Blueberries can reduce blood sugar levels, improve digestion, increase the acidity of gastric juice, burn fat, improve memory, and many other benefits. This article lists 13 foods that have powerful anti-inflammatory effects. Strenuous exercise can lead to muscle soreness and fatigue. Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice (31). More evidence, and particularly human clinical evidence, is needed to better understand the potential for anthocyanin-rich blueberries to benefit public health. In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. Here are 8 of the healthiest…. DNA damage is part of the reason we grow older. Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. 2) Skin health. Blueberries provide us with an outstanding variety of phytonutrients, including stilbenoids like pterostilbene and flavonoids like quercetin, myricetin, and kaempferol. Apple & blueberry bircherChicken & avocado salad with blueberry balsamic dressingGet up and go breakfast muffinsInstant frozen berry yogurt Heart helper smoothie. As well as helping to prevent Alzheimer's, blueberries also come with several other health benefits. One cup of blueberries contains 3.6 grams of fiber, which helps promote normal and regular digestion. Blueberries provide a wide array of health benefits. These aspects have implications in degenerative diseases and conditions as well as the aging process. It would be much more informative to know whether blueberries help prevent hard endpoints like heart attacks, which are the world’s leading cause of death (21). Research has shownthat anthocyanidins are highly active phytonutrients transported in the bloodstream where they act on blood vessels and collagen to reinforce and preserve it. Blueberries are sweet, nutritious and wildly popular. ‘Polyphenols are potent antioxidants which help to counterbalance free … Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. Blueberry growing goes back to the beginning of the 20th century in the United States and Canada ().The blueberry plant is a perennial flowering shrub, mostly grown in North America. In winter, they will be imported from around the world. A wide range of colourful fruits and vegetables are encouraged as part of a balanced diet and blueberries are a fantastic choice to include. They’re so tasty and convenient that many people consider them their favorite fruit. 10 Proven Health Benefits of Blueberries 1. Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries (32). Human studies have also yielded promising results. While eating blueberries may lower blood pressure and oxidized LDL cholesterol, it’s important to keep in mind that these are risk factors — not actual diseases. All rights reserved. What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen. A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. They support blood vessel integrity around the body, not only the collagen in skin. Traditional medicine suggests blueberries as a remedy for both diarrhoea and constipation and they may be able to help with urinary tract infections. These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder. Our website services, content, and products are for informational purposes only. Blueberries grow in clusters on shrubby bushes and can range in size. Other studies have observed similar effects — especially for postmenopausal women (19, 20). I guess that when we think of the many health benefits of fruit, most people would assume that fresh fruit was a much healthier option than the frozen variety. Blueberry Health Benefits – Blueberry is a plant that allied with cranberries, but cranberry fruit is in red color, the fruits are also almost the same. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% (12). An Apple a Day Keeps the Doctor Away — Fact or Fiction. The health benefits of blueberries are due mainly to anthocyanidins. Eating fruit can boost your health and help prevent disease. Often labeled a superfood, they are low in calories and incredibly good for you. Often touted as a 'superfood', does the blueberry live up to the health food hype? Here are 5 impressive health benefits of acai berries. Health Benefits Blueberries contain vitamins, minerals, and antioxidants that provide notable health benefits. Having a healthy snack on hand can make or break your diet. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). Why are blueberries healthy? Often touted as a powerful antioxidant, does the blueberry live up to the health food hype? It … Blueberry is a plant that come from North America, which saves a lot of health benefits for the body. 10 Benefits Of Blueberries – Reasons To Eat Blueberries More. One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects (7). Collagen is the support system of the skin. It is said to occur tens of thousands of times per day in every cell in your body (10). In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. They are green in color when they first appear, then deepen to purple and blue as they ripen. They’re high in fiber, anthocyanins, and vitamins C and K, which may help reduce skin inflammation and promote wound healing… Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently two of the world’s biggest health problems. Blueberries are commonly considered a ‘superfood’, but what are the proven health benefits of this fashionable purple fruit? See our website terms and conditions for more information. Chronic inflammation can lead to weight gain and disease. Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables (4, 5, 6). Blueberries can increase heart health According to the CDC, heart disease remains the top killer of both men and women in the US, and blueberries may offer some potent protection. Blueberries health benefits include improving cognitive function, treating urinary tract infection, preventing cancer, slowing aging process, fighting diabetes, a good source of vitamins and minerals, supporting healthy heart, promoting healthy immunity, enhancing the skin, supporting healthy eyes, and reducing risk of high blood pressure. In a small study in 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises (34). Benefits 1) Maintaining healthy bones. Blueberries have been shown to directly increase antioxidant levels in your body (8, 9). Some grow in the UK, but the majority we find in the shops will be imported. If you have any concerns about your general health, you should contact  your local health care provider. Frozen Blueberries. Blueberries are low in calories, with a 100g serving providing 1.5g fibre. Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk. The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese (16). They boost your heart health, brain function and numerous other aspects of your body. Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. Blueberries are thought to contain one of the highest antioxidant levels amongst common fruit and veg. There have been many studies suggesting that eating blueberries could improve memory and … Let's investigate the health benefits of blueberries. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. More studies are needed before any claims can be made. However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control. Phytochemicals have been extensively researched for their antioxidant action that helps protect the body against a long list of diseases. Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. The authors believed the benefits were due to the increased levels of nitric oxide found in the patients. Improve Immunity . Also check out our collection of blueberry recipes for more inspiration. Blueberries: Nutritious Things Come in Small Packages This plump summer berry is packed with antioxidants, vitamin C, and a tangy flavor that comes to life in our recipe for blueberry crisp. This article was last reviewed on 4 July 2018 by Kerry Torrens. A study in 93,600 nurses found that those with the 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 (22). Magazine subscription – save 32% and get a three-tier steamer worth £44.99. There are many different varieties of blueberry growing in different regions of the world. Blueberry health benefits include a healthy digestive system. This action has linked anthocyanidins to a reduct… It is also used as a tastemaker in jellies, jams, flavoured food, toppings of cakes, puddings, yoghurt, etc. health benefits of cranberry and cranberry juice, Chicken & avocado salad with blueberry balsamic dressing. Fiber travels through the body to help reduce constipation and other digestive issues. Here are the 20 healthiest fruits on earth, backed by science. It is widely known that cranberry juice can help prevent these types of infections. These berries are super healthy and have excellent nutritional properties. Blueberries Are Low in Calories But High in Nutrients After 12 weeks, they experienced improvements in several markers of brain function (25). Oxidative damage is not limited to your cells and DNA. Here are 11 ways that eating berries can improve your health. It is also problematic when your “bad” LDL cholesterol is oxidized. Many of the benefits of blueberries are due to the various plant compounds found in the berry, including polyphenols. Blueberries provide moderate amounts of sugar compared to other fruits. Acai berries are a popular Brazilian "superfruit" that's claimed to have many health benefits. Here are 29 healthy snacks that are delicious and weight loss friendly. Research suggests that the antioxidants may inhibit tumor growth and help ward off various cancer cells, including cancers of breast, intestine, prostate, and stomach [ 2 ]. The blueberry bush (Vaccinium sect. A better environmental choice might be to choose frozen berries or freeze at home when in season. This is driven partly by local inflammation and oxidative stress in your muscle tissue (33). Huckleberries and bilberries are well known members of the blueberry family, native to North America. Frozen blueberries may lose their texture more than other fresh berries, but the flavour still remains good. One portion of blueberries is about a handful. Choose blueberries that look firm and free from moisture, since the presence of moisture will cause them to spoil. Oxidative DNA damage is an unavoidable part of everyday life. Blueberry anthocyanins are among the most unique of these phytonutrients, and they include cyanidin, malvidin, delphinidin, pelargonidin, peonidin, and petunidin.Blueberries are a very good source of vitamin K, vitamin C and manganese as well as a good source of fiber and copper. The blueberries nutritional benefits are responsible for its digestion-aiding credentials. They are extremely rich in naturally occurring plant compounds called phytochemicals such as ellagic acid and anthocyanidins which are responsible for the blue, indigo and red colouring. https://www.organicfacts.net/.../fruit/health-benefits-of-blueberries.html Blueberries are an easy addition to breakfast cereals with a dollop of yogurt and they blend well into a smoothie. © 2005-2021 Healthline Media a Red Ventures Company. Eating breakfast can be either good or bad, depending on what foods you eat. They improve blood and oxygen flow to the eyes and combat free radicals which cause cataract and macular degeneration. Antioxidants protect your body from free radicals, which are unstable... 3. You can eat them alone or mix them with other fruits, make jam, make smoothies, juice or use them in various dishes. Calorie for calorie, this makes them an excellent source of several important nutrients. In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity (30). Blueberries are incredibly healthy and nutritious. The fashionable blueberry (vaccinium myrtillus) was one of the first to be titled a ‘superfood’. These findings agree with smaller studies that use either fresh or powdered blueberries (13, 14). Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol (17). When it comes to health benefits of blueberries, it is worth mentioning the ability of immunity boosting, first and foremost. UK grown blueberries are in season from June to September. According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence (23, 24). Blueberries are among the most nutrient-dense berries. The high fiber content, those splendid hostile to oxidants and the capacity to break down the ‘terrible cholesterol’ make the Blue Berry a perfect dietary supplement to cure numerous heart ailments. Expert nutritionist Jo Lewin investigates the dietary benefits of blueberries. 15 Health Benefits of Blueberries Blueberries are Very High in Nutrients. One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange (1). One of the most impressive health benefits of blueberries is its ability to enhance brain health. Then, check out some of our delicious blueberry recipes and blueberry pancake recipes. Once frozen, put them in a plastic bag for storage. Health Benefits of Blueberry Tea • It is a Powerful Antioxidant: Blueberries have antioxidants that protect cells from damage caused by unstable molecules called free radicals. Healthline Media does not provide medical advice, diagnosis, or treatment. It relies on vitamin C as an essential nutrient, and works... 3) Lowering blood pressure. But … This small yet useful fruit can deliver many health benefits, some of the benefits of blueberries are: improve your heart health, skin health, blood pressure, cancer prevention, diabetes, and mental health too! Health Benefits of Blueberries You might have heard that blueberries are good for you; but do you know how exactly they are good for you and to what extent? Health benefits of blueberries While many foods may possess particular health benefits, like broccoli’s anti-cancer properties or soy’s bone health properties, blueberries have a strong and remarkable influence on a huge range of human biomarkers related to chronic disease. Another popular use of blueberries is related to vision and protecting against age-related macular degeneration. Cultivated blueberries are common and taste sweeter than those grown in the wild, which are tart. Discover our full range of health benefit guides and read about the health benefits of cranberry and cranberry juice, raspberries and strawberries. Blueberries are nutritious and available year-round for most people. Good for Heart. Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer (2, 3). It is closely related to similar shrubs, such as those that produce cranberries and huckleberries. They are exceptional antioxidants found in red/purple fruits and vegetables, reported to be effective with a variety of health conditions. A single blueberry is high in fibre, which is especially effective at speeding up the digestion of food. Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease. Packed with vitamins, antioxidants, and fiber, blueberries offer a host of health benefits, including dramatic benefits for the brain. Here are 10 proven health benefits of blueberries. Blueberries are the King of Antioxidant Foods Antioxidant is a big buzzword in beauty so it’s unsurprising blueberries are prized for their derma-credentials. Follow her on Twitter @nutri_jo. Blueberries have long been touted as a superfood, thanks to their high nutritional value and substantial health benefits.Bursting with vitamin C, potassium and fibre, the humble berries can help boost your immune system, but did you know they can also help prevent your mental agility declining as you get older and fight anxiety?. But they actually have many potential health benefits such as reducing the risk for heart complications, improving cognitive function, and helping control blood sugar while being generally safe at food doses. Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function. Nitric oxide is a very important compound that helps to dilate the blood vessels. If not, you will find it interesting that these tiny blue gems are extremely precious and do a lot of good to your health, though their size is quite small. Health Benefits of Blueberries for Women 1. A 1-cup (148-gram) serving of blueberries contains (1): They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates. Blueberry phytochemicals may affect gastrointestinal microflora and contribute to host health. via GIPHY. If you use blueberries at least once or twice per day, the balance of blood fat is enhanced significantly and the level of … Cyanococcus) is a... 2. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. As well as being rich in antioxidants, blueberries are also a good source of essential vitamin C and fibre 1 . Top 10 Health Benefits of Blueberries July 15, 2016 By Namita Nayyar (WF Team) A new University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. Here are the 12 best foods to eat in the morning. In an eight-week study, obese people who had 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 (18). Legend suggests that during World War Two, British Air Force aviators ate bilberry jam daily to improve their night vision. A six-year study in over 16,000 older individuals found that blueberries and strawberries were linked to delays in mental aging by up to 2.5 years (26). Before freezing, spread the berries out on a baking sheet and place in the freezer until frozen. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. The 13 Most Anti-Inflammatory Foods You Can Eat, 29 Healthy Snacks That Can Help You Lose Weight, Blackberries: Health Benefits and Nutrition Information, 11 Reasons Why Berries Are Among the Healthiest Foods on Earth, 5 Impressive Health Benefits of Acai Berries. Blueberries have a scientific name Vaccinium cyanococcus.Blueberry fruit is green when unripe and changes to blue when ripe. In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process. This article takes a close look at the old proverb and…. These anti-diabetes effects occur with both blueberry juice and extract (27, 28, 29). Blueberries contain various phytochemicals, which are powerful antioxidants that protect your cells from free radical damage. Nicknamed "brain-berry" by many scientists, blueberries contain polyphenolic compounds, specifically anthocyanins, that are known for having antioxidant and anti-inflammatory properties. This action has linked anthocyanidins to a reduction in cardiovascular disease (by protecting the vessels around the heart). The blueberry bush ( Vaccinium sect. However, it is important to note that their superfood label is somewhat over the top and all berries, not just blueberries, have similar benefits. Although this study used blueberries and not bilberries, the results are meaningful as blueberries have a very similar nutrient and polyphenol profile. They appear to benefit aging neurons, leading to improvements in cell signaling. This makes blueberries very good for your heart (15). They support blood vessel integrity around the body, not only the collagen in skin. Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. Blueberries are enjoyed all around the world for their sweet taste and nutritional benefits. Blueberries (and other berries such as raspberries and blackberries) are an excellent source of vitamin C, which helps protect cells against damage and aids in the absorption of iron. The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids. Store in the fridge where they will keep, although they are best if consumed within a few days. Research has shown that anthocyanidins are highly active phytonutrients transported in the bloodstream where they act on blood vessels and collagen to reinforce and preserve it. 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