate to obtain similar results in humans. Polyphenols in blueberries have been directly associated with the reduction in risk of colon cancer. One of the top causes of cancer is eating the wrong type of foods. To know which ones we are talking about, watch this video titled “Top 5 Cancer Causing Foods You Should Avoid” Now back to the proven health benefits of blueberries.
10. Amps Up Weight Loss – Health Benefits of Blueberries
Take a look at the blueberry nutrition profile, and you’ll quickly see why this nutrient-packed berry is great if you’re looking to lose weight fast. It’s low in calories but provides a whopping 4 grams of fiber per cup, fulfilling up to 14 percent of your daily fiber needs with just one serving. Fiber moves slowly through your digestive tract, promoting satiety and keeping you feeling fuller for longer to aid in weight loss.
11. Reduces Inflammation
Although inflammation is a normal immune response that helps protect your body from illness and injury, chronic inflammation is at the root of most diseases. In fact, it is thought to contribute to a wide range of conditions, including cancer, autoimmune conditions, heart disease and even depression. Thanks to its high antioxidant content, blueberries have been shown to have a significant anti-inflammatory effect in the body. A study found that the polyphenols found in blueberries helped reduce the activity of several markers of inflammation.
12. Supports Digestion
With 4 grams of fiber in each cup, including a serving or two of blueberries can help you meet your fiber needs while also promoting regularity and healthy digestion. When you eat fiber, it travels through the gastrointestinal tract undigested, adding
bulk to the stool to keep you regular. In fact, a study found that increasing your intake of dietary fiber could help increase stool frequency in those with constipation.
13. Strengthens Your Bones – Health Benefits of Blueberries
Blueberries are rich in vitamin K, providing about 24 micrograms of the vitamin per one-quarter cup. This amount equates to 20 to 26 percent of the recommended daily value for it. Vitamin K helps your blood clot properly and plays a crucial role in your bone health. Furthermore, it helps your body use calcium to build bones.
14. Maintains Optimum Blood Sugar Levels
Blueberries are highly recommended for people who suffer from insulin resistance and diabetes. They help regulate blood sugar and control obesity. Blueberries have a low glycemic index value. In other words, it takes a longer time for your body to digest and absorb them. Because of this, they cause a smaller and slower rise in your blood sugar levels. They don’t cause your insulin or blood sugar levels to spike. They also make you feel full for a longer period of time. While Blueberries are great, eating them alone would not benefit your health so much.
You have to eat other good foods, in order to maximize their advantages for your body. You
can know more about them by:
9 Mood Boosting foods | Boost Mood with Food
What’s your favourite way to add blueberries to your diet?
Let us know in the comments section below!