20 Science-Backed Benefits Of Blueberries
Packed with fiber, low in calories and high in vitamin C, it’s already clear why blueberries are a super fruit. They area sweet and satisfying snack that goes well with smoothies, salads, and desserts. This tiny fruit has proven to nourish the body in remarkable ways.
The following is a list of 20 science-backed benefits of blueberries. You will discover how this super fruit works its magic.
1. Detoxify: Prevent Disease and Slow Ageing Blueberries are considered to possess the highest antioxidant capacity of any other fruit or vegetable. That’s significant.
The antioxidants in blueberries are one of the most important benefits to the body because they protect the body from free radicals which are unstable molecules that can contribute to the development of diseases like cancer.Blueberries belong to the family of polyphenols, called flavonoids. The antioxidants in blueberries can slow down the process of aging by ridding the body of toxins and aiding in the digestion of healthy foods.
2. Sugar that Helps Lower Blood Sugar There is quite a bit of sugar in blueberries, 15 grams in one cup!
But the amazing thing about this sweet fruit is that it actually can help lower blood sugar levels because it has chlorogenic acid, which has been proven to lower blood sugar levels and control blood-glucose lives in people with type-II diabetes.
3. Good for the Eyes There’s a compound in blueberries called anthocyanoside which has been proven to reduce the loss of vision.
Blueberries are significantly rich in this compound. Studies have been done that have concluded that eating 3 servings of blueberries a day, reduces the risk of age-related mascular degeneration.
4. Preventing Urinary Tract Infections (UTI) If you suffer from UTI’s, eating berries like blueberries and cranberries can help prevent the infection.
Blueberries have a compound that prevents bacteria from heading down there. Even if you already have a UTI and are taking antibiotics, eating blueberries can help bring some relief.
5. Brain Health and Memory Blueberries are good for brain function. Numerous studies have been conducted that have found that eating a blueberry-rich diet can help in cognitive function.
There has even been research that has concluded that memory loss associated with aging can be reversed by eating more blueberries.
6. Energy Booster Blueberries are basically a fat-free brain food. Combined with manganese and vitamin C, blueberries are an excellent way to boost your energy. The fresh sweet taste will leave you feeling energized and refreshed after eating them.
7. Strengthen Immunity There is a chemical in blueberries called pterostilbene. Pterostilbene has been shown to help strengthen immunity. Blueberries have a significant amount of this chemical, so eating blueberries everyday can is particularly beneficial during thecold season.
8. Bone Health Blueberries have a lot of manganese. Manganese is important when it comes to building strong bones.
There was a study conducted in 2010 where they compared animals on a diet of freeze-dried blueberries in comparison to animals who were not fed blueberries.The animals who were fed blueberries had better bone mass than the animals who were not.
9. Digestive Health Already knowing that blueberries are high in fiber and rich in antioxidants, it’s no wonder they are considered good for digestive health.
If you suffer from difficulties with digestion eating a lot of blueberries can help. Try eating blueberries on an empty stomach in the morning.Allow your body to reap the benefits first thing in the morning before eating heavier foods. You may notice some real changes in your regularity and overall digestive health.
10. Diarrhea and Constipation The same reasons blueberries are good for digestion are the reason blueberries can help relieve constipation and diarrhea.
When you are experiencing the unpleasant condition of diarrhea or constipation, eating anything heavy is not a good idea.Drinking water and snacking on a light, fiber-rich food like blueberries can help relieve constipation and diarrhea.
11. Cancer Prevention The antioxidants in blueberries help with cell protection which in turn is a preventative for cancer.
Blueberries contain a compound called phenolic which fights cancer cell buildup.A study was conducted which found that women who had a high intake of blueberries are 34% less likely to develop ovarian cancer than compared to women who didn’t eat blueberries, or ate very little blueberries.
12. Healthy Heart A nurse’s health study concluded that women who eat 3-4 servings of blueberries a day were 32 percent less likely to have a heart attack.
There is a compound in blueberries that widen the artier and help control the buildup of plaque around the heart which is the cause of heart attacks.Eating blueberries will strengthen your heart and can help prevent against heart attacks.
13. Weight Loss/Control, Specifically Belly Fat Blueberries can help control weight because of the high fiber content.
Fiber leaves the body feeling full and satisfied, preventing you from eating empty calories.Not only do blueberries help with weight control, they specifically target the belly. Polyphenols found in blueberries have been proven to reduce fat in the belly.
14.Absorb the Heavy Stuff Blueberries contain B-complex vitamins like folates and pantothenic acid.
The B-complex vitamins in blueberries can helpin the digestion of heavier foods that consists of carbs, proteins and fats. Eat your blueberries first, before anything heavy, on an empty stomach. You can eat them on their own or in a smoothie or a salad. Then eat the heavier foods. You’ll find the heavier food digests easier when you start with a fiber-rich snack like blueberries.
15. Cardiovascular Protection Blueberries antioxidant properties help protect the cardiovascular system. Eating a cup of blueberries a day has shown to improve blood fat balance, HDL cholesterol, and lower triglycerides.
If you suffer from any cardiovascular problems, consuming blueberries can help.
16. Blood Pressure The antioxidant properties that help protect the cardiovascular system also help with high blood pressure. Since blueberries can lower blood fat balance, they can be beneficial for people suffering from high blood pressure.
17. Lower Cholesterol and Help with Blood Circulation The flavonoids in blueberries that protect our bodies from free radicals can help lower cholesterol and help with blood circulation.
18. Healthy Skin The high vitamin C content in blueberries make them an excellent food for the skin. Vitamin C is vital for skin and tissue repair.
The vitamin C and antioxidants in blueberries can help the skin rebuild itself and protect the skin from pollution and UV rays.
19. Reduce Muscle Damage There may be some evidence that blueberry consumption can accelerate the recovery of muscle damage after a strenuous workout. There was a small study conducted with 10 women athletes.
The women performed strenuous legs exercises, and the consumption of blueberries proved to help quicken the recovery of muscles post-workout.
Good for Mental Health Eating a healthy diet is always good for the mind, and we have already discussed how blueberries have been proven to help cognitive function and memory.
Eating blueberries can also work as a mood booster and anti-depressant. The richness in nutrients of blueberries keeps the mind healthy.