7 Proven Health Benefits of Blueberries According To Experts

 

You know that blueberries are delicious and that they are good for you. These tiny berries not only taste delicious, but there are a few other health benifits you should know while eating them.

Blueberries come from a blueberry bush, which is a flowering shrub that is closely related to those that grow cranberries, bilberries, lingonberries, and huckleberries. Each tiny berry is packed with a powerful cocktail of vitamins, nutrients, and antioxidants to help ward off everything from high cholesterol and blood pressure to cardiovascular disease and cancer. 

From delaying signs of ageing to aiding weight loss, studies indicate that these ‘little blue dynamos’ hold the key to better skin, hair, and health. Blueberries also have antioxidant and anti-inflammatory properties, which play an important role in lessening inflammation associated with chronic conditions such as heart disease, cancer and memory loss.

Today, blueberries are one known as one of America’s favorite fresh berries and are produced widely. Fresh or frozen, these would better your health in multiple ways. Here are 7 proven health benifits of blueberries according to experts.

Blackberry Nutrition Facts

Nutrition information for 1 cup (144g) of blackberries is provided by the USDA (1).

• Calories: 62
• 0.7 gram of fats
• 1mg of sodium
• 13.8 gram of carbohydrates
• 7.6 gram of fiber
• 7 gram of sugar
• 2 gram of protein

1. Blueberries Reduce DNA Damage, Which May Help Protect Against Cancer

Blueberries are one of the best source of  antioxidants, which help protect the body from free radicals, the disruptive cells that can damage our DNA and cause cancer. 

Berries in general are rich in phenolic compounds, which are known for their high antioxidant capacity and clinical studies suggest that blueberries and their active constituents show promise as effective anti-cancer agents, both in the form of functional foods and as nutritional supplements (2).

Further research have also shown that blueberries can prevent carcinogenesis (the initiation of cancer formation). Your DNA damage play an important role in development of disease like cancer (3).

As blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA resulting in protection against cancer.

2. Blueberries May Help Prevent Heart Disease

Blueberries are rich source of polyphenols and fiber that are clinically proven to boost cardiovascular health. This is due to anthocyanins (vacuolar pigment) that are present in blueberries (4).

These anthocyanins help in the dilation of blood capillaries as well as the break-down of cholesterol that may clog arteries. resulting in reduction of heart diseases (5).

In fact in a study followed 93,600 nurses found that nurses that had highest intake of anthocyanins (the main antioxidants in blueberries) were at a 32% lower risk of heart attacks compared to those with the lowest intake (6). Once again anthocyanins won in keeping your heart healthy benifit.

There are other methods to keep your heart healthy. According to the American Heart Association, habits such as regular exercise, a healthy diet, and not smoking are the most important preventive measures through which to prevent heart disease.

3. Blueberries May Lower Blood Pressure

Blueberries can be highly beneficial for the patients of high Blood pressure. which is a major risk factor for heart disease.

In an eight-week study of Forty-eight postmenopausal women with pre- and stage 1-hypertension  it was found that group that consumed blueberries had an average 5.1 percent decrease in systolic blood pressure (the top number), and a 6.3 percent decrease in diastolic pressure (the bottom number) (7).

In a similar study of obese people it was found that group who had a high risk of heart disease noted a 4–6% reduction in blood pressure after consuming 2 ounces (50 grams) of blueberries per day (8).

A bowl of 100gm of blueberries contains as much as 77mg of potassium, a micronutrient essential for maintaining ideal blood pressure .

4. May Lower Cholesterol

The antioxidants present in these berries have been linked to reduced LDL or the bad cholesterol.  Blueberries contain a compound named pterostilbene, which helps cells break down cholesterol (9).

Over the course of an eight week study by Oklahoma State University it was found that consuming 50g of blueberries every day lowered LDL oxidation by 27 per cent (10).

In 19 studies representing 993 participants it was found that participants who consumed  blueberries had significantly lower level of LDL-cholesterol than participants who consumed placebo. It was also found that lower blood pressure leads to lower the risk of heart disease (11).

5. Helps Fight Signs Of Aging

Blueberries are naturally rich in anti-inflammatory properties and a particularly potent type of antioxidant called anthocyanin.  These antioxidant present in blueberries help in neutralising the effect on free radicals that cause signs of ageing via sun, pollution and smoking.

As a rich source of antioxidants, anthocyanins and vitamin C, blueberries can help maintain youthful-looking skin. Blueberries reduce DNA cell damage which increases our longevity (3).

Researches have also shown that anthocyanins found in blueberries directly combat systemic inflammation and oxidative stress (damage done to the body’s cells by toxicity, stress, or poor diet) in the body (12).

Eating a diet high in blueberries will ensure your body in lowering inflammation and reducing oxidative stress.

6. They’re high in antioxidants.

Antioxidants are important to prevent free radical damage which thus reduces the risk of cancer and slows down aging.  Blueberries are rich in a variety of antioxidants, including anthocyanin, vitamin C, and vitamin A.

In a survey based study it was found that  blueberries had particularly high levels of anthocyanidins and proanthocyanidins, which may be responsible for their very strong antioxidant activity (13).

Free  radicals damage contributes to many chronic health problems such as cardiovascular and cinflammatory disease, cataract, and cancer. Antioxidants  prevent free radical induced tissue damage by preventing the formation of radicals, scavenging them, or by promoting their decomposition (14).

7. Helps Treat  Urinary Tract Information

Urinary Tract Infections (UTI) is a common problem faced by women. UTIs typically occur when bad bacteria enter the urinary tract through the urethra and find their way into the bladder, where they begin to multiply .

Just as cranberries are known to lessen the chance of acquiring a UTI by preventing bacteria binding to the wall of the bladder, blueberries boast many of the same active substances as cranberry juice (15).

In a study it was found that vitamin C helped reduce the number of UTIs in patients who took 100 mg/day for a three-month period compared to participants who were given ferrous sulfate or folic acid (16).

Recipe

BLUEBERRY ORANGE JUICE SMOOTHIE

A simple way to enjoy all these positive benifits are in form of juice or smoothie, here's my favourite way to enjoy these:-

Ingredients:

• 2 cups of blueberries
• 1 cup of fresh squeezed orange juice
• ½ cup bananas
• ½ cup ice cubes
• ½ cup of water or almond milk or plant milk of choice

Instructions: Simply throw all the ingredients in a blender and pulse it untill it has a smooth consistency. You can add extra health benefits simply adding nuts on top.

A word From Healthyngreat

Blueberries are so protective, they deserve a place in your diet even when they’re out of season. They can help you from boosting your heart health, brain function and numerous other aspects of your body. You can enjoy them in oats and parfaits, and add them to healthy pancakes and baked goods, acai bowls, and chia puddings. Now that you health benefits of blueberries why not make a smoothie now and enjoy them. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post something new.

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