Blueberries are sweet, nutritious, and very popular, too. They are commonly labeled as a superfood because they are low in calories and comes with a lot of health benefits. They are also very tasty and convenient to eat, that’s why a lot of people consider them as their favorite fruit. Blueberries can be eaten freshly picked and mixed with different recipes. This is why they are one of the best
Blueberries contain anthocyanin, which is a plant compound responsible for their blue color and many health benefits. Among those benefits are helping heart health, skin health, blood pressure, diabetes management, mental health, and as well as bone strength. They are also very easy to incorporate into diets. You can eat them raw, or use them to top waffles, yogurts, pancakes, and cereals. You can also blend raw blueberries in a smoothie for a nutritious and refreshing drink.
If you are wondering about the health benefits that you can get from blueberries and why they are considered as raw superfoods, you’ve come to the right place. Today, we are giving you the different health benefits that you can get from eating blueberries.
Blueberries Can Help Maintain Healthy Bones
Blueberries are rich in iron, calcium, magnesium, phosphorous, zinc, manganese, and vitamin K, which are all components of a bone. When these vitamins and minerals are taken adequately, they contribute to building and maintaining bone strength and structure. Zine and iron fulfill important roles in maintaining the strength and elasticity of bones and joints. Enough vitamin K intake, on the other hand, can improve calcium absorption and may also reduce calcium loss. Therefore, if you want to keep your bones healthy, try to eat blueberries regularly.
Blueberries Can Help Improve Skin Health
A cup of blueberries can give you 24% of the recommended daily allowance of vitamin C, which can help improve the collagen’s ability to smoothen wrinkles and enhance the overall texture of the skin. Collagen is the skin’s support system, and it relies on vitamin C as an important nutrient. It works to prevent skin damage that can be caused by pollution, smoke, and the harmful rays of the sun. If you want to improve your skin’s health, then eating blueberries can help you.
Blueberries are Rich in Antioxidants
Did you know that blueberries are the king of antioxidant foods? It’s because they are believed to have one of the highest antioxidant levels among the common fruits and vegetables. The main antioxidant compounds that they contain are flavonoids, which belong to a family of polyphenols antioxidants. Anthocyanins, a particular group of flavonoids, is thought to be the reason why blueberries have lots of beneficial health effects. It’s because antioxidants can protect your body from free radicals that can damage your cells and contribute to aging and diseases, like cancer.
Blueberries Can Help Reduce DNA Damage
One of the unavoidable parts of everyday life is oxidative DNA damage. This is the reason why people grow older. However, it also plays an important role in the development of certain diseases, including cancer. But blueberries can help in reducing DNA damage. Since they are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. According to one study, in four weeks, people who drank a liter of mixed blueberry and apple juice daily were able to reduce their oxidative DNA damage by 20%. This means that blueberries are also beneficial in protecting you against aging and cancer.
Blueberries May Help Lower Blood Pressure
An eight-week study proved where obese people who had a high risk of heart disease noted a 4 to 6 percent reduction in blood pressure after they consumed 50 grams of blueberries every day. There were also other studies that have observed similar effects, especially for postmenopausal women. This proves that blueberries appear to have significant benefits for people who have high blood pressure, which is a major risk factor for heart disease.
Blueberries Can Help in Maintaining Brain Function
One of the things that can accelerate your brain’s aging process is oxidative stress, and this can affect your brain function negatively. The antioxidants in blueberries can affect parts of the brain that are important for intelligence, which is based on animal studies. But they also have promising results in human studies. In one study, there were nine older adults that have mild cognitive impairment who consumed blueberry juice every day. After 12 weeks, all of them experienced developments in several markers of brain function.
Blueberries May Help Prevent Diabetes
Compared to other fruits, blueberries provide moderate amounts of sugar. A cup of blueberries or 148 grams contains 15 grams of sugar, which is equal to a large orange or a small apple. But when it comes to blood sugar control, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar. Also, based on research, the anthocyanins in blueberries have positive effects on insulin sensitivity and as well as glucose metabolism, making them great foods to fight diabetes. When insulin sensitivity is improved, it should lower the risk of metabolic syndrome and type 2 diabetes, which is two of the biggest health problems.
Blueberries May Help Fight Urinary Tract Infections
For women, urinary tract infections or UTIs are a common problem. Since they are closely related to cranberries, they boast many of the same active substances. These substances are called anti-adhesives, and they help prevent bacteria like E. coli from binding to the bladder’s wall. Blueberries are rarely studied for their impact on UTIs, but they likely have the same effects as cranberries.
Blueberries Can Help Reduce Muscle Damage After an Extreme Exercise
When you do extreme exercises, these can lead to muscle fatigue and soreness. This is because of local inflammation and oxidative stress in your muscle tissue. Blueberry can help lessen the damage that occurs at a molecular level, which can minimize soreness and reduced muscle performance. Based on a study, 10 female athletes who ate blueberries were able to have fast muscle recovery after their strenuous leg exercises.
These are some of the benefits that you can get from eating blueberries. With these benefits, we can say that blueberries are indeed amazing raw superfoods. They can boost your heart health and brain function, and they are sweet and very easy to incorporate into meals and diets.