6 Health Benefits of Blueberries

6 Health Benefits of Blueberries

1. Blueberries are low in calories but packed with nutrients

Blueberries are one of the most nutrient-dense berries. A cup (148-gram) serving of blueberries contains: 4g fiber, vitamin C which is 24% of the recommended daily value, vitamin K which is 36% of the recommended daily value, manganese which is 25% of the recommended daily value. They also have about 85% water and have only 84 calories in a whole cup, 15 grams of carbohydrates.

2. Blueberries are rich in antioxidants

Antioxidants can delay your aging process and protect you from diseases. Blueberries are considered to have one of the highest antioxidant levels of all common fruits and vegetables. According to some scientific research, blueberries have been shown to directly increase antioxidant levels in the body.

3. Blueberries protect blood cholesterol from damage

The oxidation of "bad" LDL cholesterol can trigger heart disease. Blueberries have antioxidants which can reduce the rate of oxidation of "bad" LDL cholesterol. In this way, people who eat some blueberries can lower the risk of obesity and heart disease.

4. Blueberries help maintain brain function and improve memory

Oxidative stress can accelerate the aging process in the brain and negatively affect brain function.

Antioxidants in blueberries may affect areas of the brain critical for intelligence, according to human studies. In one of the studies, nine older adults with mild cognitive impairment drank blueberry juice daily. After 12 weeks, several markers of their brain function improved.

5. Blueberries may reduce muscle damage after strenuous exercise

Intense exercise can cause muscle soreness and fatigue. This is driven in part by localized inflammation and oxidative stress in muscle tissue. Blueberry supplementation can mitigate damage at the molecular level and minimize soreness. In a small study of 10 female athletes, blueberries accelerated muscle recovery after strenuous exercise in the legs.

6. Anthocyanins in blueberries may have anti-diabetic effects

Compared with other fruits, blueberries provide moderate amounts of sugar. One cup (148 grams) of blueberries, equivalent to a small apple or large orange. Studies have shown that the anthocyaninin blueberries are beneficial to insulin sensitivity and glucose metabolism. These anti-diabetic effects occurred with blueberry juice. In a study of 32 obese individuals with insulin resistance, two cups of blueberry smoothie per day significantly improved insulin sensitivity.

Conclusion

With so many different advantages to regular blueberry consumption, there’s no question that they’re a super food worth the hype. However, it’s also important to note that it’s possible to overdo it with the blueberries. While they’re a healthy food, they also contain a fair amount of sugar and are therefore best eaten in moderation. So if you’ve been neglecting the blueberry all these years, now is the perfect time to give them another try. And remember: there’s no wrong way to eat a blueberry!