Blueberries are sweet, nutritious and well-known.
Often called "super food", blueberries contain little calories and extremely good for health.
They are also very delicious and convenient so many people consider them to be their favorite fruits.
Here are 10 beneficial effects of blueberries that are proven by studies.
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Blueberry is a flowering shrub that produces purple blue berries, also known as blueberries.
It is closely related to similar shrubs, such as cranberry and huckleberry (both from blueberry).
Blueberries are small, about 5-16 millimeters in diameter (0.2-0.6 inches) and the lower stem is exposed.
During life, blueberries are green then turn purple and green when ripe.
There are 2 common types:
- often grows in America.
- commonly known as "wild" blueberries, often smaller and rich in antioxidants.
The blueberries look like this:
Blueberry is one of the most nutritious berries. One cup (148 grams) of blueberries contains (1):
- Fiber: 4 grams
- Vitamin C: 24% according to RDA
- Vitamin K: 36% according to RDA
- Mangan: 25% according to RDA
They also contain a small amount of other nutrients.
Blueberries contain 85% water and the cup only has 84 calories and 15 grams carbohydrates (carb).
Calories provide calories, which makes them an important source of some nutrients.
Crux: Blueberry is a popular berry family tree. It is low in calories but rich in fiber, vitamin C and vitamin K.
2. Blueberry is the king of antioxidant foods
They protect our bodies from free radicals, unstable molecules that can destroy cell structure and contribute to anti-aging and diseases like cancer .
Blueberries are thought to contain Most antioxidants in all fruits and vegetables often eaten .
The main antioxidant compounds in blueberries belong to a group of polyphenols, called flavonoids. Besides, blueberries also contain a group of flavonoids especially is thought to have many beneficial effects on health .
Studies have shown that blueberries increase antioxidant levels in the body .
Crux: Blueberries have the highest levels of antioxidants in all the commonly eaten fruits and vegetables. Flavonoids in blueberries are thought to be the main antioxidant compounds.
3. Blueberries reduce DNA damage that can help protect people from aging and cancer
The process of destroying antioxidants of DNA is part of everyday life.
This process takes tens of thousands of times every day in each cells of the body .
DNA destruction is one of the reasons that we age and it also plays an important role in forming illnesses like cancer .
Because blueberries contain many antioxidants, they can help neutralize some causes DNA destruction.
In a 4-week study on 168 instructed people drinking 1 liter (34 ounces) of mixed water including blueberry juice and apple juice daily.
At the end of the study, the destruction of antioxidant DNA caused by free radicals decreased by 20% .
These findings are also demonstrated in other smaller studies using fresh blueberries or blueberry powder .
Crux: Several studies have shown that blueberries and bilberry juice can protect us from DNA destruction, the leading cause of aging and cancer.
4. Blueberries protect blood cholesterol from being destroyed
Oxidation is not limited to our cells and DNA.
Our circulating LDL lipoproteins ("bad" cholesterol) also cause problems.
In fact, oxidation of LDL is an important part of cardiovascular disease.
Fortunately for us, the antioxidants found in blueberries have a strong relationship to the reduction of LDL oxidation .
An 8-day daily diet containing 50 grams of blueberries reduced LDL oxidation to 27% in obese participants .
Another study showed that 75 grams of blueberries in a meal significantly reduced the oxidation of LDL lipoprotein .
Crux: Antioxidants in blueberries are proven to protect lipoproteins LDL ("bad" cholesterol) from oxidative damage, an important part of heart disease.
5. Blueberry can help lower blood pressure
Blueberry has many beneficial effects for people with high blood pressure, the most lethal disease in the world.
In one study, people with obesity who had a risk of heart disease showed that after consuming 50 grams (1.7 ounces) of blueberries per day had a 4-6% reduction in blood pressure .
Other studies have found similar effects of blueberries, especially for women after menopause .
High blood pressure is listed as a condition that can lead to heart attacks and strokes that are very serious.
Crux: Regular consumption of blueberries has been shown to reduce blood pressure in many studies.
6. Cranberries can help prevent cardiovascular diseases
Again, blueberries can lower blood pressure and reduce oxidized LDL.
However, it is worth mentioning that there are some risk factor Not a real disease.
What we really want to know is whether blueberries can help prevent diseases listed as many people die as or not?
In a 2003 study, 93,600 nurses ate high levels of anthocyanin (the main antioxidant in blueberries) were 32% lower in cardiovascular risk .
This is an observational study, so it cannot prove that blueberries have reduced the risk of disease, but it seems to have beneficial effects.
Crux: Some evidence suggests that frequent use of blueberries may help prevent cardiovascular diseases.
7. Cranberries can help maintain brain function and improve memory
The weakening of cells due to too much oxygen molecules inside them (oxydative stress) can accelerate the aging process of the brain, which has a negative impact on brain function.
According to animal studies, antioxidants in blueberries tend to accumulate in the brain regions needed for intelligence .
They directly interact with aging nerve cells, leading to improved signaling to cells.
Human studies also yielded positive results.
In one of these studies, 9 elderly people with mild cognitive impairment consumed blueberry water every day. After 12 weeks, they found improvement in some signs of brain function .
A six-year study of over 16,010 elderly people found that blueberries and strawberries slowed cognitive aging by up to 2.5 years .
Crux: Antioxidants in blueberries seem to benefit the brain, helping to improve brain function and slow down the aging process.
8. Anthocyanins in blueberries may work against diabetes
Blueberries contain moderate amounts of sugar when compared to other fruits.
One cup contains 15 grams, equivalent to a small apple or large orange.
However, bioactive compounds in blueberries seem to have a greater impact than any negative effects of sugar when it comes to controlling blood sugar.
Research has shown that anthocyanins in blueberries may have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetic effects have been shown to work in both bilberry juice and blueberry extract .
In a study of 32 obese people with insulin resistance, a blueberry smoothie significantly improved insulin sensitivity .
Improved insulin sensitivity reduces the risk of metabolic syndrome and type 2 diabetes - one of the largest health problems in the world.
Crux : Some studies have shown that blueberries have anti-diabetes effects, help improve insulin sensitivity and reduce blood sugar.
9. Blueberry substances can help fight urinary tract infections
Urinary tract infections are a common problem in women.
It is also known that cranberry juice may help prevent these infections.
Blueberries have relatives close to cranberries and contain many active substances similar to cranberry juice .
These substances are called anti-stick agents, and help prevent bacteria like E. coli in the bladder wall.
Blueberries are not well studied for this purpose, but they are likely to have similar effects to cranberries .
Crux : Like cranberry, blueberries contain substances that can prevent some bacteria from bladder walls. This may be helpful in preventing urinary tract infections.
10. Blueberries can help reduce muscle damage after intense exercise
High intensity exercise can lead to muscle pain and fatigue.
This is partly due to local inflammation and oxidative stress in muscle tissue .
Cranberry supplementation can reduce damage at the molecular level, relieve pain and reduce muscle activity.
In a small study of 10 female athletes, blueberries helped restore muscle after strenuous exercise .
Messages to note
It is clear that blueberries are extremely nutritious and good for health.
They are sweet, colorful, and can be eaten both fresh and frozen.