Blueberries are sweet, nutritious, and very popular.
They are considered a superfood because they are low in calories and good for you.
They are very tasty and convenient due to this reason many people consider them their favorite fruit.
The two most common types are:
Highbush Blueberries – The most common variety grown in the US.
Low or “wild” blueberries: generally smaller and rich in some antioxidants
Health benefits of blueberries
Here I am describing the top 6 health benefits of blueberries.
1. Blueberries are low in calories but rich in nutrients
The blueberry bush is a flowering shrub that produces berries with a blue-purple color, also known as blueberries.
It is closely related to similar shrubs, such as those that produce blueberries and blueberries.
The size of blueberries is about 0.2 to 0.6 inches.
They are green in color when they first appear, then turn purple and blue as they mature.
Fiber: 4 grams
Vitamin C: 24% of the RDI
Vitamin K: 36% of the RDI
Manganese: 25% of the RDI
Small amounts of various other nutrients
They are also about 85% water and a whole cup contains only 84 calories, with 15 grams of carbohydrates.
2. Blueberries are rich in antioxidants
Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and disease, such as cancer.
Blueberries also have a huge amount of antioxidants.
The main and very important antioxidant compounds in blueberries are called flavonoids.
One group of flavonoids, in particular, Anthocyanin, is believed to be responsible for many of the beneficial health effects of these berries.
Blueberries enhance the antioxidant levels in your body.
It contains important vitamin p which is helpful in gastritis
3. Blueberries reduce DNA damage, which is helpful to protect our body from cancer.
Damage Oxidative DNA is an unavoidable part of life. It is said to occur tens of thousands of times a day in every cell in your body (10).
Damage to DNA is part of the reason we age. It also plays an important role in the development of diseases such as cancer (trusted source).
In one study, 168 people drank 34 ounces (1 liter) of a mixture of cranberry and apple juice per day. After four weeks, oxidative DNA damage due to the 20% reduction of free radicals.
4. Blueberries protect the cholesterol in your blood so that it is not damaged
Oxidative is not just damaging your cells and DNA.
It is also creating problems when your “bad” LDL cholesterol is oxidized.
In fact, the oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process.
The antioxidants in blueberries are strongly related to reducing levels of oxidized LDL. That’s why blueberries is best for the heart.
A 2-ounce (50-gram) daily serving of blueberries reduced LDL oxidation by 27% for eight weeks in obese people who were obese.
Eating 75 grams of blueberries can decrease the level of the oxidation of “bad” LDL cholesterol.
5. Blueberries can lower blood pressure
Blueberries are helpful to controls high blood pressure, which is a major risk factor for heart disease.
In an eight-week study, obese people who had been at high risk for heart disease noted a 4-6% reduction in blood pressure after consuming 50 grams of blueberries daily.
Other studies have observed similar effects, especially in postmenopausal women.
6. Blueberries can help prevent heart disease
While eating blueberries can lower blood pressure as well as oxidized LDL cholesterol so it’s important to note that these are risk factors, not actual diseases.
It would be much more informative to know if blueberries help prevent difficult endpoints like heart attacks, which are the world’s leading cause of death.
A study of 93,600 nurses found that those with the highest intake of anthocyanin, the main antioxidants in blueberries, had a 32% lower risk of heart attacks compared to those with the lowest intake..
More studies are needed before claims can be made.
Oxidative stress can speed up your brain’s aging process because it has a negative impact on your brain function.
The antioxidants in blueberries can affect areas of your brain that are essential for intelligence as well as cell signaling.
Human studies have also yielded promising results.
In one of these studies, nine older adults with mild cognitive impairment consumed cranberry juice every day. After 12 weeks, they experienced significantly improved brain functions.
A six-year study of more than 16,000 older people found that blueberries and strawberries were linked to delays in mental aging of up to 2.5 years.
You can make blueberry juice which is good for health in summer as well as full of nutrients.
I recommended you not to eat too many blueberries because if you eat you may suffer from different diseases like heartburn, diarrhea as well as bloating.