Proven health benefits of blueberries
Find out why this superfood has earned global acclaim, writes Vinita Alvares Fernandes
We all know that mangoes are the king of all fruits but;
Did you know that blueberries are the king of all berries?
Tiny but mighty, deliciously sweet with an acidic kick, this is the berry of all berries. Blueberries are considered a superfood and gaining world wide popularity because they are rich in health benefits, a long list I might add and low in calories and Glycemic Index (GI)
Blueberry fun facts —
- Blueberries contain a plant compound called anthocyanin. This gives blueberries both its blue color and most of its health benefits.
- Blueberries help manage health related issues like heart health, bone strength, skin health, blood pressure, diabetes management to name a few.
- One cup of blueberries gives you 24 percent of your daily vitamin C quota.
- People who use blood-thinners should speak to their doctor before increasing their blueberry intake as the high vitamin K content aids in blood clotting.
The most common types of blueberries are —
There are four main varieties of blueberries that grow in clusters, in different regions of the world, varying in size.
- Highbush blueberries: consider this bush to be more of a tree as it is 6 feet tall. The most common cultivated variety in the US.
- Lowbush or “wild” blueberries: this cold weather blueberry is typically smaller and richer in some antioxidants.
- Hybrid half-high: this blueberry is a hybrid variety that combines the greatest attributes of lowbush and highbush blueberries.
- Rabbiteye: this variety thrives in the southeastern United States. It is a pest-resistant type of blueberry that yields a lot of fruit.
There’s nothing quite like digging into a bowl of fresh, juicy blueberries especially knowing that you’re loading up all that nutritional goodness.
Here are a few proven health benefits of blueberries and why it’s time to include it in your diet —
Blueberries are low in calories but high in nutrients —
Full of nutrients and minerals, you would think blueberries were high in calories. Well, think again. Blueberries are very low in calories and are potent with nutrients. An excellent source of vitamin C, vitamin K and manganese, a cup of blueberries can do wonders for your nutrition.
Blueberries are the champions of antioxidant foods —
Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, blueberries are believed to have the highest antioxidant levels of all fruits and vegetables. It is the antioxidants in blueberries are responsible for its blue hue. Blueberries have been proven to directly increase the antioxidant levels in your body and help your body fight off diseases.
Blueberries are metabolism friendly —
Apart from being a nutrition-rich fruit, blueberries are good for your metabolism and can even strengthen it.
Blueberries reduce DNA damage, which helps protect against aging and cancer —
Oxidative DNA damage is an unavoidable occurrence in every cell of your body, everyday. It is the reason we age and often the cause of cancer. Eating blueberries everyday can reduce DNA damage by leaps and bounds due to its nutrient content. Eating blueberries also has an anti-ageing effect on the body by stimulating collagen production and maintaining the skin’s elasticity.
Blueberries protect the cholesterol in your blood from getting damaged —
Oxidative damage is not limited to your cells and DNA. It even affects your “bad” LDL cholesterol. The antioxidants in blueberries reduce the levels of oxidized LDL cholesterol in your blood. This makes blueberries very, very good for your heart.
Blueberries even lowers blood pressure and helps prevent heart disease —
Blueberries are a must eat if you have blood pressure issues because that puts you at risk for heart related problems, especially for postmenopausal women. Regular blueberry intake lowers your blood pressure, bad cholesterol and even prevents heart attacks.
Eye spy, something good for your eyes —
Including blueberries in your diet, will help you see clearly, quite literally. Blueberries can improve your vision and ward off age-related macular degeneration.
Blueberries keep your brain healthy —
Oxidative stress can accelerate your brain’s aging process and be disastrous for your brain function. The antioxidants in blueberries are great for maining your brain health and boosting intelligence. The antioxidants in blueberries even aid in brain function and delay mental decline.
Blueberries are diabetic friendly —
Blueberries are low in sugar compared to other fruits. Blueberries have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects make blueberries a great addition to your diet to control your blood sugar levels.
Blueberries are great UTI warriors —
When you think of Urinary tract infections (UTIs), you think of cranberry juice. But blueberries are also a hidden magical portion when it comes to UTIs. These infections are a common problem among women and the active substances in blueberries prevent certain bacteria from binding to the wall of your bladder, thus preventing the infection.
Maintaining healthy bones —
Blueberries are full of iron, calcium and other vitamins that are great for bone health.
Skin health —
Collagen is key when it comes to healthy skin. Loaded with vitamin C, blueberries are fabulous for maintaining your skin’s natural glow, elasticity and boosting collagen production.
Blueberries are good for your mental health —
Feeling blue? Turn to this blue superfood. Studies have shown that blueberries are connected to slower cognitive decline and damage, especially among older women. Eating blueberries improves your short term memory and maintains the functioning of your neural pathways. They positively affect neuroplasticity, help elevate your mood and even combat depression.
Blueberries repair muscle damage after vigorous exercising —
Strenuous exercise can lead to muscle soreness and can even cause inflammation. Full of healthy goodness, blueberries are a great muscle recovery food.
To sum it up —
Blueberries are available fresh, frozen and freeze-dried.
Being such a versatile fruit you can eat it with your oatmeal, waffles, smoothies, yoghurts, baked goods, salads, desserts, in jellies, syrups, jams.
But be sure to check the label for added sugars.
Say bye bye to the blues and hello to the incredibly nutritious, health for mind and body super food Blueberries.
