Top 10 Health Benefits of Blueberries

Top 10 Health Benefits of Blueberries

Once labeled as a ‘superfood’ due to having low calorie and high dosage of nutrients blue-berries being sweet and tasty is a favorite fruit of many. Though small in size it contains vitamins and nutrients which are essential for the body. They are rich in vitamin C, vitamin A, manganese and many other unique nutrients. They are native North American fruits which are blue in color but now grown all over the world due to their rising popularity. They act as medicine for several health ailments and can perform a profound role in preventing aging due to their anti-oxidant properties. Possessing the quality to maintain several important blood and health parameters, it is a must-have in one’s diet. Some of the benefits of blueberry are as follows:

Blueberry – A Powerhouse of Nutrients

Blueberries are low in calories but high in nutrients. Therefore the low-calorie blueberries are considered one of the ideal dietary supplements for maintaining body-weight. On one hand, it does not add on to the body weight, on the other hand, it provides the essential nutrients required by the body for its overall well-being. Blueberries are among the most nutrient-rich berries. They contain fiber, vitamin C, vitamin K, manganese along with various other nutrients. Being rich in fiber they give us a feeling of fullness which controls our appetite and enables us from getting hungry less often. In short, it is the perfect go-to product if the requirement is fewer calories and high amount of nutrients.

Helps Prevent Aging

Blueberries are anti-oxidant in nature. Due to their antioxidant properties, they can fight against free-radicals and toxins which are the primary reasons for aging. They also make the body capable to fight against pathogens which can damage the body severely. Blueberries are rich in proanthocyanidins which are found to have additional anti-aging properties. Inflammation is the root cause of various diseases and puts the body to ransom which can be proven by the fact that it can cause heart-attack, diabetes, cancer and every other ailment known to mankind. Proanthocyanidins present in blue-berry possesses the capability to reverse inflammation. So we can conclude that blueberries can act as an anti-aging agent as it can provide resistance to both free-radicals and inflammation.

BlueberriesProtects Against Cancer

Even with the advancement of science mankind has still not been able to cure cancer completely. One of the main treatments undertaken to cure cancer is chemotherapy. The disadvantage of chemotherapy lies in the fact that it not only kills the cancerous cells but also damages the healthy cells. Damaging of healthy cells causes severe weakening of the body and leads to various other side-effects. Due to such complexities scientists and medical researchers are always on the lookout for products which can kill the cancerous cells without damaging the healthy ones. Blueberries are rich in Gallic acid which can serve the purpose. They benefit in cancer treatment due to its content of wide-ranging anti-oxidant properties with the presence of Gallic acid serving as the primary benefactor.

Blueberry Prevents Cholesterol Damage

Our body is prone to various kinds of oxidative damages. Oxidative damages are not limited to our cells or DNA but can also affect LDL cholesterol. There are two types of cholesterol in our body LDL and HDL and the oxidation of LDL cholesterol can be considered a precursor to heart diseases or even heart attack. In a recently conducted research, it was seen that intake of 50gms of blueberry over a period of eight weeks had reduced oxidation of LDL protein by almost 27 percent. In another study, it was seen that seventy-five grams blueberry taken over a certain span of time was seen to reduce oxidation of LDL lipoproteins.

Blueberries as a Anti-Inflammatory Food

Good for Heart Health

Blueberries contain anti-oxidant properties which can prevent oxidation of LDL cholesterol. Moreover, it raises the HDL levels and lowers the LDL cholesterol level helping in a strike the right balance between the two. LDL cholesterol levels can reduce the flow of blood overtime which can ultimately become the reason for a heart attack. In 2013 a study had shown that nurses taking anthocyanins which are the main anti-oxidant component in blue-berry had reduced the risk of getting heart diseases by almost 32 percent.

Helps improve Brain Function

Oxidative stress plays a huge role in the decline of the brain and brings about its aging process. The anti-oxidants present in blueberries accumulate in areas of the brain which are essential for intelligence. Moreover, the cell signaling also gets aided significantly as the anti-oxidant components in blueberries also set in the reversal of the process of aging in neurons. This overall boosts the cognitive functions of the brain and improves its functioning significantly. An experiment was performed on nine elderly persons with blueberries over a period of nine weeks which had resulted in an improvement of several markers of the brain functions significantly. They are also capable of delaying cognitive aging.

Blueberry Helps in Maintaining Weight

Blueberries are low in calories and high in nutrients and fiber. As it contains both soluble and insoluble fiber it is considered an ideal dietary supplement. It controls our appetite for food and prevents us from feeling hungry over a specified amount of time. Due to less intake of food, our body remains devoid of extra fats and our body metabolism also remains in check. Due to the above reason we only take food which is necessary for our body functions. Moreover, as they are a storehouse of several unique nutrients, they help in maintaining the right proportion of nutrients which is required for our body’s well-being.


Beneficial for the Skin

Blueberry skin products are becoming popular all over the world. As they contain a wide spectrum of vitamins and minerals they are effective in preventing acne up to a large extent as they can restore hormonal balance. When exposed to sun-burn our skin gets tanned and develops a darker complexion. Blueberries contain resveratrol which is known to protect damage to the skin from sunburn. Blueberries are also said to enhance vision as they can prevent macular degeneration.

Good for Muscle Health

People who undergo a strict fitness and exercise regime suffer from muscle soreness and fatigue. This generally happens due to oxidative stress and local inflammation in the muscle tissue. Blueberries can minimize the damage at the molecular level and soreness of the muscle mass restoring its functions at the estimated levels. In a scientific study, it was seen that female undergoing strenuous leg workouts had benefitted with the use of blueberry supplements.


Blueberry Maintains Blood Pressure

It is a well-known fact that rising blood-pressure levels are the primary reasons for stroke and heart attacks. Blood pressure rises above the normal levels mainly due to the elevation of LDL cholesterol as they form an obstruction in the flow of blood within blood vessels. Blueberries help in keeping the LDL cholesterol levels in check and also prevent oxidation of LDL. As the blood cholesterol levels are kept in check so is the blood pressure level. In a small conducted experiment it was seen that by taking 50gms of blue-berry daily blood pressure levels was reduced by 4-6%.

Top 10 Health Benefits of Blueberries