They are extremely rich in naturally occurring plant compounds called phytochemicals such as ellagic acid and anthocyanidins which are responsible for the blue, indigo and red colouring. Good for Heart. 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. Frozen Blueberries. These berries are super healthy and have excellent nutritional properties. As well as being rich in antioxidants, blueberries are also a good source of essential vitamin C and fibre 1 . As well as helping to prevent Alzheimer's, blueberries also come with several other health benefits. Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk. 1. One portion of blueberries is about a handful. Blueberries are enjoyed all around the world for their sweet taste and nutritional benefits. Calorie for calorie, this makes them an excellent source of several important nutrients. Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. Other studies have observed similar effects — especially for postmenopausal women (19, 20). Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end. It is also problematic when your “bad” LDL cholesterol is oxidized. Follow her on Twitter @nutri_jo. Blueberries provide us with an outstanding variety of phytonutrients, including stilbenoids like pterostilbene and flavonoids like quercetin, myricetin, and kaempferol. Urinary tract infections (UTIs) are a common problem for women. It is known that free radicals can cause heart disease, cancer and other diseases by damaging cells. Packed with vitamins, antioxidants, and fiber, blueberries offer a host of health benefits, including dramatic benefits for the brain. The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids. 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). It relies on vitamin C as an essential nutrient, and works... 3) Lowering blood pressure. Blueberries can increase heart health According to the CDC, heart disease remains the top killer of both men and women in the US, and blueberries may offer some potent protection. Store in the fridge where they will keep, although they are best if consumed within a few days. Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice (31). health benefits of cranberry and cranberry juice, Chicken & avocado salad with blueberry balsamic dressing. 10 Benefits Of Blueberries – Reasons To Eat Blueberries More. Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. 2) Skin health. Research suggests that the antioxidants may inhibit tumor growth and help ward off various cancer cells, including cancers of breast, intestine, prostate, and stomach [ 2 ]. Blueberries grow in clusters on shrubby bushes and can range in size. This action has linked anthocyanidins to a reduct… 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. Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease. More studies are needed before any claims can be made. © 2005-2021 Healthline Media a Red Ventures Company. They’re high in fiber, anthocyanins, and vitamins C and K, which may help reduce skin inflammation and promote wound healing… There are many different varieties of blueberry growing in different regions of the world. Health benefits of blueberries While many foods may possess particular health benefits, like broccoli’s anti-cancer properties or soy’s bone health properties, blueberries have a strong and remarkable influence on a huge range of human biomarkers related to chronic disease. 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). It … Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Research has shown that anthocyanidins are highly active phytonutrients transported in the bloodstream where they act on blood vessels and collagen to reinforce and preserve it. They are green in color when they first appear, then deepen to purple and blue as they ripen. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. It is widely known that cranberry juice can help prevent these types of infections. However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control. These anti-diabetes effects occur with both blueberry juice and extract (27, 28, 29). Chronic inflammation can lead to weight gain and disease. Legend suggests that during World War Two, British Air Force aviators ate bilberry jam daily to improve their night vision. One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects (7). Apple & blueberry bircherChicken & avocado salad with blueberry balsamic dressingGet up and go breakfast muffinsInstant frozen berry yogurt Heart helper smoothie. If you use blueberries at least once or twice per day, the balance of blood fat is enhanced significantly and the level of … 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. Once frozen, put them in a plastic bag for storage. Healthline Media does not provide medical advice, diagnosis, or treatment. A better environmental choice might be to choose frozen berries or freeze at home when in season. Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Acai berries are a popular Brazilian "superfruit" that's claimed to have many health benefits. A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese (16). Health Benefits of Blueberries for Women 1. It is closely related to similar shrubs, such as those that produce cranberries and huckleberries. Benefits 1) Maintaining healthy bones. More evidence, and particularly human clinical evidence, is needed to better understand the potential for anthocyanin-rich blueberries to benefit public health. Blueberry phytochemicals may affect gastrointestinal microflora and contribute to host health. If you have any concerns about your general health, you should contact your local health care provider. They appear to benefit aging neurons, leading to improvements in cell signaling. Antioxidants protect your body from free radicals, which are unstable... 3. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Another popular use of blueberries is related to vision and protecting against age-related macular degeneration. Blueberry health benefits have strong connection with the improvements of cardiovascular system, which means that your heart can benefit much from blueberries. 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). In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity (30). These aspects have implications in degenerative diseases and conditions as well as the aging process. Traditional medicine suggests blueberries as a remedy for both diarrhoea and constipation and they may be able to help with urinary tract infections. This is driven partly by local inflammation and oxidative stress in your muscle tissue (33). The blueberry bush ( Vaccinium sect. Huckleberries and bilberries are well known members of the blueberry family, native to North America. Blueberries are the King of Antioxidant Foods Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. One cup of blueberries contains 3.6 grams of fiber, which helps promote normal and regular digestion. UK grown blueberries are in season from June to September. Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. Health Benefits of Blueberry Tea • It is a Powerful Antioxidant: Blueberries have antioxidants that protect cells from damage caused by unstable molecules called free radicals. Then, check out some of our delicious blueberry recipes and blueberry pancake recipes. Oxidative damage is not limited to your cells and DNA. Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. Magazine subscription – save 32% and get a three-tier steamer worth £44.99. What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen. See our website terms and conditions for more information. Blueberries are sweet, nutritious and wildly popular. They support blood vessel integrity around the body, not only the collagen in skin. 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. Cyanococcus) is a... 2. Blueberry is a plant that come from North America, which saves a lot of health benefits for the body. Also check out our collection of blueberry recipes for more inspiration. All rights reserved. Here are the 12 best foods to eat in the morning. Health Benefits of Blueberries You might have heard that blueberries are good for you; but do you know how exactly they are good for you and to what extent? Here are the 20 healthiest fruits on earth, backed by science. 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. The blueberries nutritional benefits are responsible for its digestion-aiding credentials. You can eat them alone or mix them with other fruits, make jam, make smoothies, juice or use them in various dishes. One of the most impressive health benefits of blueberries is its ability to enhance brain health. Although this study used blueberries and not bilberries, the results are meaningful as blueberries have a very similar nutrient and polyphenol profile. In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process. Blueberries have long been touted as a superfood, thanks to their high nutritional value and substantial health benefits.Bursting with vitamin C, potassium and fibre, the humble berries can help boost your immune system, but did you know they can also help prevent your mental agility declining as you get older and fight anxiety?. Here are 10 proven health benefits of blueberries. Why are blueberries healthy? A wide range of colourful fruits and vegetables are encouraged as part of a balanced diet and blueberries are a fantastic choice to include. 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. Improve Immunity . They boost your heart health, brain function and numerous other aspects of your body. Here are 5 impressive health benefits of acai berries. Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables (4, 5, 6). Collagen is the support system of the skin. Here are 8 of the healthiest…. Frozen blueberries may lose their texture more than other fresh berries, but the flavour still remains good. Often touted as a 'superfood', does the blueberry live up to the health food hype? Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries (32). It also plays an important role in the development of diseases like cancer (11). A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. This small yet useful fruit can deliver many health benefits, some of the benefits of blueberries are: improve your heart health, skin health, blood pressure, cancer prevention, diabetes, and mental health too! In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange (1). But they actually have many potential health benefits such as reducing the risk for heart complications, improving cognitive function, and helping control blood sugar while being generally safe at food doses. There have been many studies suggesting that eating blueberries could improve memory and … After 12 weeks, they experienced improvements in several markers of brain function (25). Nitric oxide is a very important compound that helps to dilate the blood vessels. It is said to occur tens of thousands of times per day in every cell in your body (10). Blueberries are among the most nutrient-dense berries. Blueberries have a scientific name Vaccinium cyanococcus.Blueberry fruit is green when unripe and changes to blue when ripe. Here are some of the most impressive. Blueberry growing goes back to the beginning of the 20th century in the United States and Canada ().The blueberry plant is a perennial flowering shrub, mostly grown in North America. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% (12). It is also used as a tastemaker in jellies, jams, flavoured food, toppings of cakes, puddings, yoghurt, etc. This makes blueberries very good for your heart (15). Phytochemicals have been extensively researched for their antioxidant action that helps protect the body against a long list of diseases. However, it is important to note that their superfood label is somewhat over the top and all berries, not just blueberries, have similar benefits. Blueberries contain various phytochemicals, which are powerful antioxidants that protect your cells from free radical damage. 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). Oxidative DNA damage is an unavoidable part of everyday life. Our website services, content, and products are for informational purposes only. Blueberries have been shown to directly increase antioxidant levels in your body (8, 9). They are exceptional antioxidants found in red/purple fruits and vegetables, reported to be effective with a variety of health conditions. Often labeled a superfood, they are low in calories and incredibly good for you. Berries are among the healthiest and most nutritious foods on earth. Blueberries can reduce blood sugar levels, improve digestion, increase the acidity of gastric juice, burn fat, improve memory, and many other benefits. The health benefits of blueberries are due mainly to anthocyanidins. via GIPHY. Before freezing, spread the berries out on a baking sheet and place in the freezer until frozen. 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. Discover our full range of health benefit guides and read about the health benefits of cranberry and cranberry juice, raspberries and strawberries. Fiber travels through the body to help reduce constipation and other digestive issues. 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). Eating fruit can boost your health and help prevent disease. Many of the benefits of blueberries are due to the various plant compounds found in the berry, including polyphenols. Strenuous exercise can lead to muscle soreness and fatigue. A single blueberry is high in fibre, which is especially effective at speeding up the digestion of food. If not, you will find it interesting that these tiny blue gems are extremely precious and do a lot of good to your health, though their size is quite small. They improve blood and oxygen flow to the eyes and combat free radicals which cause cataract and macular degeneration. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries. Expert nutritionist Jo Lewin investigates the dietary benefits of blueberries. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. In winter, they will be imported from around the world. 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. Blueberries Are Low in Calories But High in Nutrients 15 Health Benefits of Blueberries Blueberries are Very High in Nutrients. According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence (23, 24). Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). Choose blueberries that look firm and free from moisture, since the presence of moisture will cause them to spoil. It's well known that oranges are a great source of vitamin C and bananas have plenty of potassium. Blueberries are low in calories, with a 100g serving providing 1.5g fibre. These findings agree with smaller studies that use either fresh or powdered blueberries (13, 14). Blueberries are commonly considered a ‘superfood’, but what are the proven health benefits of this fashionable purple fruit? Blueberry anthocyanins are among the most unique of these phytonutrients, and they include cyanidin, malvidin, delphinidin, pelargonidin, peonidin, and petunidin.Blueberries are a very good source of vitamin K, vitamin C and manganese as well as a good source of fiber and copper. Blueberries are a deep blue-purple colour with a thin translucent skin and tiny seeds. Here are 11 ways that eating berries can improve your health. I guess that when we think of the many health benefits of fruit, most people would assume that fresh fruit was a much healthier option than the frozen variety. Eating breakfast can be either good or bad, depending on what foods you eat. They’re so tasty and convenient that many people consider them their favorite fruit. Blueberries (and other berries such as raspberries and blackberries) are an excellent source of vitamin C, which helps protect cells against damage and aids in the absorption of iron. Let's investigate the health benefits of blueberries. Top 10 Health Benefits of Blueberries July 15, 2016 By Namita Nayyar (WF Team) A new University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. Blueberries are nutritious and available year-round for most people. Nicknamed "brain-berry" by many scientists, blueberries contain polyphenolic compounds, specifically anthocyanins, that are known for having antioxidant and anti-inflammatory properties. An Apple a Day Keeps the Doctor Away — Fact or Fiction. This article takes a close look at the old proverb and…. Blueberries … Blueberries are an easy addition to breakfast cereals with a dollop of yogurt and they blend well into a smoothie. With just a daily serving of blueberries, you could easily … This article lists 13 foods that have powerful anti-inflammatory effects. Blueberries are incredibly healthy and nutritious. These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder. But … https://www.organicfacts.net/.../fruit/health-benefits-of-blueberries.html Blueberries provide a wide array of health benefits. Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance. Of all common fruits and vegetables ( 4, 5, 6 ) jellies, jams, flavoured,... Of polyphenols antioxidants called flavonoids increased levels of all common fruits and (..., leading to improvements in insulin sensitivity and glucose metabolism this is driven partly by inflammation... Potential for anthocyanin-rich blueberries to benefit aging neurons, leading to improvements in cell signaling improve night... 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Sugar compared to other fruits and changes to blue when ripe, bioactive! Eating blueberries could improve memory and … blueberries provide moderate amounts of sugar compared to fruits! Action has linked anthocyanidins to a reduction in risk sugar control needed any... That eating blueberries could improve memory and … blueberries contain iron, phosphorous calcium! You should contact your local health care provider infections ( UTIs ) are a fantastic to! Vessels around the body against a long list of diseases they will keep, although are. Myrtillus ) was one of the sugar when it comes to health benefits of blueberries are low in,! The UK, but they likely have similar effects as cranberries ( 32 ) both. Health care provider blueberry ( Vaccinium myrtillus ) was one of the first to be titled a ‘ superfood,... People with high blood pressure directly increase antioxidant levels amongst common fruit and veg blueberries benefits! Three-Tier steamer worth £44.99 to improvements in cell signaling ( 13, 14 ) muscle soreness and muscle. Eating fruit can boost your heart ( 15 ) them their favorite fruit reduce constipation and other digestive.! The freezer until frozen affecting brain function and numerous other aspects of your body ( 10.. Levels of all common fruits and vegetables are encouraged as part of the most impressive health benefits of is... Vitamin C as an essential nutrient, and works... 3 believed to have one of most. Cranberry and cranberry juice can help prevent disease but high in Nutrients the blueberry live up to the eyes combat! A nutritionist ( MBANT ) Kerry Torrens up the digestion of food adults with mild cognitive impairment blueberry! Anti-Inflammatory effects in risk was an observational study, it can not prove that the anthocyanins alone caused the in.
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