10 Proven Health Benefits of Blueberries


Looking to improve your health with the berries? Take a look at some of the proven health benefits of these blueberries in your body, such as reducing blood-sugar level and cholesterol protection

Blueberries are one of the common, nutritious, and sweet in the family of berries. They are the perfect choice for people who are looking for foods with low calories. Blueberries top the list of some of the incredible natural superfoods. They have disease-fighting qualities, which makes them the best choice for a healthy being. The blueberries offer supper health protection. Consider adding them to your diet. They are the smallest in size amongst the other types of barriers with highly nutritious properties. Most people consider them as their convenient, tasty, and favorite fruit. However, some people still wonder how the blueberries maintain their skin health. Here are the 10 proven health benefits of blueberries.

Blueberries Are Low in Calories but High in Nutrients

Vaccinium sect. Cyanococcus is a type of shrub found in western countries that produces the purple, bluish hue. The blueberry shrubs have close similarities to shrubs that produce huckleberries and cranberries. Blueberries are the most common nutrient-dense hue. The blueberries contain 4 grams of fiber, 24% vitamin C, 25% manganese, and 36% vitamin K. This makes them the best fruit for an appropriate diet. Also, they contain 15 grams of energy-giving food (carbohydrates). This fruit is the perfect choice for you since it offers several essential nutrients.

Blueberries are the King of Antioxidant Foods

Antioxidants in blueberries are perfect for your body. The blueberries contain the highest levels of antioxidants in all popular vegetables and fruits. These antioxidants protect the body from radicals. Free radicals can easily damage the cells that protect you against diseases like cancer or high blood pressure. The antioxidants in hue belong to flavonoids. Under this group, there are anthocyanins, which is one of the compounds in barriers responsible for offering essential health effects to your body.

Reduces the Chances of DNA Damage

Blueberries are responsible for protecting your body against diseases like cancer and aging. People grow older earlier because of DNA damage. This is something that happens daily in a human’s life. Your body cannot fight early aging or cancer when the DNA is damaged. However, the blueberries can neutralize the free radicals and prevent them from damaging your DNA. You can consume powdered or fresh blueberries for better results.

Protection of the Cholesterol

Cholesterol is one of the essential components in the blood, and if they are damaged, this might bring health issues. The DNA and the cells are linked by cholesterol. Once they are oxidized, your heart is likely to develop diseases. However, since blueberries have the highest antioxidants, they can be consumed to prevent cholesterol from being damaged. Also, this reduces the high risks of heart diseases.

May Lowers Blood Pressure

High blood pressure is caused by numerous factors, from obesity to excess calories. Dealing with this disease has not been an easy journey for many. However, blueberries come in as a preventive measure that can lower your blood pressure back to a normal state. High blood pressure brings about different heart conditions that might not be safe. Consuming 50 grams of powered blueberries per day will help you reduce the high chances of heart familiarity. Regular intake of blueberries lowers blood pressure, according to numerous researches.

They May Help Prevent Heart Diseases

Regular consumption of hues prevents the damage of cholesterols and lowers blood pressure. However, you need to understand that these two are not diseases but mere factors. It would be of importance to know if the hue can help prevent your heart from dangerous diseases. Heart attack is one of the common heart conditions that kill many across the world. However, high consumption of blueberries rich in anthocyanins lowers the risk of getting heart attacks. Since it is based on the study, there is no proof that blueberries can reduce heart risks.

Hues Can Help Maintain Brain Function and Improve Memory

The brain is the most critical organ in a human’s life. It controls all the body’s daily functions, from sleeping, speaking, running, walking, to working. Therefore any interference with the brain would bring everything to a standstill. In most cases, negativity alters the brain’s functioning, and stress brings about the aging process. Studies indicate that blueberries are beneficial to both memory storage and brain function. The high levels of antioxidants in hues help maintain your brain function and delay mental decline.

The Anthocyanins in Blueberries May Have Anti-diabetes Effects

Blueberries are uniquely different from other types of berries. Unlike other fruits, they contain a fair amount of sucrose. Diabetes is caused by variation in blood sugar levels and can easily cause death if not controlled. The anthocyanins in blueberry fruits are believed to have beneficial effects on both glucose metabolism and insulin sensitivity. Insulin resistance can be controlled by consuming blueberries daily to improve insulin sensitivity and reduce blood sugar levels. Insulin sensitivity is responsible for lowering the risks of type 2 diabetes and metabolic syndrome.

May Help Fight Urinary Tract Infections

Urinary tract infections are one of the most familiar conditions in women. The cranberry is commonly known for preventing these infections. Since cranberries and blueberries are closely related, they can perform the same function. The blueberries and cranberries contain anti-adhesives that prevent bacteria such as E. coli from affecting the bladder. Also, these substances act as a barrier to urinary tract infections. Consider consuming the blueberries or cranberries daily for better results.

They May Reduce Muscle Damage after Strenuous Exercise

Exercise is essential to your health. However, some like strenuous exercise can easily cause muscle fatigue or soreness. The fatigue felt after exercise is driven by oxidation stress and redness in muscle tissue. However, blueberry contains supplements that reduce the damage to minimize soreness and muscle recovery.

The Bottom Line

Blueberries are one of the most common and highly nutritious fruits. They are healthy, thus making them the perfect choice for you. These berries contain different substances that are beneficial to your body. They can boost brain function, heart health, and other health-related conditions in the body. Moreover, they are colorful, sweet, and enjoyed when in a frozen, powered, or fresh state.

Crystal Kadir

MS, Durham University

The work of a family doctor includes a wide range of clinical diversity, which requires extensive knowledge and erudition from a specialist. However, I believe that the most important thing for a family doctor is to be human because the cooperation and understanding between the doctor and the patient are crucial in ensuring successful health care. On my days off, I love being in nature. Since childhood, I have been passionate about playing chess and tennis. Whenever I have time off, I enjoy traveling around the world.

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