All rights reserved. This results in the production of reactive oxygen species that start harming the cells. The same can be said for vitamin C, which the berries have in abundance, that is used to brighten skin and protect it from — among other things — sun damage. It can occur in the pre-diabetic stage much longer before it progresses to Type 2 diabetes mellitus (19). With just a daily serving of blueberries, you could easily … Blueberries help with systems, like immunity, that are bolstered by vitamin C, thanks to their high levels — 24% of our RDA in one cup. They also improve the antioxidant enzyme system. Summary: Blueberries contain the micronutrients that are associated with low blood pressure. Many studies have shown that blueberries are very effective in the management of diabetes, lipid profile and blood pressure. It not only reduces its glucolipocity but also increases this cell proliferation, thereby improving insulin secretion. Summary: Blueberry is considered to have anti-obesity functions. The antioxidant property of blueberry has shown to do that and prevent its development. It’s very low sodium, cholesterol, and saturated fat content makes it the best choice (3). They are a rich source of antioxidants and nutrients and can help in improving your immune system and speed up the recovery from an ulcer . Phytosterols found in blueberries can keep the LDL cholesterol down to a healthy level. In liver fibrosis, the structure of the liver changes and as the disease progresses, the liver hardens. While more research will be needed to confirm a similar effect in humans, in a clinical study in the American Journal of Clinical Nutrition, female seniors and adolescents of both genders bolstered bone strength by doubling their intake of the blueberry. The functional ingredients in blueberries lower the blood sugar level (44). 10 Benefits Of Blueberries – Reasons To Eat Blueberries More. Blueberries are a healthy, low-calorie snack that provide the body with plenty of … They are used for cataracts and glaucoma, infections of the urinary tracts, varicose veins, and hemorrhoids. Discover the health benefits of this tiny but powerful fruit. Over the years, studies have been reported that anthocyanins in blueberries might play an important role in mitigating obesity by decreasing weight and adipose tissue build up. Obesity and obesity-related morbidity are emerging as a global health issue in recent years. Antioxidants present in the diet have a crucial effect on the prophylaxis and progression of the diseases that are associated with oxidative stress. As blueberries are a plethora of these minerals, it is associated with reducing blood pressure. It scavenges free radicals and ensures good liver health. People who take prescription blood thinners like warfarin are told to keep their Vitamin K consumption to a balanced level (46). Like this article? Research — though currently only on rats, rather than humans — has shown a correlation between blueberry intake and strong bones, likely due to the polyphenols. Another benefit of the antioxidant properties of blueberries is the neutralising effect on free radicals that cause signs of ageing via sun, pollution and smoking. Hot? Besides this, blueberry suppresses the formation of fatty acids and increases the breakdown of fatty acids. Though studies have been small, they suggest faster recovery post-exercise with blueberry smoothies. Blueberries improve memory, learning, and general cognitive functions. 18 Reasons Why Spinach Deserves ‘Super’ Status. These antioxidant enzymes are superoxide dismutase and catalase (26). It also improved the structure of the colon and small intestine and reduced intestinal lesions. Blueberries are also packed with antioxidants that help fight DNA-damaging molecules — called free radicals — associated with aging. Thanks to high fibre levels, blueberries can help us to feel full, which can reduce overall calorie intake. For many years, blueberries have been a folk remedy for type 2 diabetes in Canada (21). The ancient Greeks believed that what the Gods ate and drank bestowed them with immortality. Increased excretion of bile acid lowers the cholesterol level. For more details on the health benefits of blueberries, check out our blueberry nutrition infographic. Get the Benefits: For a sweet treat at the end of the night, nibble on frozen blueberries. Summary: Since blueberries have similar constituents like cranberry, it prevents the bacteria from attaching to the urinary bladder lining and prevents UTI. 7 Proven Health Benefits of Blueberries The blueberry is an antioxidant superfood. The antimicrobial properties that are found in Lowbush blueberries protect against the following: Lowbush blueberry was found to inhibit intestinal pathogens and protect probiotics. Iron and zinc maintain the strengths and elasticity of bones and joints. They also contain folate, which helps with DNA repair. Since blueberry has a high content of this Vitamin, utmost care should be taken before usage. Even though blueberries prevent constipation and help maintain a healthy gut, utmost care should be taken to weigh your total fiber intake of food and include the berries accordingly (43). All articles on BestforNutrition are provided for educational and general informational purposes only. The blueberry plant is a perennial flowering shrub, mostly grown in North America. According to a study, regular consumption of anthocyanins in blueberries can reduce the risk of heart attack by 32 percent in a young and middle-aged woman (28). Summary: The phenolic acids, flavonoids, and procyanidins in blueberries have anti-inflammatory activity and several studies have confirmed the strong effect. These help in neutralizing the free radicals, reducing the level of oxidative stress. Studies showed that blueberries reduce the translocation of the bacteria and thus, decrease the level of inflammation. Inflammation in the adipose tissue promotes insulin resistance and other complications, but dietary intake of blueberry has been seen to avert this. The Blueberry Diet is a fruit diet that helps you lose belly fat by taking advantage of the health benefits of eating blueberries such as the positive effect its Antioxidants such as anthocyanin have on your body, Vitamin C to keep your immune system strong, and Vitamin E for antiaging. Blueberry conserves healthy and gut-friendly bacteria that improves overall gut health (39). Summary: The polyphenols in blueberries reduce the oxidative stress in the brain thereby protecting it from aging and neurodegenerative disorders. It reduces the endogenous cholesterol that is produced in the body by the liver. One of the health benefits of blueberries is its ability to improve brain function. Oxidative stress plays a crucial role in diabetes. These are commonly the cardiovascular diseases, diabetes type 2, cancer and Alzheimer’s amongst many (15). As with all foods, it benefits to mix things up, but there are no issues with eating blueberries daily — just don’t eat too many as, with any fruit, they can cause stomach upset. Moreover, many neurotransmitters are autoxidized to generate ROS. The benefits are very wide ranging from the prevention of cancer and heart disease to treatment of urinary tract infections. In 2014, WHO estimated that around 13 percent of the world’s total population is obese. Blueberry, like its relative the cranberry, might help prevent bladder infections by stopping bacteria from attaching to the walls of the bladder. As we age, our memory, concentration, and other brain functions decline. Carbonated Drinks. Reduce heart disease risk. A chemical found in blueberry has the ability to reduce the number of lipids in the blood. Eating too many blueberries can have uncomfortable digestive side effects. It is found that proanthocyanidins that are present in blueberry leaves are able to inhibit the replication of the hepatitis C virus. Raw blueberries contain both vitamin C, E, K, dietary fiber and basic dietary minerals, moderate manganese, as well as other important micro nutrients in a balanced manner. Blueberry enriched diet was seen to improve the overall health of cardiac cells and reduce the inflammatory cells to nearly half. It was further observed that the daily intake of freeze-dried blueberry powder brought down the systolic blood pressure by 5.1% and diastolic blood pressure by 6.3%. The production of free radicals that attack the brain increases and such interaction of free radicals with the central nervous system contributes to the decline. Researchers have confirmed that this antioxidant property of blueberry can alleviate and protect against intestinal inflammation (38). Its antioxidant capacity, high amount of essential vitamins and minerals makes it ‘the superfood’. High dosage of Vitamin K may lead to skin rashes, shortness of breath, increased risk of internal bleeding and bruising, etc (45). It works in the same manner as fibrates (a class of lipid-lowering medications). It can inhibit insulin signaling in adipocytes, thereby reducing the insulin glucose uptake and reduce glycerol release in adipocytes (11). Inflammatory bowel disease is the inflammation of the gastrointestinal tract that can even impair gastrointestinal structure and function. The folic acid in blueberries prevents the formation of cancer cells due to mutations in the DNA. In reality, you shouldn’t consume carbonated drinks … Blueberries have numerous health benefits according to folk medicine. Improve Immunity . Blueberries are a great source of Vitamin K. It is a vital nutrient that has a number of functions in our body. Meet the 12 Best Lunches for Fat Loss, What to Expect from the NHS Weight Loss Plan. A recent animal study published in the Journal of Bone and Mineral Research suggests that these delicious beauties may help strengthen bone, particularly for growing bodies. A 2013 cohort study published in the BMJ suggested that consuming three servings per week of blueberries reduced the risk of type 2 diabetes by 7 percent (25). In 2019, researchers published in The Journal of Gerontology that 200 grams of blueberries daily have the potential to improve blood vessel function and decrease systolic blood pressure (31). Amongst the several mechanisms associated with it, its effect on the improved glucose control seems to do the trick. This protects us from degenerative diseases by fighting off the oxidative damage caused by free radicals. Blueberries increase the bile production and usage of endogenous cholesterol, ensuring lesser cholesterol in the body. Eating blueberries early in the morning can help in managing stomach ulcer. Another way blueberries lower the risk of heart disease is by decreasing oxidised LDL cholesterol, according to studies. Blueberries should not be consumed by individuals who take anticoagulant medicines. Blueberries contain iron, phosphorus, calcium, magnesium, zinc and Vitamin K. Each of these is a component of bone. As the berry ripens, anthocyanin content increases to provide a visual cue that distinguishes the ripe berry from the unripe berry. Eat 1/2 cup of blueberry every day with cereals or for afternoon snacks. Blueberries are the second most consumed fruit in the United States. It increases the use of fatty acid as a source of energy, hence, less fat is stored in the body and less cholesterol is formed. Therefore, it is very important to control the production of ROS. Blueberries are a healthy, low-calorie snack that provide the body with plenty of nutrients. Blueberries are Packed with Antioxidants. Footnotes: U.S. Department of Agriculture, Agricultural Research Service. Blueberries are extremely rich in phytochemicals, naturally occurring plant comp… This way, less cholesterol is stored in the body and reduces the blood cholesterol level too. In addition, they are recommended for circulatory function disorders, stomach upsets, intestinal disorders, ulcers, as well as fever. However, anthocyanin in blueberry can protect the beta cells in the pancreas against glucolipotoxicity and can prevent diabetes (23). Its antioxidant property scavenges the harmful ROS and maintains efficient blood flow in the vessels. One cup or 148 grams of blueberries contains 4g fibre, 24% of an RDA of vitamin C, 26% of an RDA of vitamin K, 25% of an RDA of manganese, 5% of an RDA of vitamin B6 and 36% of an RDA of vitamin K. Antioxidant is a big buzzword in beauty so it’s unsurprising blueberries are prized for their derma-credentials. Uncontrolled blood sugar levels, high cholesterol levels, and hypertension are the main risk factors for the development of heart diseases. 1. The same processes that cause signs of visible ageing — like wrinkles — also impact our brain function, so the antioxidant berries have been seen to slow mental decline. Researchers all over the world have claimed that regular consumption of blueberry protects the gastrointestinal tract against several diseases. Anthocyanins also suppressed the production of free radicals and inflammatory markers (40). During cancer, the state of inflammation and oxidative stress increase at a tremendous rate. Other research has found flavonoids specifically can help with weight loss. Blueberries are considered a superfood, and can help maintain healthy bones, reduce blood pressure, manage diabetes, and ward off heart disease. It is a flavonoid that protects and strengthens the veins, vessels, and cells in the body. Oxidative stress is one of the primary factors for liver cell damage. Amongst the numerous health benefits of blueberries, this article highlights 15 key advantages that are the stepping stones to improving your overall health and well being. Mar 3, 2018 - Explore Nancy Michaud's board "Blueberries health benefits", followed by 118 people on Pinterest. Vitamin B6 and folic acid in blueberry also prevent the buildup of this compound. The … Though buying the berries frozen can improve their longevity, it’s though the process can lower the potency of the anthocyanin — with one study suggesting by as much as 59% in six months. Therefore, eating blueberries on a regular basis may prevent cell damage cause… However, as it is a fat-soluble vitamin, excess amounts may cause Vitamin K overdose. This should be a no-brainer. Side effects vary considerably from gastrointestinal distress to hypoglycemia to increased risk of bleeding. Nitric oxide expands the blood vessels and ensures smooth blood flow in the body. Blueberries play well with other fruits! The phenolic acids (6.6%), flavonoids (12.9%) and procyanidins ( 2.7%) in blueberry have anti-bacterial and anti-inflammatory activity (16). In them, it might cause rashes, headaches, and gastrointestinal problems (48). Blueberries lower the blood cholesterol level in more than one way. Top cereal or yogurt with fresh or dried blueberries. Blueberry health benefits include the ability to aid in weight loss. Regular blueberry consumption improves the activity of the enzymes that protect the liver against damage. Rats fed a diet meeting these two criteria had lower overall fat mass and liver mass than the control group. Many of can be attributed to anthocyanin, a plant compound from the family of polyphenol antioxidants called flavonoids, which gives the berries their dark colour. Just as cranberries are known to lessen the chance of acquiring a UTI by preventing bacteria binding to the wall of the bladder, blueberries are believed to act in the same way, particularly for women who get repeat infections. The diet that beats the Mediterranean for health benefits and weight loss? Vitamin K present in it may interfere with the function of the medicine and result in an increased risk of bleeding. This index rates foods based on their nutrient contents, including vitamin and mineral content, phytochemical composition and antioxidant capacity. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. It has shown to improve general cognitive functions and short term memory. In the pre-diabetic stage, insulin resistance is a characteristic of glucose intolerance which includes impaired fasting glucose, and impaired glucose tolerance (20). Blueberries are high in anthocyanins and fiber content, which are known … Blueberries have a wide array of health benefits owing to the various nutrients that it contains, but consuming them in excess may bring forth certain side effects. This research-backed article has been reviewed and fact-checked by a certified nutritionist. Can Puppies Eat Blueberries? In a 2014 study, it was confirmed that blueberry, which is a very good source of anthocyanin, is the most promising fruit for its anti-inflammatory properties and can be used for the development of nutraceuticals (18). Blueberry is packed with powerful antioxidants. Maintaining a low sodium level is one of the pre-requisites of keeping the blood pressure down to a healthy level. © 2020 Best for Nutrition. Blueberry juice reduces the progression of the disease and thus lowers the level of liver enzymes that have increased due to fibrosis. This is because of the fiber content in the fruit. Add blueberries to a green salad. Potassium, calcium, and magnesium have shown to be associated with low blood pressure. Generally, the younger the puppy, the weaker and more sensitive the stomach is to foods. Natural antioxidants like Vitamin C and Vitamin E, micronutrients such as folic acid, calcium, selenium, alpha, and beta carotene and lutein are also present making them one of the most nutritious fruits (2). It has Vitamin K, calcium, manganese, and zinc improves bone mass and decreases calcium excretion. In a 2006 study done with Canadian lowbush blueberry, it was found that the intake of this superfruit enhanced the proliferation of pancreatic beta-cells (that are responsible for insulin secretion) (22). According to test tubes, the plant is a very powerful antioxidant, particularly given its high anthocyanins content. Considered a superfood, the high anthocyanin content makes it the richest source of antioxidants. Adequate intake may contribute to building and maintaining bone structure and strength (36). Blueberries are also rich in resveratrol, which is a flavonoid that protects against inflammation and anti-aging. There are a whole range of recipes that include the super berries, including smoothies, breakfast bowls, salads, pancakes and baked goods (for a 'cheat day'!). When the body is under a consistent pro-inflammatory state, chronic diseases get an environment to develop and progress. Evidence-based nutrition tips, straight to your inbox. Be creative with blueberries: try a blueberry quesadilla with wild blueberry … While some people may prefer to eat fresh blueberries, blueberry juice is also a healthy option. The polyphenols that are present in the blueberries can cross the blood-brain barrier and directly scavenge the ROS. We earn a commission for products purchased through some links in this article. However, not many studies have been done in this regard. One cup of blueberries contains 35 percent of Vitamin K, 25 percent of bone-building Vitamin C and manganese. The anthocyanin in blueberry can improve the postprandial glucose response. Blueberries have been given their superfood stamp thanks to their high nutritional value and consequential health benefits. Studies have confirmed that blueberry can reduce vascular complications in diabetes. 1. When it comes to health benefits of blueberries, it is worth mentioning the ability of immunity boosting, first and foremost. Research has shown that whole blueberry, as well as blueberry juice, are very effective in keeping your liver healthy. All these effects together help in memory restoration and improving concentration levels (33). Studies have found that the anthocyanin from the blueberry is associated with anti-obesity functions. Intake of blueberries has shown a marked decrease in the occurrence of such diseases. They also contain a decent amount of soluble fibre, which slows down the rate at which sugar is released into the bloodstream and helps to keep the digestive system happy. Blueberries refer to perennial flowering plants that produce blue or purple berries, which are also known as blueberries. Let’s look at these benefits and side effects of blueberries in depth. The benefits of blueberries getting derived from the antioxidants contained in it, called “Anthocyanosides,” which protect against free radicals that cause infections. A doctor’s advice is always important in case you are diabetic and have something new. It’s a medicine that is used for relieving pain, fever, and inflammation. 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). This in turn positively affects the Urinary tract and ensures low or no UTI. If you suffer from any of these disorders, speak to your doctor about how to get the health benefits of blueberries without the bloating. Thus, it can be safely stated that oral administration of anthocyanin extract from blueberries has a protective effect on inflammatory bowel disease. The Nutritional Content of 1 cup of raw blueberry (148 grams): Berries are low in calories and high in moisture and fiber. Inflammation of the brain cells is believed to play a crucial role in the development of neurodegenerative diseases, especially due to the increased production of reactive oxygen species (ROS). Recent studies have shown that sufficient intake of blueberry reduces high blood pressure and arterial stiffness thereby increasing nitric oxide production (30). Summary: Blueberries can improve gut health by reducing inflammation, conserving the good bacteria in the gut and reducing the translocation of the bacteria in the gut because of its antioxidant property. Therefore, with aging, it becomes very important to increase the intake of foods rich in antioxidants. Visit our scientific research library for an in-depth look at blueberry health benefits. The first step that leads to the development of Alzheimer’s disease is this oxidative stress. “Obesity can be defined as an abnormal accumulation of fat in adipose tissue, because of the imbalance between energy intake and energy expenditure” (10). This is known as cognitive decline and age plays the most crucial part in it. People who are sensitive to this compound should steer clear of it. What Happens When I Load up on Probiotics? Excessive buildup of a compound known as homocysteine in the body can damage blood vessels and lead to heart problems. There is strong evidence that the antioxidant in this berry protects protein, lipid and nucleic acid against the oxidative damage of the free radical, which plays a major role in cancer, heart diseases, and neurodegenerative diseases (6). They are: Pertaining to the high fiber content of blueberries, excessive consumption may cause stomach discomfort. Aid in Weight Loss. In fact, blueberry juice can help improve digestive and urinary health, … Get Rid of Belly Fat. According to a study, drinking wild blueberry juice … Pre-clinical and clinical studies have found improvements in insulin resistance and glucose tolerance after blueberry consumption in obese and insulin-resistant people (24). Summary: The minerals and vitamins that ensure good bone health are in abundance in blueberries. Anthocyanins are pigments that give blueberries their red, blue and purple color. 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. 'And they're versatile, so can be included in our diets in lots of different ways'. “Insulin resistance is defined as inefficient glucose uptake and utilization in peripheral tissue in response to insulin stimulation”. The blueberry works efficiently against indigestion, relieving stomach pains, preventing constipation, keeping acidity away from the stomach and taking care of the high levels of flatulence and excessive gas, which is why it will always be an ideal fruit for good stomach digestion. Several studies on the effect of blueberries on cholesterol were done, and a positive relation was found to exist. Is This an Emergency? In the list of such miraculous gifts, there is no worthier than Blueberries. Anthocyanin in blueberries has antioxidant properties and can lower the LDL cholesterol. While we are yet to discover such an Elixir of life, but we do have wondrous fruits that could well be the gifts from the Gods prodding us in that direction. Research also suggests that anthocyanins impact insulin sensitivity and glucose metabolism, which are factors in type 2 diabetes, particularly in obese men and women. One of the greatest reasons for the development of heart disease is reactive oxygen species (ROS). In addition to the above-mentioned antioxidants, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin and chlorogenic acid which contributes to the antioxidant capacity of blueberries. Blueberries are loaded with nutrients and fiber, but if you have certain medical conditions, they may cause side effects such as gastrointestinal symptoms. Summary: The antioxidants present in blueberries lower the LDL cholesterol in the blood and reduce inflammation. The natural pigment, anthocyanin, present in blueberry is one of the most powerful natural antioxidants (4). But too much consumption of this fruit may lower your blood sugar to a dangerous level causing hypoglycemia. Can A Superfood Powder Really Help Your Wellness Gains? In a diseased condition, the ejection fraction (the amount of blood pumped by the heart during each contraction) also increased which was otherwise not the case in the diseased heart. It has been mentioned earlier that blueberries are very rich in antioxidants and vitamins. The presence of flavonols and tannins in blueberry extracts had the ability to inhibit the growth of cancer-causing cells by 50% (8). Such a decrease reduced the overall risk of atherogenesis (formation of fatty clots in the arteries). Summary: Blueberries can protect the liver with its antioxidant activity and also work on certain liver enzymes thereby lowering the progression of liver fibrosis. Blueberries contain an antioxidant called Anthocyanin. Summary: The parameters that are directly and indirectly related to progression to a diseased heart, is lowered by the functional ingredients that are present in blueberries. If eating blueberries results in abdominal pain or discomfort, you may want to consider a digestive disease as the possible culprit. Over a huge 25-year study, eating three servings of blueberries a week was shown to decrease one’s chance of getting type 2 diabetes by 7%. FoodData Central, 2019. fdc.nal.usda.gov. Save my name, email, and website in this browser for the next time I comment. 'Blueberries are rich in vitamin C, potassium and fibre', says nutritionist Angelique Panagos. In a study in 2017, it was seen that extracts of blueberries can successfully reduce the tumor size in mice, which in turn inhibited the proliferation of ovarian cancer. Hence, the reduction of nitric oxide in the blood results in blood vessel constriction. Those components in blueberry include anthocyanins, polyphenols, and several antioxidants that have been shown to be anti-cancer, anti-obesity, prevent degenerative diseases, antidiabetes, improve brain, prevent heart diseases, protective liver, protective lungs and so on. It can increase the cytokines in the body that reduces oxidative stress. Packed with beneficial nutrients, this fruit is indeed a superfood. Summary: The anti-diabetic property of blueberry is because of the crucial role it plays in the beta cells of the pancreas. Such protective effects were especially observed in the case of colon cancer (9). These people had very high blood pressure and consumed blueberries for over 8 weeks (32). SIGN UP TO OUR NEWSLETTER to receive your weekly dose of features. For ages, this bluish-purple beauty has found its name etched in the folk remedies for its bioactive components that render tremendous health benefits.
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