10 Benefits of Blueberries
Article Sources
- 1. https://articles.mercola.com/sites/articles/archive/2015/02/02/blueberries-help-lower-blood-pressure.aspx
- 2. https://www.endocrineweb.com/news/osteoporosis/6265-blueberries-may-help-strengthen-bones-prevent-osteoporosis
- 3. https://www.medicaldaily.com/6-benefits-eating-blueberries-brain-health-lowering-dementia-risk-improving-419938
- 4. https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/vitamin-e
- 5. https://www.eatthis.com/6-health-benefits-blueberries/
- 6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274736/
- 7. https://draxe.com/health-benefits-blueberries/
Besides their great taste, blueberries are known to have a variety of health benefits. Today, blueberries are added to several food products or eaten freshly. Blueberries are considered a superfood for all contents and properties.
Just one cup of blueberries contains 3.6g dietary fiber, 28.6mg of vitamin K, 14.4 mg of vitamin C and 0.8mg of Vitamin E. Blueberries are also known to be a delicious low calorie and carbohydrate fruit.
Blueberries Benefit #1: Helps Prevent Cancer
Fighting cancer can be painful. Therefore, protecting our bodies against cancer is essential. Cancer can be caused by a number of things including radiation, smoking, viruses, carcinogens, inflammation and cancer-causing chemicals known as carcinogens.
Blueberries are known to be a high vitamin C source. Vitamin C has the ability to protect cells DNA by trapping free radicals and inhibiting the formation of carcinogens. Studies continue to show that consuming blueberry extract can lead to a 25% reduction in cancer cells.
Blueberries Benefit #2: Lowers Blood Pressure
High blood pressure, also known as hypertension, is known as a risk factor for deaths caused by cardiovascular disease. Maintaining your blood pressure under control is essential for extending your lifespan.
Consuming blueberries daily has proven to help lower blood pressure. A study conducted with a postmenopausal woman with high blood pressure showed a lower blood pressure when blueberries were consumed 1https://articles.mercola.com/sites/articles/archive/2015/02/02/blueberries-help-lower-blood-pressure.aspx.
Blueberries Benefit #3: Keeps Bones Strong
Keeping your bones healthy and strong is essential at any age. For many, building and maintaining healthy bones involves making healthy food choices, not smoking, exercising and maintaining healthy body weight. However, everyone can benefit from additional help to keep your bones healthy and strong.
Blueberries have the ability to maintain healthy, strong bones and prevent osteoporosis. Blueberries are packed with polyphenols, which has been known to help boost bone growth and prevent osteoporosis by delaying the osteoclast action which is known to break down bone minerals 2https://www.endocrineweb.com/news/osteoporosis/6265-blueberries-may-help-strengthen-bones-prevent-osteoporosis.
Blueberries Benefit #4: Boost Memory and Focus
Memory loss can happen at any stage in life. Proper diet, exercising and getting enough sleep are general recommendations to keep your mind sharp. However, there are times we need that extra boost to keep us going through the day.
Studies showed that individuals who eat a diet rich in blueberries had increased blood flow and oxygen to the brain, keeping the mind active. A study conducted showed that participants who consumed a blueberry smoothie in the morning were able to perform a mental task much more comfortably than the individuals who did not 3https://www.medicaldaily.com/6-benefits-eating-blueberries-brain-health-lowering-dementia-risk-improving-419938.
Blueberries Benefit #5: Keeps You Looking Young
From the food that we eat to the way we take care of our skin, on a daily basis we are engaging in habits that can make our skin and health suffer and age us at the same time. What we eat can really affect how we feel and look. It is essential to get enough of good foods with excellent benefits on a daily basis.
Blueberries are known as a superfood which can been used to boost your immune system with its antioxidant properties. This can to protect our bodies from the damaging stresses in our daily environment. Antioxidants have the ability to protect our bodies from chronic disease and can slow the natural aging process.
Blueberries Benefit #6: Improves Eyesight
Blueberries are packed with vitamin E whose main function is as an antioxidant. Research has shown that vitamin E has the ability to protect eyes from damage from free radicals. Other studies have shown that vitamin E plays an important role as it reduces the progression of cataract formation and age-related macular degeneration 4https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/vitamin-e.
A study conducted by the National Eye Institue showed that 400IU of vitamin E daily and other antioxidants slowed the progression of age-related macular degeneration by 25%.
Blueberries Benefit #7: Aids Weight loss
Weight loss can be tough. From exercising to eating healthy, there are certain foods that can help you get to your goal weight.
Recent research shows that blueberries are one of those foods that can help with weight loss. Blueberries have the ability to influence specific genes associated with fat storage and burning. In an animal study conducted by the University of Michigan found that blueberries have the potential to aid our bodies to burn belly fat 5https://www.eatthis.com/6-health-benefits-blueberries/.
Blueberries Benefit #8: Powerful Antioxidant
Antioxidants are known as molecules that can inhibit the oxidation of other molecules. Oxidation is defined as a chemical reaction that produces free radicals. Free radicals can lead to damaged cells and variety of diseases.
Blueberries are known to be packed with antioxidants. A study conducted in China demonstrated that when compared to other berries, like blackberries, blueberries had the highest total antioxidant capacity 6https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274736/. Blueberries are also known to have many specific antioxidants including anthocyanins, phenols, and flavonoids which have particular benefits.
Blueberries Benefit #9: Reduce Inflammation
Inflammation can lead to a number of dangerous conditions that can affect your everyday life. Even though inflammation is a standard functiontwhich protects our bodies from injury and illness, reducing inflammation is essential to living a healthy life.
Due to its high antioxidant content, blueberries have the ability to significantly reduce the anti-inflammatory response in our bodies. Studies show that the polyphenols found in blueberries help to reduce the activity of a variety of markers of inflammation 7https://draxe.com/health-benefits-blueberries/.
Blueberries Benefit #10: Aids Digestion and Constipation
Constipation can cause many discomforts. For many individuals, constipation can lead to other complications such as hemorrhoids and anal fissures. Luckily, besides just tasting great, blueberries are known to aid in relieving constipation.
This is because today most Americans are not consuming an adequate amount of fiber per day, and blueberries are packed with fiber. Each cup of blueberries provides 3.6 grams of fiber and that is a powerful nutrient that can aid the digestive system.
