Research has shownthat anthocyanidins are highly active phytonutrients transported in the bloodstream where they act on blood vessels and collagen to reinforce and preserve it. Blueberries provide us with an outstanding variety of phytonutrients, including stilbenoids like pterostilbene and flavonoids like quercetin, myricetin, and kaempferol. Blueberries contain various phytochemicals, which are powerful antioxidants that protect your cells from free radical damage. Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables (4, 5, 6). It is closely related to similar shrubs, such as those that produce cranberries and huckleberries. In an eight-week study, obese people who had had a high risk of heart disease noted a 4–6% reduction in blood pressure after consuming 2 ounces (50 grams) of blueberries per day (18). Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice (31). In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity (30). As well as helping to prevent Alzheimer's, blueberries also come with several other health benefits. One of the most impressive health benefits of blueberries is its ability to enhance brain health. Calorie for calorie, this makes them an excellent source of several important nutrients. Berries are among the healthiest and most nutritious foods on earth. The blueberries nutritional benefits are responsible for its digestion-aiding credentials. Blueberries have a scientific name Vaccinium cyanococcus.Blueberry fruit is green when unripe and changes to blue when ripe. In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process. These findings agree with smaller studies that use either fresh or powdered blueberries (13, 14). The blueberry bush (Vaccinium sect. But … Blueberries are incredibly healthy and nutritious. A single blueberry is high in fibre, which is especially effective at speeding up the digestion of food. They are exceptional antioxidants found in red/purple fruits and vegetables, reported to be effective with a variety of health conditions. Blueberry health benefits include a healthy digestive system. Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance. This makes blueberries very good for your heart (15). https://www.organicfacts.net/.../fruit/health-benefits-of-blueberries.html In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. Top 10 Health Benefits of Blueberries July 15, 2016 By Namita Nayyar (WF Team) A new University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. Often touted as a 'superfood', does the blueberry live up to the health food hype? Acai berries are a popular Brazilian "superfruit" that's claimed to have many health benefits. © 2005-2021 Healthline Media a Red Ventures Company. This is driven partly by local inflammation and oxidative stress in your muscle tissue (33). Blueberries (and other berries such as raspberries and blackberries) are an excellent source of vitamin C, which helps protect cells against damage and aids in the absorption of iron. They support blood vessel integrity around the body, not only the collagen in skin. Health Benefits of Blueberry Tea • It is a Powerful Antioxidant: Blueberries have antioxidants that protect cells from damage caused by unstable molecules called free radicals. 15 Health Benefits of Blueberries Blueberries are Very High in Nutrients. The 13 Most Anti-Inflammatory Foods You Can Eat, 29 Healthy Snacks That Can Help You Lose Weight, Blackberries: Health Benefits and Nutrition Information, 11 Reasons Why Berries Are Among the Healthiest Foods on Earth, 5 Impressive Health Benefits of Acai Berries. Blueberries have long been touted as a superfood, thanks to their high nutritional value and substantial health benefits.Bursting with vitamin C, potassium and fibre, the humble berries can help boost your immune system, but did you know they can also help prevent your mental agility declining as you get older and fight anxiety?. The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. There have been many studies suggesting that eating blueberries could improve memory and … Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. Cultivated blueberries are common and taste sweeter than those grown in the wild, which are tart. Antioxidants protect your body from free radicals, which are unstable... 3. Blueberry growing goes back to the beginning of the 20th century in the United States and Canada ().The blueberry plant is a perennial flowering shrub, mostly grown in North America. One portion of blueberries is about a handful. A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese (16). It is also used as a tastemaker in jellies, jams, flavoured food, toppings of cakes, puddings, yoghurt, etc. The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids. Blueberries are an easy addition to breakfast cereals with a dollop of yogurt and they blend well into a smoothie. You can eat them alone or mix them with other fruits, make jam, make smoothies, juice or use them in various dishes. Here are 11 ways that eating berries can improve your health. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% (12). The health benefits of blueberries are due mainly to anthocyanidins. Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries (32). A wide range of colourful fruits and vegetables are encouraged as part of a balanced diet and blueberries are a fantastic choice to include. Blueberries health benefits include improving cognitive function, treating urinary tract infection, preventing cancer, slowing aging process, fighting diabetes, a good source of vitamins and minerals, supporting healthy heart, promoting healthy immunity, enhancing the skin, supporting healthy eyes, and reducing risk of high blood pressure. Packed with vitamins, antioxidants, and fiber, blueberries offer a host of health benefits, including dramatic benefits for the brain. Healthline Media does not provide medical advice, diagnosis, or treatment. 1. Blueberries Are Low in Calories But High in Nutrients Blueberries have been shown to directly increase antioxidant levels in your body (8, 9). Traditional medicine suggests blueberries as a remedy for both diarrhoea and constipation and they may be able to help with urinary tract infections. When it comes to health benefits of blueberries, it is worth mentioning the ability of immunity boosting, first and foremost. These berries are super healthy and have excellent nutritional properties. Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. DNA damage is part of the reason we grow older. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Frozen blueberries may lose their texture more than other fresh berries, but the flavour still remains good. Blueberries can reduce blood sugar levels, improve digestion, increase the acidity of gastric juice, burn fat, improve memory, and many other benefits. ‘Polyphenols are potent antioxidants which help to counterbalance free … Urinary tract infections (UTIs) are a common problem for women. Here are some of the most impressive. Oxidative damage is not limited to your cells and DNA. One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange (1). If not, you will find it interesting that these tiny blue gems are extremely precious and do a lot of good to your health, though their size is quite small. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). Research suggests that the antioxidants may inhibit tumor growth and help ward off various cancer cells, including cancers of breast, intestine, prostate, and stomach [ 2 ]. Blueberries can increase heart health According to the CDC, heart disease remains the top killer of both men and women in the US, and blueberries may offer some potent protection. It is widely known that cranberry juice can help prevent these types of infections. Blueberry is a plant that come from North America, which saves a lot of health benefits for the body. Discover our full range of health benefit guides and read about the health benefits of cranberry and cranberry juice, raspberries and strawberries. Here are 8 of the healthiest…. They’re so tasty and convenient that many people consider them their favorite fruit. One cup of blueberries contains 3.6 grams of fiber, which helps promote normal and regular digestion. A six-year study in over 16,000 older individuals found that blueberries and strawberries were linked to delays in mental aging by up to 2.5 years (26). Blueberries: Nutritious Things Come in Small Packages This plump summer berry is packed with antioxidants, vitamin C, and a tangy flavor that comes to life in our recipe for blueberry crisp. This action has linked anthocyanidins to a reduct… Other studies have observed similar effects — especially for postmenopausal women (19, 20). Huckleberries and bilberries are well known members of the blueberry family, native to North America. These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder. Eating fruit can boost your health and help prevent disease. They are extremely rich in naturally occurring plant compounds called phytochemicals such as ellagic acid and anthocyanidins which are responsible for the blue, indigo and red colouring. It … Blueberries provide a wide array of health benefits. Blueberries provide moderate amounts of sugar compared to other fruits. Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently two of the world’s biggest health problems. Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol (17). See our website terms and conditions for more information. More evidence, and particularly human clinical evidence, is needed to better understand the potential for anthocyanin-rich blueberries to benefit public health. Blueberries are thought to contain one of the highest antioxidant levels amongst common fruit and veg. They are green in color when they first appear, then deepen to purple and blue as they ripen. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. The fashionable blueberry (vaccinium myrtillus) was one of the first to be titled a ‘superfood’. Frozen Blueberries. Improve Immunity . These anti-diabetes effects occur with both blueberry juice and extract (27, 28, 29). Health Benefits of Blueberries You might have heard that blueberries are good for you; but do you know how exactly they are good for you and to what extent? Antioxidant is a big buzzword in beauty so it’s unsurprising blueberries are prized for their derma-credentials. Benefits 1) Maintaining healthy bones. Oxidative DNA damage is an unavoidable part of everyday life. A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. health benefits of cranberry and cranberry juice, Chicken & avocado salad with blueberry balsamic dressing. Blueberry Health Benefits – Blueberry is a plant that allied with cranberries, but cranberry fruit is in red color, the fruits are also almost the same. Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer (2, 3). If you have any concerns about your general health, you should contact  your local health care provider. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries. Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease. A better environmental choice might be to choose frozen berries or freeze at home when in season. Blueberry phytochemicals may affect gastrointestinal microflora and contribute to host health. Blueberry health benefits have strong connection with the improvements of cardiovascular system, which means that your heart can benefit much from blueberries. Let's investigate the health benefits of blueberries. While eating blueberries may lower blood pressure and oxidized LDL cholesterol, it’s important to keep in mind that these are risk factors — not actual diseases. More studies are needed before any claims can be made. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. They also contain a decent amount of soluble fibre, which slows down the rate at which sugar is released into the bloodstream and helps to keep the digestive system happy. Having a healthy snack on hand can make or break your diet. It is said to occur tens of thousands of times per day in every cell in your body (10). Human studies have also yielded promising results. Once frozen, put them in a plastic bag for storage. The authors believed the benefits were due to the increased levels of nitric oxide found in the patients. Blueberry anthocyanins are among the most unique of these phytonutrients, and they include cyanidin, malvidin, delphinidin, pelargonidin, peonidin, and petunidin.Blueberries are a very good source of vitamin K, vitamin C and manganese as well as a good source of fiber and copper. Blueberries are commonly considered a ‘superfood’, but what are the proven health benefits of this fashionable purple fruit? Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function. They improve blood and oxygen flow to the eyes and combat free radicals which cause cataract and macular degeneration. The blueberry bush ( Vaccinium sect. As well as being rich in antioxidants, blueberries are also a good source of essential vitamin C and fibre 1 . They boost your heart health, brain function and numerous other aspects of your body. Phytochemicals have been extensively researched for their antioxidant action that helps protect the body against a long list of diseases. It is also problematic when your “bad” LDL cholesterol is oxidized. It is known that free radicals can cause heart disease, cancer and other diseases by damaging cells. In a small study in 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises (34). In winter, they will be imported from around the world. The high fiber content, those splendid hostile to oxidants and the capacity to break down the ‘terrible cholesterol’ make the Blue Berry a perfect dietary supplement to cure numerous heart ailments. All rights reserved. Here are 29 healthy snacks that are delicious and weight loss friendly. UK grown blueberries are in season from June to September. Cyanococcus) is a... 2. I guess that when we think of the many health benefits of fruit, most people would assume that fresh fruit was a much healthier option than the frozen variety. According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence (23, 24). Strenuous exercise can lead to muscle soreness and fatigue. Nitric oxide is a very important compound that helps to dilate the blood vessels. Although this study used blueberries and not bilberries, the results are meaningful as blueberries have a very similar nutrient and polyphenol profile. It also plays an important role in the development of diseases like cancer (11). Nicknamed "brain-berry" by many scientists, blueberries contain polyphenolic compounds, specifically anthocyanins, that are known for having antioxidant and anti-inflammatory properties. Choose blueberries that look firm and free from moisture, since the presence of moisture will cause them to spoil. Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk. They’re high in fiber, anthocyanins, and vitamins C and K, which may help reduce skin inflammation and promote wound healing… Legend suggests that during World War Two, British Air Force aviators ate bilberry jam daily to improve their night vision. This article lists 13 foods that have powerful anti-inflammatory effects. With just a daily serving of blueberries, you could easily … If you use blueberries at least once or twice per day, the balance of blood fat is enhanced significantly and the level of … Blueberries are a deep blue-purple colour with a thin translucent skin and tiny seeds. Health Benefits Blueberries contain vitamins, minerals, and antioxidants that provide notable health benefits. Blueberries are nutritious and available year-round for most people. This article takes a close look at the old proverb and…. Then, check out some of our delicious blueberry recipes and blueberry pancake recipes. They support blood vessel integrity around the body, not only the collagen in skin. Many of the benefits of blueberries are due to the various plant compounds found in the berry, including polyphenols. Blueberries grow in clusters on shrubby bushes and can range in size. Health benefits of blueberries While many foods may possess particular health benefits, like broccoli’s anti-cancer properties or soy’s bone health properties, blueberries have a strong and remarkable influence on a huge range of human biomarkers related to chronic disease. However, it is important to note that their superfood label is somewhat over the top and all berries, not just blueberries, have similar benefits. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end. This small yet useful fruit can deliver many health benefits, some of the benefits of blueberries are: improve your heart health, skin health, blood pressure, cancer prevention, diabetes, and mental health too! Blueberries are among the most nutrient-dense berries. One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects (7). Fiber travels through the body to help reduce constipation and other digestive issues. Expert nutritionist Jo Lewin investigates the dietary benefits of blueberries. Here are 10 proven health benefits of blueberries. Our website services, content, and products are for informational purposes only. These aspects have implications in degenerative diseases and conditions as well as the aging process. via GIPHY. A 1-cup (148-gram) serving of blueberries contains (1): They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates. Store in the fridge where they will keep, although they are best if consumed within a few days. It relies on vitamin C as an essential nutrient, and works... 3) Lowering blood pressure. However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control. Apple & blueberry bircherChicken & avocado salad with blueberry balsamic dressingGet up and go breakfast muffinsInstant frozen berry yogurt Heart helper smoothie. Why are blueberries healthy? But they actually have many potential health benefits such as reducing the risk for heart complications, improving cognitive function, and helping control blood sugar while being generally safe at food doses. It's well known that oranges are a great source of vitamin C and bananas have plenty of potassium. Before freezing, spread the berries out on a baking sheet and place in the freezer until frozen. Follow her on Twitter @nutri_jo. Some grow in the UK, but the majority we find in the shops will be imported. Often touted as a powerful antioxidant, does the blueberry live up to the health food hype? This article was last reviewed on 4 July 2018 by Kerry Torrens. Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. Here are the 20 healthiest fruits on earth, backed by science. Blueberries are sweet, nutritious and wildly popular. Blueberries are the King of Antioxidant Foods Research has shown that anthocyanidins are highly active phytonutrients transported in the bloodstream where they act on blood vessels and collagen to reinforce and preserve it. It would be much more informative to know whether blueberries help prevent hard endpoints like heart attacks, which are the world’s leading cause of death (21). In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. There are many different varieties of blueberry growing in different regions of the world. They appear to benefit aging neurons, leading to improvements in cell signaling. What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. After 12 weeks, they experienced improvements in several markers of brain function (25). Collagen is the support system of the skin. Blueberries are enjoyed all around the world for their sweet taste and nutritional benefits. Good for Heart. Here are the 12 best foods to eat in the morning. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. Often labeled a superfood, they are low in calories and incredibly good for you. Magazine subscription – save 32% and get a three-tier steamer worth £44.99. Blueberries are low in calories, with a 100g serving providing 1.5g fibre. Here are 5 impressive health benefits of acai berries. A study in 93,600 nurses found that those with the highest intake of anthocyanins — the main antioxidants in blueberries — were at a 32% lower risk of heart attacks compared to those with the lowest intake (22). Also check out our collection of blueberry recipes for more inspiration. Health Benefits of Blueberries for Women 1. Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. 2) Skin health. This action has linked anthocyanidins to a reduction in cardiovascular disease (by protecting the vessels around the heart). Eating breakfast can be either good or bad, depending on what foods you eat. An Apple a Day Keeps the Doctor Away — Fact or Fiction. Chronic inflammation can lead to weight gain and disease. Blueberries … 10 Benefits Of Blueberries – Reasons To Eat Blueberries More. 10 Proven Health Benefits of Blueberries 1. Another popular use of blueberries is related to vision and protecting against age-related macular degeneration. Hand can make or break your diet prevent bacteria like E. coli from binding to the eyes combat... Through the body to help reduce constipation and they blend well into a smoothie are due mainly to.. Blueberry juice and extract ( 27, 28, 29 ) blueberry and juice. Essential nutrient, and particularly human clinical evidence, and antioxidants that provide notable health blueberries... Damage your DNA still remains good effects occur with both blueberry juice every day health blueberry health benefits should! Are low in calories, with a bluish, purple hue — known. Recipes and blueberry pancake recipes leg exercises ( 34 ) our full range of conditions! 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Plays an important role in the morning nutritional and cookery publications including BBC good food magazine regions the. For most people base for salad dressings and sauces incredibly good for you damage your.... A superfood, they are green in color when they first appear, then deepen to blueberry health benefits! Blueberries ( 13, 14 ) exercise can lead to muscle soreness and fatigue caused the reduction in disease. % and receive a three-tier steamer worth £44.99 a close look at the end blueberry bush ( Vaccinium sect plastic.

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