There are numerous different health benefits of eating blueberries on a regular basis. Blueberries are full of the essential nutrition that makes this incredibly sweet food very healthy and popular.
Blueberries are often termed as superfood which means they have surprisingly low calories and are very healthy for you.
Most people would say that their favorite food of all time is blueberries, mostly because they are so convenient and tasty.
If you have stumbled here looking for more information on the health benefits of eating blueberries then you are at the right place, as today, we will be answering some of the hot questions that you may have, like, Are blueberries healthy for you? What are the health benefits of eating blueberries?
10 Health Benefits of Blueberries that are Scientifically Proven
Blueberries are high in nutrition and low in calories
Blueberries are originated from a flowering shrub called the blueberry bush that produces berries that have a bluish, purple hue.
These berries are linked to other similar shrubs, like those that provide huckleberries and cranberries.
The size of blueberries is around 5-16 millimeters (0.2-0.6 inches) in diameter which means they are comparably smaller in size.
They originally have green color shade, but the color later turns into blue and purple as they ripen.
Among numerous different types of blueberries, the two most common are:
Lowbush or “wild” blueberries: These types of blueberries are even smaller in size and are richer in antioxidants.
Highbush blueberries: These are every day blueberries you most usually see in the United States as they are most commonly cultivated in the States.
Blueberries are very rich in nutrients and are one of the most nutrient-dense berries. 148-gram (1 cup) of blueberries constitutes:
- Manganese: 25% of the RDI
- Vitamin K: 36% of the RDI
- Vitamin C: 24% of the RDI
- Fiber: 4 grams
- Other nutrients in smaller quantities
As mentioned earlier, they are very low on calories, in fact, one cup serving of blueberries contains only 84 calories along with 15 grams of carbohydrates.
This calorie metric is one of the key reasons why these are so nutritional and beneficial for you.
High levels of Antioxidants
Antioxidants are essential components of your body that safeguard you against free radicals, which are one of the main reasons for excessive aging and cell damage.
So, it goes without saying, in order to keep your skin healthy, you must consume foods that are rich in Antioxidants. Lucky for you, you can easily increase your antioxidants level in your body through the appropriative consumption of blueberries that are very rich in antioxidants.
Not just rich, but blueberries are scientifically proven to have one of the highest levels of antioxidants among similar vegetables and fruits.
Blueberries reduce DNA Damage to prevent cancer and aging
This is a big one, remember when we said, Are blueberries healthy? Well, they certainly are. DNA damage is a regular process in our body that occurs more than tens of thousands of times in our body every day.
This is a natural process and is a key factor leading to Aging. Due to the brilliant levels of antioxidants in blueberries, their consumption can slow down DNA damage in our body that in turn slows down the Aging process and makes us look younger.
Due to the high levels of antioxidants, there are a large number of benefits for your skin due to the consumption of Blueberries. It can be coupled with consumption of avocado oil which increase you body’s ability to absorb these nutrients.
Apart from this, the process of DNA damage also contributes to the building of illnesses like cancer. Eating blueberries are very healthy for you as it can reduce the risk of this deadly illness as well.
Blueberries Prevent Blood Cholesterol Damage in your body
Consuming blueberries helps a great deal in preventing damage of cholesterol in your blood by reducing the LDL oxidation. The process of Oxidative damage is not only limited to cells and DNA.
If your “bad” LDL cholesterol is excessively oxidized, critical heart disease could develop in your heart.
It has been proven that due to the Antioxidant levels of Blueberries they reduce the levels of oxidized LDL. This health benefit of blueberries is very crucial for people over a certain age and for those having heart issues.
Reduction of Blood pressure
For obese people, there is a high risk of high blood pressure. Blueberries are highly suggested foods for such people as it has been proven that eating blueberries could be really fruitful in lowering the risk of high blood pressure.
These are also recommended for postmenopausal women.
Reduce the risk of heart disease
This has already been proved that eating blueberries can help in preventing major systems of heart diseases like oxidized LDL cholesterol and lower blood pressure.
If you are talking about curing critical health symptoms like heart attacks and similar endpoints, you must wait for further confirmation and proofs to consider blueberries as a cure for these heart diseases.
Enhance Brain Memory and Brain Function
These benefits of eating blueberries are directly linked to its ability in reducing oxidative stress.
Oxidative stress can harmfully affect brain functionality, and some animal studies claim that the antioxidants in blueberries may positively impact the functioning of the brain.
Human researches have been mostly positive as well.
Anti-diabetes features due to Anthocyanins
Blueberries give moderate levels of sugar contrasted with different organic products.
One cup (148 grams) holds 15 grams of sugar, which is proportionate to a little apple or enormous orange.
In any case, the bioactive mixes in blueberries seem to exceed any negative effect of the sugar with regards to glucose control.
Examination recommends that anthocyanins in blueberries affect insulin affectability and glucose digestion. These enemies of diabetes impacts happen with both blueberries are both squeezed and concentrated.
In a comprehensive study on individuals with insulin obstruction, two blueberry smoothies every day caused significant enhancements in insulin affectability.
Improved insulin affectability should bring down the danger of metabolic disorder and type 2 diabetes, which are at present two of the world’s greatest medical issues.
May Help Fight Urinary Tract Infections
Urinary tract contaminations (UTIs) are a typical issue for ladies.
It is broadly realized that cranberry juice can help prevent these kinds of issues.
Since blueberries are firmly identified with cranberries, they share a considerable lot of indistinguishable dynamic substances from cranberry juice.
These are named anti-adhesives and they help forestall microorganisms like E. coli from entering to the mass of your bladder.
Blueberries have seldom been read for their effect on UTIs. However, they likely have comparative impacts as cranberries.
Blueberries may decrease the harm that happens at a sub-atomic level, limiting touchiness and diminished muscle execution.
Different Benefits of Blueberries for Skin
Due to being one of the richest antioxidant foods, blueberries help provide a lot of benefits to your skin including reduction of the aging process up to a large extent.
Apart from Antioxidants, blueberries also are rich in iron and zinc that are both highly beneficial for your skin.
Blueberries are healthily for you at various different levels. These must be eaten on a regular basis to gain the most out of these benefits of blueberries.
The benefits of blueberries are not limited, as they positively affect your body’s aging process, they also prevent you from developing dangerous heart diseases and even cancer.
Did we answer all your queries? How many of these benefits were you already aware of? Do let us know in the comment section below.