10 Feb 10 Health Benefits of Blueberries
Blueberries are a superfood that can provide substantial health benefits. They’re packed with nutrients, such as fiber, vitamin C, and manganese. Blueberries also contain special antioxidants that may ward off disease.The small fruit has been known to boost heart health, protect against cancer, improve memory, and offer many more health perks.
What’s a Superfood Anyway?
Although not a scientific, regulated term, “superfood” generally describes a nutrient-dense food that offers health benefits, such as disease prevention. Superfoods provide many health benefits and contain health-boosting nutrients, such as vitamins, minerals, healthy fats, fiber, and antioxidants. Experts say it’s best to eat a well-balanced diet that includes a variety rather than focusing on a particular food. However, adding superfoods to a healthy eating plan can provide additional nutritional support.
Benefits of Superfoods
Each superfood offers distinct nutritional benefits, but in general, they are known to:2
- Reduce inflammation in the body
- Boost heart health
- Promote a strong immune system
- Lower cholesterol
- Lessen the risk of cancer
Ways to Eat Superfoods in One Serving
You may be able to maximize your consumption of superfoods by combining them. Some ways to incorporate different superfoods into one meal include preparing:
- Bowls
- Smoothies
- Soups
- Salads
Benefits Packed Inside Blueberries
Fresh Blueberries
Fresh Blueberries
-
Good source of fiber
-
Good source of vitamin C
-
Excellent source of manganese
-
Excellent source of vitamin K
-
Virtually no fat
FROZEN BLUEBERRIES
-
Good source of fiber
-
Good source of manganese
-
Excellent source of vitamin K
Blueberries contain compounds that may improve your health and prevent some common diseases. Blueberries also contain copper, beta-carotene, folate, choline, vitamins A and E, and manganese. As well as anthocyanins, vitamins, and minerals, blueberries contain a diverse range of phenolic compoundsTrusted Source such as quercetin, kaempferol, myricetin, and chlorogenic acid. These contribute to the antioxidant capacity of blueberries. The large quantities of bioactive compounds place blueberries high on the Aggregate Nutrient Density Index (ANDI). This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity. Foods with the most nutrients per calorie have the highest rankings, and blueberries are placed among the top fruits and vegetables for nutrient density, with an ANDI score of 132. ANDI is one of several rating systems for food nutrition, but further research is needed to determine the role of specific foods in disease prevention.
Blueberries and Flavonoids
Blueberries get their bright color from flavonoids, special plant compounds that provide many health benefits.
Boost Heart Health
Blueberries contain a type of flavonoid called anthocyanins, which may protect your heart. In one study, women who ate anthocyanin-rich foods, such as blueberries and strawberries, three or more times a week lowered their risk for a heart attack by 32%.2 The fiber content in blueberries may also provide heart benefits. Studies have found high dietary fiber intake can lower incidence and death rates due to heart disease.
Prevent Cancer
Vitamin C, vitamin A, and the various phytonutrients in blueberries function as powerful antioxidants that may help protect cells against damage from disease-linked free radicals. Research suggests that antioxidants may inhibit tumor growth, decrease inflammation in the body, and help ward off or slow down esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers. Blueberries also contain folate, which plays a role in DNA synthesis and repair. This can prevent the formation of cancer cells due to mutations in the DNA
Improve Memory
Eating blueberries may help improve your memory recall. Researchers believe the antioxidant and anti-inflammatory effects of the fruit are responsible for boosting brain health. One study found that adding at least one serving of blueberries a week to a person’s diet slowed cognitive decline in older women by 2.5 years.
Help Gut Health
Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content. Dietary fiber is also commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase satiety, or the feeling of being full, and reduce appetite. Feeling fuller for longer can reduce a person’s overall calorie intake.
Support Vision
Eating blueberries may support your eye health. Anthocyanins found in the fruit have protective properties that can protect your sight. They may also help slow vision loss in eye conditions like macular degeneration and retinitis pigmentosa.
Lowering blood pressure
Maintaining low sodium levels is essential to keeping blood pressure at a healthful level. Blueberries are free of sodium. They contain potassium, calcium, and magnesium. Some studies have shown that diets low in these minerals are associated with higher blood pressure. Adequate dietary intake of these minerals is. However, other studies have counteracted these findings. For example, a of people with metabolic syndrome found that daily blueberry consumption for 6 weeks did not affect blood pressure levels.
Enhance Skin
Collagen is the support system of the skin. It relies on vitamin C as an essential nutrient, and works to help prevent skin damage caused by the sun, pollution, and smoke. Vitamin C may also improve collagen’s ability to smooth wrinkles and enhance overall skin texture. One cup of blueberries provides 24 percent of the recommended daily allowance of vitamin C.
Aid in Muscle Recovery
Some research shows that blueberry supplements may lessen soreness after physical activity. In a study, athletes who drank blueberry smoothies before and after their workouts experienced accelerated muscle recovery.
Help Manage Diabetes
Studies have found that people with type 1 diabetes who consume high-fiber diets have low blood glucose levels, and people with type 2 diabetes who consume the same may have improved blood sugar, lipid, and insulin levels. One cup of blueberries contributes 3.6 grams (g) of fiber. A large 2013 cohort study published in the BMJ suggested that certain fruits may reduce the risk of type 2 diabetes in adults. Over the course of the study, 6.5 percent of the participants developed diabetes. However, the researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7 percent.
Strengthen Bones
Blueberries are loaded with vitamins and minerals that aid in maintaining bone strength. These include calcium, magnesium, vitamin K, iron, phosphorus, zinc, and manganese.
How Many Blueberries Should You Eat in a Day?
The U.S. Department of Agriculture (USDA) recommends eating about 2 cups of a variety of fruit daily for most adults, which could include blueberries.12 Consuming too much of anything can make you feel sick, so it’s a good idea not to overdo it.
Single Blueberry Serving: Nutrition Facts
One cup of blueberries contains the following:8
- Calories: 84.4
- Fiber: 3.55 grams (g)
- Carbohydrates: 21.5 g
- Sugar: 14.7 g
- Vitamin C: 14.4 milligrams (mg)
- Calcium: 8.88 mg
- Iron: 0.414 mg
- Magnesium: 8.88 mg
- Phosphorous: 17.8 mg
- Manganese: 0.497 mg
- Vitamin K: 28.6 micrograms (mcg)
How Do Blueberries Compare to Other Berries?
Berries, in general, have a good nutritional profile. While blueberries might contain more of a particular nutrient, other berries might provide different benefits.
Sugar in Blueberries
One cup of raw blueberries contains about 15 grams of sugar. While this is a moderate amount of sugar, it’s important to remember that blueberries contain natural sugars. They are better for you than refined sugars commonly found in processed foods. What’s more, research has shown that the fruit can provide positive health effects for people with diabetes. Blueberries are also a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) food, which means even though they contain sugar, they shouldn’t cause intestinal distress.
How to Shop for Blueberries
When buying fresh blueberries, look for plump, deep blue with a slightly gray dusting on their surface. Blueberries that have a red hue to them are underripe.
Should Anyone Not Eat Blueberries?
People who are allergic to blueberries should avoid the fruit. Also, because they contain a lot of fiber, eating too many can cause gut issues for some people.
Nutrient-Dense Blueberry Ideas
Blueberries are easy to incorporate into snacks and meals. You can add them to:
- Smoothies
- Bowls
- Cereals
- Yogurts
Adding them to a salad with multiple fruits or veggies is even better. You’ll enjoy the health benefits of blueberries and the nutrients these other foods provide.
Summary
Blueberries are a delicious fruit that offers various health benefits, including boosting heart health, improving memory, preventing cancer, improving gut health, and more. Incorporating them into your diet could provide disease protection. But blueberries alone won’t make you healthy. A balanced diet and regular exercise are the best ways to ensure overall wellness.
CURATED BY OZZIE SMALL
No Comments