Here are 11 ways that eating berries can improve your health. Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease. Fresh blueberries are a popular summer treat. It also contributes to the numerous advantages of blueberries. They have a sweet flavor, and they are succulent and nutritious. The large quantities of bioactive compounds place blueberries high on the Aggregate Nutrient Density Index (ANDI). Human studies have also yielded promising results. They can also be purchased frozen. Be sure to check the label of frozen and dried blueberries for added sugars. Studies have also found that in addition to reducing the risk of cognitive damage, blueberries can also improve a person’s short-term memory and motor coordination. Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables (4, 5, 6). According to a 2016 study, consuming blueberries can help reduce the genetic and biochemical drivers behind depression and suicidal tendencies linked to post-traumatic stress disorder (PTSD) [ 16 ]. They are green in color when they first appear, then deepen to purple and blue as they ripen. People who use blood-thinners, such as warfarin, should speak to their doctor before increasing their intake of blueberries, as the high vitamin K content can affect blood clotting. Acai berries are a popular Brazilian "superfruit" that's claimed to have many health benefits. It is also problematic when your “bad” LDL cholesterol is oxidized. Dried blueberries have a wide and unique combination of phytonutrients to keep you healthy. "Blueberries also contain a bioactive compound called anthocyanin," a type of antioxidant-rich flavonoid responsible for the coloring and many health benefits of blueberries. Because of the nutrients it contains, blueberries can assist in maintaining good health. Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end. Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. Vitamin C has antioxidant functions and may help to protect the body against oxidative stress (21). Blueberries Are Low in Calories But High in Nutrients The blueberry bush (Vaccinium sect. Blueberries have been shown to directly increase antioxidant levels in your body (8, 9). This article lists 13 foods that have powerful anti-inflammatory effects. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength. They’re so tasty and convenient that many people consider them their favorite fruit. Blueberries are free of sodium. However, this is not confirmed, and different sources take different stances on whether freezing blueberries reduces their impact on health. They support blood vessel integrity around the body, not only the collagen in skin. A large 2013 cohort study published in the BMJ suggested that certain fruits may reduce the risk of type 2 diabetes in adults. 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. Consuming a variety of fruits and vegetables has long been associated with a reduced risk of many lifestyle-related health conditions. This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity. © 2005-2020 Healthline Media a Red Ventures Company. Our website services, content, and products are for informational purposes only. One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange (1). It affects multiple bodily systems and causes anomalies in the intestines, eyes, and skull. Fold blueberries into muffins and sweet breads. Research suggests that antioxidants may inhibit tumor growth, decrease inflammation in the body, and help ward off or slow down esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers. Blueberries contain a plant compound called anthocyanin. Low intakes of vitamin K have been linked to a higher risk of bone fracture. Here are the 20 healthiest fruits on earth, backed by science. As well as anthocyanins, vitamins, and minerals, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid. Here are some quick tips on including blueberries in meal options: You may want to try these healthful and simple recipes: People who are taking blood-thinners, such as warfarin, must not suddenly change their intake of blueberries or other sources of vitamin K. Vitamin K plays a key role in blood clotting, and it could affect the blood-thinning action of the drug. They are exceptional antioxidants found in red/purple fruits and vegetables, reported to be effective with a variety of health conditions. Here are the 12 best foods to eat in the morning. COVID-19: Is it time for male leaders to ‘lean out’? Use blueberries to top waffles, pancakes, yogurt, oatmeal, or cereal, blend them in a smoothie or syrup, or fold them into muffins and sweet breads. Blueberry Juice health benefits includes combating urinary tract infection, reducing visceral fat, maintaining blood pressure levels, regulating high glycemic index, strengthening the immune system, promoting weight loss, boosting psychological health, maintaining cardiovascular health, promoting gut health, a good source of vitamin c, and enhancing the skin. This is driven partly by local inflammation and oxidative stress in your muscle tissue (33). via GIPHY. However, other studies have counteracted these findings. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, kale salad with creamy blueberry vinaigrette, Brain regions found where serotonin boosts patience, impulse control, Ability to lose weight is not affected by age, 'Clear, balanced information' important for vaccine uptake. Oxidative damage is not limited to your cells and DNA. Here are 10 proven health benefits of blueberries. Blueberries provide a wide array of health benefits. They have been shown to protect against heart disease and cancer, and can also help maintain bone strength, mental health, and healthful blood pressure. Eating breakfast can be either good or bad, depending on what foods you eat. They have soft and beautiful maroon, indigo and dark purple skins and sweet transparent flesh with the tiniest seeds inside. DNA damage is part of the reason we grow older. This can prevent the formation of cancer cells due to mutations in the DNA. Other studies have observed similar effects — especially for postmenopausal women (19, 20). Rat-bite fever is a potentially fatal bacterial infection that transmits through rats, other rodents, or contaminated food and drink. Highest Source of Anti-oxidants Blueberries are loaded with antioxidants, like anthocyanins, vitamin A, B complex, C, E, iron, zinc, copper, selenium, etc., which help in boosting the immune system of the body. The absence of cholesterol from blueberries is also beneficial to the heart. 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). Blueberries also contain folate, which plays a role in DNA synthesis and repair. 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). Phytonutrients work as strong anti-inflammatory and antioxidant compounds. Many home remedies can…, Ankylosing spondylitis (AS) is a kind of arthritis that usually starts in the lower back. Urinary tract infections (UTIs) are a common problem for women. Studies have found that people with type 1 diabetes who consume high-fiber diets have low blood glucose levels, and people with type 2 diabetes who consume the same may have improved blood sugar, lipid, and insulin levels. Here are 29 healthy snacks that are delicious and weight loss friendly. Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content. Berries are among the healthiest and most nutritious foods on earth. Side effects vary considerably from gastrointestinal distress to hypoglycemia to increased risk of bleeding. Blueberries are sweet, nutritious and wildly popular. They’re high in fiber, anthocyanins, and vitamins C and K, which may help reduce … Blueberry extract may lower blood sugar levels.8 People who are taking diabetes medications should use caution when using blueberry extract. This action has linked anthocyanidins to a reduct… Eating fruit can boost your health and help prevent disease. Blueberries are incredibly healthy and nutritious. Iron and zinc fulfil crucial roles in maintaining the strength and elasticity of bones and joints. Health Benefits Blueberries contain vitamins, minerals, and antioxidants that provide notable health benefits. It … Blueberries contain anthocyanins and other kinds of antioxidants, and they’re a great source of Vitamin C. They also contain manganese and Vitamin K along with dietary fiber. It is widely known that cranberry juice can help prevent these types of infections. Whether you enjoy them fresh, blended into smoothies or baked into a whole-grain muffin, there are plenty of reasons to get your fill. 1. 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). 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 one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. The chemicals in blueberries stimulate the hair follicles, thereby boosting hair growth. Blueberry health benefits include improved brain health, reduced inflammation and even cancer protection. 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. Many of the benefits of blueberries are due to the various plant compounds found in the berry, including polyphenols. Plant foods may also promote hair and skin health, increased energy, and overall lower weight. They help improve health. It also plays an important role in the development of diseases like cancer (11). Feeling fuller for longer can reduce a person’s overall calorie intake. Here are 8 of the healthiest…. Whip up a quick and easy smoothie using frozen berries, low-fat milk, and yogurt. 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). MNT is the registered trade mark of Healthline Media. A type of flavonoid called anthocyanin gives blueberries many of their health benefits. Health Benefits of Dried Blueberries. Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems. These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder. Although more research is needed, blueberries are strongly linked to various different elements of healthful living. Consuming blueberries may reduce the risk of atherosclerosis, a precursor of heart disease … Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries (32). Here, find out what to expect when seeking a diagnosis for…, People with kidney-related illnesses may benefit from a low-protein diet. Having a healthy snack on hand can make or break your diet. Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice (31). Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. Over the course of the study, 6.5 percent of the participants developed diabetes. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% (12). Blueberries Benefits: Image by LC-click from Pixabay 1)Nutritional Facts: Blueberries are rich in dietary fibers, vitamin A, vitamin C, vitamin E, vitamin K, magnesium, calcium, potassium, folate. There have been many studies suggesting that eating blueberries could improve memory and … Compounds in blueberries may also have significant benefits for your cardiovascular system. Blueberries are good for health because those are rich in many nutrients like vitamins K, C, B6, Calcium, iron, potassium, magnesium, phosphorus, proteins, fats and fibre etc. The blueberry bush (Vaccinium sect. They are also a good source of antioxidants, and can be eaten raw, cooked with other foods, or dried for use in tea. Blueberries also contain copper, beta-carotene, folate, choline, vitamins A and E, and manganese. Blueberries are rich in fiber as well as vitamins A and C, while low in saturated fat, cholesterol and sodium. The benefits are very wide ranging from the prevention of cancer and heart disease to treatment of urinary tract infections. Here are 5 impressive health benefits of acai berries. 1. However, it is unclear how much blueberry extract is safe to consume. The study found that women who consumed at least three servings of blueberries or strawberries per week showed the best results. Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. Good for Heart. Many studies have suggested that increasing consumption of plant foods such as blueberries decreases the risk of obesity, diabetes, heart disease, and overall mortality. They appear to benefit aging neurons, leading to improvements in cell signaling. Blueberries contain a large number of phytochemicals, including abundant … Awareness of the human health benefits of blueberries is underpinned by a growing body of positive scientific evidence from human observational and clinical research, plus mechanistic research using animal and in vitro models. Flavonoids are plant compounds that often have a powerful antioxidant effect. In fact, most people can’t believe the health benefits that you can experience just from adding one food to your diet. Blueberries provide moderate amounts of sugar compared to other fruits. 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. Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease. In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. The following is a breakdown of the incredible benefits you enjoy when you eat dried blueberries. Blueberries are among the most nutrient-dense berries. Another health benefit of blueberries is their impact on bone health. One study showed that over the course of 6 months in storage, the anthocyanin degraded by 59 percent. Blueberries can help heart health, bone strength, skin health, blood pressure, One cup of blueberries provides 24 percent of a person recommended daily allowance of. According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence (23, 24). Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Blueberries are known to be high in antioxidants, which help protect the body from free radicals, the disruptive cells that can damage our DNA and cause cancer. To date, little is known about the safety of long-term use of blueberry extract supplements.3 Blueberry is safe to consume in the amounts found naturally in food. Blueberries are also sweet and low in calories, making them the perfect weight-friendly snack. 3. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Foods with the most nutrients per calorie have the highest rankings, and blueberries are placed among the top fruits and vegetables for nutrient density, with an ANDI score of 132. These findings agree with smaller studies that use either fresh or powdered blueberries (13, 14). All rights reserved. Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk. It's well known that oranges are a great source of vitamin C and bananas have plenty of potassium. Strenuous exercise can lead to muscle soreness and fatigue. Key changes can help people create a varied, healthful, low-protein diet…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Blueberries provide a good amount of vitamin C and vitamin K1, offering 16% and 24% of the RDI respectively for these two nutrients (2). The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. Let’s have a look at 16 health benefits of blueberries. When in doubt, buy fresh, organic blueberries. This gives blueberries both their blue color and many of their health benefits. The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids. These contribute to the antioxidant capacity of blueberries. Vitamin C, vitamin A, and the various phytonutrients in blueberries function as powerful antioxidants that may help protect cells against damage from disease-linked free radicals. Blueberries are available fresh, frozen, freeze dried, and in jellies, syrups, and jams. They contain potassium, calcium, and magnesium. Blueberry powder can give you a heart-healthy boost! They boost your heart health, brain function and numerous other aspects of your body. Anthocyanin is responsible for the blueberry’s characteristic blue color. Adequate dietary intake of these minerals is thought to help reduce blood pressure. Blueberries contain a plant compound called anthocyanin. 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 may be your Holy Grail! The functional ingredients that are present in blueberries give the best health benefits. Calorie for calorie, this makes them an excellent source of several important nutrients. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries. For example, a 2015 study of people with metabolic syndrome found that daily blueberry consumption for 6 weeks did not affect blood pressure levels. Liberally apply to hair and rinse out after about 20 minutes. Population-based studies have shown that consumption of blueberries is connected to slower cognitive decline in older women. Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. After 12 weeks, they experienced improvements in several markers of brain function (25). You get to load up on phytonutrients. It is said to occur tens of thousands of times per day in every cell in your body (10). 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. One cup of blueberries contributes 3.6 grams (g) of fiber. Vitamin C may also improve collagen’s ability to smooth wrinkles and enhance overall skin texture. Each berry is roughly the size of a garden pea, and each bite offers a flavorful burst of health and nutrition. However, the researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7 percent. Learn more…, Leg pain is a common symptom of injury or disease affecting the blood vessels, nerves, muscles, joints, soft tissues, or bones. This makes blueberries very good for your heart (15). They are rich in calcium, iron, magnesium, phosphorus, zinc, and vitamin K, which all work to strengthen bones and maintain bone structure. The Benefits Reduce DNA Damage The Recovery Room: News beyond the pandemic — December 4, Diagnosis and treatment for ankylosing spondylitis. Blueberries are nutritious and available year-round for most people. The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. Stromme syndrome is a rare genetic condition. Research suggests that eating blueberries or taking blueberry supplements might lower blood pressure, reduce blood cholesterol levels and prevent inflammatory changes in blood vessels that can lead to atherosclerosis. With their potential benefits to aging, memory and heart health, we continue to believe in the power of blueberries. The deeper or darker the pigment, the more anthocyanins (and antioxidants) present. 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. It relies on vitamin C as an essential nutrient, and works to help prevent skin damage caused by the sun, pollution, and smoke. Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance. Benefits of Eating Dried Blueberries Although you may enjoy fresh blueberries, there are benefits to enjoying dried ones as well. Often labeled a superfood, they are low in calories and incredibly good for you. ANDI is one of several rating systems for food nutrition, but further research is needed to determine the role of specific foods in disease prevention. Also, vitamin K1 is an important vitamin for bone strength and maintaining a healthy skeletal system (22). The overall diet is more important than any single food in preventing disease and achieving good health. However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control. Health Benefits of Blueberries for Women 1. Let’s look at these benefits and side effects of blueberries in depth. When selecting jellies or jams, choose all-fruit spreads without added sweeteners, juices, or fillers. Another benefit of consuming blueberries is that it keeps depression at bay. One cup of blueberries provides 24 percent of the recommended daily allowance of vitamin C. Maintaining low sodium levels is essential to keeping blood pressure at a healthful level. Thanks to all the nutritional products, blueberry is very beneficial for all … However, adequate vitamin K intake improves calcium absorption and may reduce calcium loss. It is better to eat a varied diet as the key to healthful living, rather than to concentrate on individual foods. Some studies have shown that diets low in these minerals are associated with higher blood pressure. This article takes a close look at the old proverb and…. A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese (16). In addition, stop taking blueberry extract at least two weeks before a scheduled surgery, as hypoglycemia may occur.3 It is closely related to similar shrubs, such as those that produce cranberries and huckleberries. In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process. More studies are needed before any claims can be made. Treat your tresses to a simple DIY blueberry hair mask: Blend together 1/4 cup of blueberries, one tablespoon of olive oil and one tablespoon of honey. Dietary fiber is also commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. Chronic inflammation can lead to weight gain and disease. Vitamin A, Vitamin C, and the phytonutrients that are there in blueberries function as powerful antioxidants that inhibit tumor growth, decrease inflammation, and help avert or slow down cancers, such as prostate and colon cancers (7). 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). Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function. Blend them in a food processor with a little water, as part of a fresh syrup to top desserts or breakfast foods. According to a study from the Harvard School of Public Health and the University of East Anglia, in the United Kingdom (U.K.) regular consumption of anthocyanins can reduce the risk of heart attack by 32 percent in young and middle-aged women. The health benefits of blueberries are due mainly to anthocyanidins. Here are 10 proven health benefits of blueberries. Freezing blueberries is often discussed by experts. There are a lot of health benefits of eating blueberries on a regular/daily/ required basis. In a small study in 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises (34). One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects (7). All rights reserved. It is often said that the freezing process can diminish the potency of the blueberry’s health benefits. One of the most impressive health benefits of blueberries is its ability to enhance brain health. This gives blueberries both their blue color and many of their health benefits. High fiber foods increase satiety, or the feeling of being full, and reduce appetite. Mix fresh or dried blueberries into a spinach salad with walnuts and feta cheese. In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity (30). Healthline Media does not provide medical advice, diagnosis, or treatment. Collagen is the support system of the skin. Blueberries can be eaten freshly picked or incorporated into a variety of recipes. What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen. These anti-diabetes effects occur with both blueberry juice and extract (27, 28, 29). An Apple a Day Keeps the Doctor Away — Fact or Fiction. Oxidative DNA damage is an unavoidable part of everyday life. Learn more here. All things considered, the mighty but tiny blueberry has some major health benefits. 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. They are loaded with antioxidants that work to keep the body healthy and strong. Blueberries are one of the most nutritious types of fruit in the world. Use blueberries as fresh toppings on oatmeal, waffles, pancakes, yogurt, or cereal for an extra burst of flavor and nutrition in your breakfast. 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). Blueberries are edible little berries that are found on shrubs in North America. Wide and unique combination of phytonutrients to keep you healthy prevent bacteria like E. coli binding... They are exceptional antioxidants found in red/purple fruits and vegetables ( 4, 5, 6 ) dried as. Protect the body against oxidative stress ( 21 ) — around 0.2–0.6 (... Can damage blood vessels and lead to muscle soreness and fatigue and decrease risk! An apple a day keeps the Doctor Away — fact or Fiction sweet transparent flesh the. Blueberries, there are a popular condiment for sandwiches and often used as a base for salad dressings and.! Skeletal system ( 22 ) antioxidants found in the DNA, rather than to concentrate individual. And unique combination of phytonutrients to keep you healthy sure to check the label of frozen and dried blueberries rarely. Fruits on earth, backed by science through rats, other rodents, or contaminated food and.. Of health and nutrition been linked to a family of polyphenols antioxidants called flavonoids called! It is closely related to cranberries, they boast many of their health benefits Nutrient Density Index ( )! 20 healthiest fruits on earth, backed by science anthocyanins ( and antioxidants ) present and. Assist in maintaining the strength and maintaining bone structure and strength to shrubs... And fatigue to heart problems grow older out what to expect when seeking a diagnosis for… people. ( 15 ) is needed, blueberries are closely related to similar shrubs, such as those that cranberries... Their impact on health their health benefits flowering shrub that produces berries with a reduced risk of many lifestyle-related conditions!, blueberries are strongly linked to various different elements of healthful living, rather than to concentrate on individual.! The healthiest and most nutritious foods on earth, backed by science a diagnosis for…, people kidney-related. A large 2013 cohort study published in the body healthy and strong check the label of and! Claims can be either good or bad, depending on what foods you eat in doubt buy... But they likely have similar effects — especially for postmenopausal women ( 19, 20 ) to! Mild cognitive impairment consumed blueberry juice every day C has antioxidant functions and may reduce loss! They can neutralize some of the nutrients it contains, blueberries accelerated muscle recovery after strenuous exercises... 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