Blueberries are sweet, nutritious, and extremely popular. They are delicious, very easy to prepare and incredibly healthy, so they are loved by many people. So do you know what is the health benefits of blueberries? Allow Lifesviews to provide you with some simple explanations!
- 1 1. Low in calories and abundant in nutrients are blueberries
- 2 2. Regarded as the antioxidant food group’s king.
- 3 3. Damage DNA through oxidative processes and prevent aging and cancer.
- 4 4. Blueberries Protect Blood Cholesterol Damage
- 5 5. Blueberries help lower blood pressure
- 6 6. Blueberries May Help Prevent Heart Disease
- 7 7. Blueberries can aid in brain function and memory improvement.
- 8 8. Blueberry anthocyanins may have anti-diabetic properties.
- 9 9. May aid in the battle against urethral infections
- 10 10. Using blueberries after a hard workout may lessen muscular injury.
1. Low in calories and abundant in nutrients are blueberries
Blueberry (Vaccinium sect. Cyanococcus) is a flowering shrub; berries of a bluish, purple color – are called blueberries. When they initially appear, blueberries are little and green. When ripe, it becomes purple and green.
The two most common types are:
- Highbush Blueberries: The most commonly grown variety in America.
- Lowbush Blueberries: Typically more abundant in antioxidants and smaller.
Blueberries are one of the most nutrient-dense fruits. A 148-gram cup of blueberries contains:
- Fiber: 4 grams
- Vitamin C: 24% of the recommended daily dose (RDI)
- Vitamin K: 36% of the RDI
- Manganese: 25% RDI
- Small amounts of other nutrients
- They are also about 85% water. Only 84 calories and 15 grams of carbs are in one cup of blueberries. Blueberries are a great source since they are low in calories and are packed with vital nutrients.
2. Regarded as the antioxidant food group’s king.
Antioxidants protect your body from free radicals, which are unstable molecules that can damage cells in the body and cause aging and disease, such as cancer.
Of all fruits and vegetables, blueberries are claimed to have the most antioxidants. The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants known as flavonoids, more specifically anthocyanins – which are abundant in blueberries, thus boosting antioxidant levels in the body. body.
3. Damage DNA through oxidative processes and prevent aging and cancer.
DNA oxidative damage occurs naturally throughout life and is unavoidable. Per cell in your body is said to experience it tens of thousands of times every day. We age and get illnesses like cancer in part due to oxidative DNA damage.
Due to their high antioxidant content, blueberries help combat some of the free radicals that might harm your DNA. In one study, 168 people drank 1 liter of blueberry and apple juice per day. After four weeks, DNA oxidative damage caused by free radicals was reduced by 20%. These results are in line with those of smaller trials using fresh or powdered blueberries.
4. Blueberries Protect Blood Cholesterol Damage
Your DNA and cells are frequently the victims of oxidative damage. They can also harm bad cholesterol in a similar manner (LDL). In actuality, oxidized LDL cholesterol is a major contributor to heart disease.
The antioxidants in blueberries are very effective in reducing the oxidation level of LDL. This makes blueberries very good for your heart.
A daily 50-gram serving of blueberries reduced LDL oxidation by 27% over eight weeks in obese subjects. Another study determined that eating 75 grams of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol.
5. Blueberries help lower blood pressure
Blueberries can be very helpful for those with high blood pressure, which is a big risk factor for heart disease. In an 8-week study, individuals who were obese and at high risk for heart disease saw a 4%–6% reduction in blood pressure after consuming 50 grams of blueberries per day. Other studies have produced comparable findings in postmenopausal women.
6. Blueberries May Help Prevent Heart Disease
One of important health benefits of blueberries is that they can help avoid heart disease. Although eating blueberries may lower blood pressure and reduce oxidation of LDL cholesterol, it’s important to remember that blueberries reduce risk factors, not disease.
According to a study of 93,600 nurses, those who consumed the most anthocyanins—the primary antioxidant in blueberries—had a 32% reduced risk of heart attack than those who consumed the least. This study was observational, hence it cannot demonstrate that anthocyanins alone lower the aforementioned risk. To verify these findings, more research is required.
7. Blueberries can aid in brain function and memory improvement.
Oxidative stress can hasten the aging process in the brain and impair cognitive function. Blueberry antioxidants have been shown in animal studies to alter parts of the brain where intelligence is concentrated. They appear to be beneficial to aged neurons, resulting in improved cell signaling.
Human investigations have also produced encouraging outcomes. In one human trial, blueberry juice was consumed daily by nine older persons with mild cognitive impairment. They revealed improvements in numerous brain functions after 12 weeks.
Blueberries and strawberries were proven to prevent mental aging by up to 2.5 years in a six-year trial of over 16,000 older people.
8. Blueberry anthocyanins may have anti-diabetic properties.
Another health benefits of blueberries is that they contain anti-diabetic qualities. Blueberries have a moderate amount of sugar when compared to other fruits. A 148-gram cup of blueberries has only 15 grams of sugar, the same as a small apple or a large orange.
Blueberries’ bioactive components appear to be capable of blocking any harmful effects of sugar on blood sugar management.
Blueberry anthocyanins have been shown in studies to improve insulin sensitivity and glucose metabolism. The anti-diabetic effects of blueberry juice and extracts are identical.
Improved insulin sensitivity can help minimize the incidence of metabolic syndrome and type 2 diabetes, two of the world’s most frequent health issues.
9. May aid in the battle against urethral infections
Urinary tract infections are a common problem for women. It is well known that cranberries juice can aid in the prevention of different infections in those with urinary tract conditions.
Many of the components in blueberries are also found in cranberries, which also share many of the same active components as cranberry juice. These chemicals, also known as anti-adhesives, function to stop germs like E. coli from adhering to the bladder wall.
There hasn’t been a lot of study on how blueberries affect urinary tract infections, but this effect may be comparable to cranberries’.
10. Using blueberries after a hard workout may lessen muscular injury.
Due to local inflammation and oxidative stress in your muscle tissue, strenuous exercise can cause muscular discomfort and tiredness. Blueberries can help to prevent damage at the molecular level, lowering discomfort and improving muscular function. Blueberries increased muscle recovery after intensive leg workouts in a short trial of 10 female athletes.
Conclusion: So above is the WHAT IS THE BEST HEALTH BENEFITS OF BLUEBERRIES? 10 USEFUL EXPLAINED article. Hopefully with this article you can help you in life, always follow and read our good articles on the website: Lifesviews.com