Superfood, blueberries are tasty, nutritious and very good for you. The added bonus is that they are low in calories. Can this fruit get any better? Yes it can! Read on.
10 Health Benefits that Blueberries Offer
1. Blueberries are one of the best antioxidant rich foods on the planet
Blueberries are believed to house the highest antioxidant capacity, among all commonly consumed fruits and vegetables. The amazing fruits which are rich in antioxidants which protect our bodies from damage by free radicals. Free radicals are precarious molecules that can damage cellular structures and contribute to aging and diseases such as cancer.
2. Blueberries are responsible for cutting down damage to DNA, which can help prevent ageing and cancer
Oxidative DNA damage takes place tens of thousands of times per day in every single cell in out bodies and is unfortunately part of everyday life. In fact, DNA damage is known as one of the reasons we all grow old. The same thing also plays a key role in the development of diseases like cancer.
The high amount of antioxidants in blueberries, often helps help neutralize some of these free radicals that cause damage to our DNA. A 4-week study was carried out by researchers, where 168 participants were asked to drink 1 liter (34 ounces) of a mixture of blueberry and apple juice, every day. At the end of the study, oxidative DNA damage due to free radicals was reduced by 20%. The amazing finding and several studies carried out by researchers conclude that blueberries can significantly reduce oxidative DNA damage in our bodies.
3. They can stop damage of cholesterol in the blood
Sadly, oxidative damage cannot only occure in our cells and DNA, it can also cause problems when our circulating LDL lipoproteins (the “bad” cholesterol which plays a key role in the heart disease process) are oxidized. The antioxidants in superfood blueberries is known to significantly reduce the amount of oxidized LDL in the body which can help combat such issues.
To reduce LDL oxidation by up 27% in a period of about 8 weeks, 50 gram serving of blueberries are recommended.
4. Blueberries can lower blood pressure
Studies show that blueberries can improve high blood pressure conditions. One study showed that obese people at a high risk of heart disease saw a 4-6% reduction in blood pressure, after consuming 50 grams (1.7 ounces) of blueberries everyday for a period of eight weeks
5. They can help prevent heart disease
As you may already know, one of the biggest killer in the world today are heart attacks. In 2013, an observational study was carried out on 93,600 nurses. They ate a lot of plenty of anthocyanins (the main antioxidants in blueberries) and found that it was linked to a 32% lower risk of heart attacks. Although the study could not prove that blueberries were responsible for the outcome, it was likely that it has beneficial effects on the risk factors involved.
6. Blueberries can help maintain your brain function and improve your memory
Studies show that oxidative stress can speed up the brain’s aging process and therefore have negative effects on brain’s function. Antioxidants found in blueberries can have benefits for the brain, helping it to improve its function and delay age-related decline.
7. Blueberries contain anthocyanins which can have anti-diabetic effects
Compared to most fruits, blueberries are moderate in sugar. The bio-active compounds found in blueberries also seems to overshadow any negative impact of the sugar found in blueberries when it comes to blood sugar control.
Research suggests that anthocyanins in blueberries can have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetic effects have been shown with both blueberry juice and extract.
Following a study of 32 obese subjects with insulin resistance, a blueberry smoothie improved major insulin sensitivity. In fact, several studies show that blueberries have anti-diabetic effects which help improve insulin sensitivity and lower blood sugar levels.
8. Substances in blueberries can help fight urinary tract infections
Urinary tract infections happen mainly to women. While cranberry juice is said to help prevention of this infection, blueberries contain several of the same substances as cranberry does, to help prevent the infection from taking place. There substances are known as anti-adhesives, and fight bacteria like E. coli from binding to the wall of the bladder.
9. They can help reduce muscle damage after strenuous workouts or exercise
After a strenuous exercise one may experience muscle soreness and fatigue. What can cause this to happen includes local inflammation and oxidative stress in the muscle tissue. Eating blueberries can help reduce damage that can occurs at molecular level, minimizing soreness and reduction in muscle performance.
10. They are high in nutrients and low in Calories
The delicious fruits contain about 85% water, and 148 grams contain only 84 calories and just 15 grams of carbohydrates. So you can enjoy a good portion of blueberries without worrying about your waist line.
Blueberries are nutrient dense. 148 grams of blueberries should contain:
Fiber: 4 grams.
Vitamin C: 24% of the RDA.
Vitamin K: 36% of the RDA.
Manganese: 25% of the RDA.
It also contains small amounts of various other nutrients.
