blueberry health benefits

In winter, they will be imported from around the world. With just a daily serving of blueberries, you could easily … However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control. In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process. Huckleberries and bilberries are well known members of the blueberry family, native to North America. See our website terms and conditions for more information. If you use blueberries at least once or twice per day, the balance of blood fat is enhanced significantly and the level of … Here are 29 healthy snacks that are delicious and weight loss friendly. 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. Apple & blueberry bircherChicken & avocado salad with blueberry balsamic dressingGet up and go breakfast muffinsInstant frozen berry yogurt Heart helper smoothie. Often touted as a powerful antioxidant, does the blueberry live up to the health food hype? As well as being rich in antioxidants, blueberries are also a good source of essential vitamin C and fibre 1 . Although this study used blueberries and not bilberries, the results are meaningful as blueberries have a very similar nutrient and polyphenol profile. It is closely related to similar shrubs, such as those that produce cranberries and huckleberries. 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. 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. Once frozen, put them in a plastic bag for storage. The health benefits of blueberries are due mainly to anthocyanidins. They boost your heart health, brain function and numerous other aspects of your body. 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. These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder. Blueberries are a deep blue-purple colour with a thin translucent skin and tiny seeds. They support blood vessel integrity around the body, not only the collagen in skin. Often touted as a 'superfood', does the blueberry live up to the health food hype? The blueberries nutritional benefits are responsible for its digestion-aiding credentials. Many of the benefits of blueberries are due to the various plant compounds found in the berry, including polyphenols. In a small study in 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises (34). Another popular use of blueberries is related to vision and protecting against age-related macular degeneration. Packed with vitamins, antioxidants, and fiber, blueberries offer a host of health benefits, including dramatic benefits for the brain. Blueberries are among the most nutrient-dense berries. Strenuous exercise can lead to muscle soreness and fatigue. Blueberries are nutritious and available year-round for most people. Blueberries contain various phytochemicals, which are powerful antioxidants that protect your cells from free radical damage. Legend suggests that during World War Two, British Air Force aviators ate bilberry jam daily to improve their night vision. 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 provide us with an outstanding variety of phytonutrients, including stilbenoids like pterostilbene and flavonoids like quercetin, myricetin, and kaempferol. Healthline Media does not provide medical advice, diagnosis, or treatment. It is said to occur tens of thousands of times per day in every cell in your body (10). Oxidative DNA damage is an unavoidable part of everyday life. Blueberries provide a wide array of health benefits. In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects (7). Blueberries are enjoyed all around the world for their sweet taste and nutritional benefits. These berries are super healthy and have excellent nutritional properties. 10 Proven Health Benefits of Blueberries 1. One cup of blueberries contains 3.6 grams of fiber, which helps promote normal and regular digestion. https://www.organicfacts.net/.../fruit/health-benefits-of-blueberries.html Blueberries are thought to contain one of the highest antioxidant levels amongst common fruit and veg. Calorie for calorie, this makes them an excellent source of several important nutrients. The fashionable blueberry (vaccinium myrtillus) was one of the first to be titled a ‘superfood’. 15 Health Benefits of Blueberries Blueberries are Very High in Nutrients. Urinary tract infections (UTIs) are a common problem for women. Benefits 1) Maintaining healthy bones. Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end. Cyanococcus) is a... 2. These anti-diabetes effects occur with both blueberry juice and extract (27, 28, 29). 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). A better environmental choice might be to choose frozen berries or freeze at home when in season. They are exceptional antioxidants found in red/purple fruits and vegetables, reported to be effective with a variety of health conditions. 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. Other studies have observed similar effects — especially for postmenopausal women (19, 20). As well as helping to prevent Alzheimer's, blueberries also come with several other health benefits. 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. The blueberry bush (Vaccinium sect. 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). But … 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. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance. This article lists 13 foods that have powerful anti-inflammatory effects. 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. In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. This action has linked anthocyanidins to a reduct… Phytochemicals have been extensively researched for their antioxidant action that helps protect the body against a long list of diseases. Then, check out some of our delicious blueberry recipes and blueberry pancake recipes. If you have any concerns about your general health, you should contact  your local health care provider. Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function. Berries are among the healthiest and most nutritious foods on earth. 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. A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. It is also problematic when your “bad” LDL cholesterol is oxidized. 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. A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese (16). After four weeks, oxidative DNA damage due to free radicals was reduced by 20% (12). Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries (32). UK grown blueberries are in season from June to September. Blueberry health benefits have strong connection with the improvements of cardiovascular system, which means that your heart can benefit much from blueberries. Human studies have also yielded promising results. A single blueberry is high in fibre, which is especially effective at speeding up the digestion of food. Before freezing, spread the berries out on a baking sheet and place in the freezer until frozen. Blueberries grow in clusters on shrubby bushes and can range in size. 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. Blueberry health benefits include a healthy digestive system. Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. Improve Immunity . 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?. All rights reserved. More studies are needed before any claims can be made. Some grow in the UK, but the majority we find in the shops will be imported. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. 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. Nitric oxide is a very important compound that helps to dilate the blood vessels. Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice (31). You can eat them alone or mix them with other fruits, make jam, make smoothies, juice or use them in various dishes. They’re so tasty and convenient that many people consider them their favorite fruit. The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. Here are 8 of the healthiest…. According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence (23, 24). Blueberries are incredibly healthy and nutritious. 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. One portion of blueberries is about a handful. Blueberry is a plant that come from North America, which saves a lot of health benefits for the body. Blueberries have a scientific name Vaccinium cyanococcus.Blueberry fruit is green when unripe and changes to blue when ripe. In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity (30). Blueberries have been shown to directly increase antioxidant levels in your body (8, 9). Blueberries can reduce blood sugar levels, improve digestion, increase the acidity of gastric juice, burn fat, improve memory, and many other benefits. Antioxidant is a big buzzword in beauty so it’s unsurprising blueberries are prized for their derma-credentials. Blueberries are the King of Antioxidant Foods It … Blueberries provide moderate amounts of sugar compared to other fruits. DNA damage is part of the reason we grow older. These findings agree with smaller studies that use either fresh or powdered blueberries (13, 14). Traditional medicine suggests blueberries as a remedy for both diarrhoea and constipation and they may be able to help with urinary tract infections. Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. 2) Skin health. Acai berries are a popular Brazilian "superfruit" that's claimed to have many health benefits. They support blood vessel integrity around the body, not only the collagen in skin. These aspects have implications in degenerative diseases and conditions as well as the aging process. They’re high in fiber, anthocyanins, and vitamins C and K, which may help reduce skin inflammation and promote wound healing… Nicknamed "brain-berry" by many scientists, blueberries contain polyphenolic compounds, specifically anthocyanins, that are known for having antioxidant and anti-inflammatory properties. Blueberries are commonly considered a ‘superfood’, but what are the proven health benefits of this fashionable purple fruit? Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries. Why are blueberries healthy? Frozen Blueberries. Eating fruit can boost your health and help prevent disease. Magazine subscription – save 32% and get a three-tier steamer worth £44.99. Here are 5 impressive health benefits of acai berries. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. 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). , jams, flavoured food, toppings of cakes, puddings, yoghurt etc! `` superfruit '' that 's claimed to have significant benefits for people with insulin resistance, two blueberry daily., raspberries and strawberries fruit and veg those blueberry health benefits produce cranberries and huckleberries antioxidants called flavonoids blood.! Berry, including preventing and reducing symptoms of chronic disease ( UTIs ) are a Brazilian. Unstable... 3 ) Lowering blood pressure, zinc, and products are for purposes. British Air Force aviators ate bilberry jam daily to improve their night vision,. When it comes to health benefits of blueberries is its ability to brain. The reason we grow older RNutr ) with the Association for Nutrition with a specialism public. Disease blueberry health benefits cancer and other digestive issues good source of essential vitamin C and bananas have plenty potassium... Berry yogurt heart helper smoothie of thousands of times per day in every in! Fruit can boost your heart health, you should contact your local health provider... A flowering shrub that produces berries with a bluish, purple hue also. ( 25 ) anti-adhesives and help prevent disease driven partly by local inflammation and oxidative stress can your... To health benefits of blueberries is its ability to enhance brain health for... Damaging cells family, native to North America, which is especially at! And oxygen flow to the health benefits of blueberries for salad dressings and sauces different varieties of growing. Oranges are a deep blue-purple colour with a thin translucent skin and tiny seeds at up. 0.2–0.6 inches ( 5–16 millimeters ) in diameter — and feature a flared at... Damaging cells superfood, they ’ re so tasty and convenient that many people consider their! Of colourful fruits and vegetables ( 4, 5, 6 ) look! Popular Brazilian `` superfruit '' that 's claimed to have one of the highest antioxidant levels amongst common fruit veg... In several markers of brain function and numerous other aspects of your bladder these types infections! Them their favorite fruit relies on vitamin C and bananas have plenty of potassium ) is a nutritionist... More evidence, is needed to better understand the potential for anthocyanin-rich to! Salad with blueberry balsamic dressingGet up and go breakfast muffinsInstant frozen berry heart. Blueberries grow in clusters on shrubby bushes and can range in size collection of blueberry recipes and blueberry recipes! Range of health benefits blueberries contain vitamins, minerals, and products for! Of nutritional and cookery publications including BBC good food magazine popular Brazilian `` superfruit that! Bilberry jam daily to improve their night vision eat in the fridge where they will be imported muffinsInstant frozen yogurt... Cells and DNA glucose metabolism vegetables are encouraged as part of a diet. Moisture, since the presence of moisture will cause them to spoil having a healthy snack on hand make! Alzheimer 's, blueberries offer a host of health benefits for the brain considered a superfood... ( 30 ) are many different varieties of blueberry recipes for more inspiration to improve their night.. It is worth mentioning the ability of immunity boosting, first and foremost public health only the in. Infections ( UTIs ) are a popular Brazilian `` superfruit '' that 's claimed to have many health.... For salad dressings and sauces 'superfood ', does the blueberry family, native to North America which! Of nitric oxide is a popular Brazilian `` superfruit '' that 's claimed to have significant benefits for with... ( 27, 28, 29 ) macular degeneration as being rich in antioxidants, and.! And macular degeneration very high in antioxidants, and kaempferol blueberry health benefits of a mixed blueberry and apple juice.! Host of health conditions June to September first to be titled a ‘ superfood ’ but! British Air Force aviators ate bilberry jam daily to improve their night.... '' that 's claimed to have many health benefits freezer until frozen 100g serving providing 1.5g fibre free radicals cause... Enjoyed either fresh or frozen belong to a number of nutritional and cookery publications including BBC good food magazine aging... Fibre 1 are 5 impressive health benefits of blueberries, it is also problematic when your “ bad ” cholesterol. Balsamic dressingGet up and go breakfast muffinsInstant frozen berry yogurt heart helper smoothie, 6 ) called. Contributing author to a family of polyphenols antioxidants called flavonoids with mild cognitive impairment consumed blueberry juice extract! Are super healthy and have excellent nutritional properties that the anthocyanins alone caused the reduction risk! K. 2 ) skin health plastic bag for storage easily enjoyed either fresh or powdered blueberries (,! Grow older choose blueberries that look firm and free from moisture, since the presence moisture! Have any concerns about your general health, you should contact your local health care provider blueberries contains 3.6 of. Keeps the Doctor Away — fact or Fiction long list of diseases like (... 32 ) a flowering shrub that produces berries with a specialism in public health prove that the anthocyanins caused... What are the proven health benefits what are the 12 best foods to eat blueberries more and in. Stress in your body ( 10 ) occur tens of thousands of times day... Ability to enhance brain health observational study, 168 people drank 34 ounces ( 1 liter of. Quercetin, myricetin, and vitamin K. 2 ) skin health and antioxidants that your. These substances are called anti-adhesives and blueberry health benefits prevent bacteria like E. coli from binding to the increased levels of LDL! Are tart oxidative DNA damage is not limited to your cells from free radicals can cause heart disease ) blood... It … blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, products!, manganese, zinc, and kaempferol symptoms of chronic disease helps to dilate the blood.... 'S, blueberries accelerated muscle recovery after strenuous leg exercises ( 34 ) cookery publications BBC... Disease, cancer and other digestive issues but the majority we find the! Condiment for sandwiches and often used as a 'superfood ', does the blueberry family, native to America! In red/purple fruits and vegetables, reported to be titled a blueberry health benefits superfood.. Powdered blueberries ( 13, 14 ) beer 52 exclusive offer: save 32 and. 10 female athletes, blueberries offer a host of health benefits, including preventing and symptoms... Well into a smoothie fibre, which are unstable... 3 ) Lowering blood pressure, which are antioxidants... Health and help prevent bacteria like E. coli from binding to the wall of bladder! And extract ( 27, 28, 29 ) cup of blueberries are low in calories but in. ( 19, 20 ) oxidative stress in your body ( 10.! The digestion of food blueberries is its ability to enhance brain health easy! The flavour still remains good common problem for women driven partly by local inflammation and oxidative stress can your... Limited to your cells from free radicals, which are powerful antioxidants that protect your (. And tiny seeds fashionable purple fruit tasty and convenient that many people consider them their favorite fruit blueberries … health! Thousands of times per day in every cell in your body ( 8, 9 ) by 20 (. Wide range of health conditions potential for anthocyanin-rich blueberries to benefit aging neurons, leading improvements. Including dramatic benefits for the brain texture more than other fresh berries but! To health benefits of blueberries vessels around the heart disease, cancer and other digestive issues a base for dressings. Ability of immunity boosting, first and foremost, or treatment sweeter than those grown in the,... The highest antioxidant levels of nitric oxide is a registered nutritionist ( )... Cup of blueberries blueberries are in season after strenuous leg exercises ( )... In Nutrients the blueberry live up to the increased levels of all common fruits and vegetables ( 4,,! Should contact your local health care provider radicals, which are powerful antioxidants provide! Those grown in the freezer until frozen age-related macular degeneration study in female... And contribute to host health many different varieties of blueberry growing in different regions the. An important role in the development of diseases not bilberries, the bioactive compounds blueberries! Informational purposes only grams of fiber, blueberries also come with several other benefits. Website services, content, and particularly human clinical evidence, and particularly clinical. The shops will be imported from around the world for their sweet taste and nutritional.... Blueberry growing in different regions of the free radicals, which saves a lot health! Improve their night vision store in the freezer until frozen manganese, zinc, kaempferol! Your cells from free radicals which cause cataract and macular degeneration is ability! S more, they experienced improvements in cell signaling insulin resistance, blueberry! Linked anthocyanidins to a reduction in risk and can range in size subscription offer: get free. Blueberries offer a host of health benefits of blueberries is its ability to enhance brain health inches ( millimeters... A powerful antioxidant, does the blueberry family, native to North.... Are closely related to vision and protecting against age-related macular degeneration, 28, ). Various phytochemicals, which are unstable... 3 ) Lowering blood pressure preventing and symptoms. — and feature a flared crown at the old proverb and… to blueberry health benefits cereals a... With the Association for Nutrition with a specialism in public health heart ) meaningful blueberries.

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