Blueberries, one of the most nutritious berries in the world, have many different health benefits. Sweet and delicious plus Very beneficial for health, ready to eat the beneficial food, and the low in the calories. Blueberries are preferred by health-conscious people to be added to smoothies, mixed with porridge or yogurt, or topped with salads.
Blueberries are often referred to as “superfoods,” a marketing term that refers to foods that are more nutritious than average, and their various benefits are scientifically based. So I checked with nutritionist Jenna Hope for the scientifically proven efficacy of blueberries.
Blueberry Health Benefits 11
Blueberries are shrubs that produce Northern Highbush flowers and are very close to trees such as cranberries, blueberries, lingonberries, and huckleberries. Many of the benefits of blueberries are due to the various plant components found in berries, such as polyphenols.
“Polyphenols are powerful antioxidants that help offset free radicals in the body,” Hope said. “Blueberries are rich in anthocyanins, a type of polyphenol, and have been shown to support heart health.”
Hope adds that it is also rich in vitamins such as vitamin C, “supports the health of the immune system” and is a source of fiber, “helping to support healthy gut bacteria”.
Blueberries are so versatile that it’s easy to take advantage of them. Studies suggest that eating one-third cup a day, 80g per serving, reduces the risk of illness.
“You can add it to porridges, salads, smoothies, mix it with yogurt, or freeze it for a healthy snack. You can also combine it with chia seeds to make blueberry jam.”
These are just a few reasons why you should add blueberries to a healthy diet. Check out the 11 scientifically-founded benefits of blueberries below.
1: Very rich in nutritional components
The nutritional content of blueberries is impressive. An excellent source of some vitamins and minerals, with 150g, about one-quarter of the daily intake of vitamin C and magnesium and more than one-third of the daily intake of vitamin K1. include. a small amount of vitamin E, and vitamin B6, copper, etc.
2: Good for the intestines
Blueberries are also rich in fiber, which is useful for intestinal health. It protects the intestines from inflammation of the intestines such as ulcerative colitis and relieves symptoms, and a study by the Faculty of Engineering at Lund University in Sweden found that the protective effect is further enhanced by eating blueberries with probiotics. Rice field. “It is recommended that you take 30g of fiber per day, and 80g of blueberries per serving contains about 1.5g,” Hope said.
3: Contains strong antioxidants
One of the main benefits of blueberries is that they are rich in antioxidants. Antioxidants protect the body from free radicals. Free radicals are wastes produced by cells in the body in response to environmental stress and processed foods and are said to be associated with diseases such as heart disease, cancer, rheumatism, and stroke.
Blueberries are one of the most antioxidant-rich foods of all fruits and vegetables. The main antioxidant in blueberries is flavonoids, a type of polyphenol. A study from South Dakota State University found that freezing blueberries enhances the effectiveness of antioxidants.
4: Reduce DNA damage
Oxidative stress from free radicals damages DNA, accelerating aging and exacerbating the disease. Blueberries, rich in antioxidants, help prevent free radicals from damaging DNA. A study published in the journal Carcinogenesis found that drinking 1 liter of blueberry juice for 2 weeks reduced oxidative damage to DNA by free radicals by 20%.
5: Reduce the risk of heart disease
A six-month study by the University of East Anglia in the United Kingdom found that eating 150 grams of blueberries daily reduced the risk of cardiovascular disease by up to 15%. Researchers report that investigators with metabolic syndrome, a condition that significantly increases the risk of heart disease, stroke, and diabetes, “persistently improved vascular function and arterial wall hardening.” “I suspect that this is because blueberries are a flavonoid that is the source of the red and blue colors and are rich in a natural ingredient called anthocyanins. , “said Professor Ideen Cassidy, chief researcher.
6: Protect brain function
Foods rich in phytochemicals, such as blueberries, are effective in stopping short-term and long-term memory loss associated with aging, according to the Peninsula Medical and Dental University in the United Kingdom. Although the specific mechanism is not yet known, flavonoids in blueberries have been shown to activate proteins to signal through specific pathways in the hippocampus, the part of the brain that controls learning and memory.
In a study conducted by the American Chemical Society, a group of volunteers in their 70s with early memory loss were asked to drink 2-2.5 cups of commercially available blueberry juice daily for two months but did not. There was a “significant improvement in” learning and memory testing “compared to the group. ” The findings of these hypothetical memory studies are encouraging, and routine blueberry supplementation may be an approach to prevent or reduce neurodegeneration, “the report said. States.
7: Promote concentration
According to a study by the University of Reading in the United Kingdom, blueberries significantly improve concentration and memory. Participants took an attention test in the morning after drinking a smoothie containing 200g of blueberries. In the afternoon, the intelligence of those who drank the smoothie was 15-20% higher than that of the control group who did not. It is believed that flavonoids contained in blueberries increased blood flow to the brain and acted on signal pathways essential for cell survival and growth.
8: Control blood sugar level
Blueberries contain 15g of sugar per 150g, but laboratory experiments suggest that anthocyanins in blueberries help control blood sugar levels by increasing insulin sensitivity. Where insulin resistance increases the risk of metabolic syndrome and type 2 diabetes, effective insulin sensitivity reduces that risk. Blueberries have also been shown to be effective in blocking certain digestive enzymes and reducing blood sugar spikes after a carbohydrate-rich diet.
9: Antioxidation of cholesterol
Antioxidants in blueberries help prevent the oxidation of LDL (bad) cholesterol in the body, as well as protect cells and DNA. This is important because oxidized LDL cholesterol causes heart disease. An eight-week study by Oklahoma State University found that eating 50g of blueberries daily reduced LDL oxidation by 27%.
10: Lower blood pressure
Several studies have shown that eating blueberries is associated with lowering blood pressure and has a heart-protecting effect. High blood pressure is a major factor in the risk of heart disease. In the same Oklahoma State University study as above, researchers measured participants’ blood pressure over an eight-week period and found a 4-6% reduction.
11: May help muscle recovery
Although further research is needed, early research stages suggest that blueberries help speed muscle recovery after intense workouts. A small study published in the journal of the Independent Society of Sports Nutrition found that drinking blueberry smoothies before and after a workout accelerates the recovery phase.