Blueberries for Health: The Science-Backed Benefits You Need to Know
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Blueberries for Health: The Science-Backed Benefits You Need to Know
Blueberries are packed with vitamins, antioxidants, and fiber, which when these small berries are included in your diet regularly can have a huge effect on your health. Here’s how you can start making blueberry supplement a healthful habit in your life, read all of the health benefits that blueberries have and why you should include them in your diet.
1. High in Antioxidants.
Blueberries are among the richest sources of antioxidants on the planet. These compounds (most notably flavonoids such as anthocyanins) combat harmful free radicals in the body. Free radicals kill cells and lead to ageing and cancers. Consuming blueberries, as it’s been shown, increases antioxidants in the body that inhibit oxidative stress and inflammation.
The bottom line: Eating regular amounts of blueberries can help protect your body from oxidative stress.
2. Enhances Brain Function and Prevents Neurocognitive Decline.
But perhaps blueberries’ greatest advantage comes in its power to enhance the brain. It has even been demonstrated that blueberry antioxidants may prevent brain acing and improve memory. Blueberry antioxidants known as anthocyanins, a pigment, have been found to work in tandem with neurons in the brain to enhance signalling and fight inflammation, potentially slowing cognitive decline.
In a few studies, elderly people who took blueberry supplements regularly had better memory and cognitive functions than those who didn’t.
Conclusion: You can enhance your memory and cognitive skills with blueberries, especially as you grow older.
3. Heart Healthy.
Heart disease is the most deadly disease on Earth and blueberries help mitigate the risk. These berries lower blood pressure, lower LDL (bad) cholesterol and promote better vascular health. The antioxidants found in blueberries, most notably anthocyanins, improve blood circulation, reduce arterial stiffness, and inhibit the oxidation of LDL cholesterol, a major contributor to heart disease.
One, published in the American Journal of Clinical Nutrition, concluded that blueberry consumption for eight weeks daily reduced risk factors for cardiovascular disease in people at high risk.
Conclusion: Drinking plenty of blueberries will support your heart health and help prevent cardiovascular disease.
4. Promotes Healthy Blood Sugar Balance.
Blueberries, despite their sweetness, have a lower glycemic index – they do not cause significant spikes in blood sugar. Blueberry fiber and antioxidants can help control your blood sugar levels by making your body better adapted to insulin.
In a study in The Journal of Nutrition, blueberries every day helped the blood vessels of overweight prediabetic subjects become more responsive to insulin. All of which means blueberries can be a useful addition to the diet of people seeking to treat or reverse type 2 diabetes.
Conclusion: Blueberries can help to maintain healthy blood sugar and enhance insulin resistance.
5. Promotes Gut Health
Blueberries also have fiber that supports digestive tract. Fiber maintains bowel movements and supports healthy gut bacteria, which are part of a healthy gut microbiome. An overall well-regulated gut microbiome plays a crucial role in everything from immunity to mood regulation.
Conclusion: Blueberries support good bacteria in your gut.
6. Improves Body Weight Management
Include blueberries into your diet to manage your weight, too. They are calorie-free and packed with nutrients which make them perfect for weight loss or weight maintenance. Its fiber makes you feel fuller longer, which prevents overeating or junk eating.
Might Protect from Cancer.
Some studies say blueberries are cancer fighting. The abundance of antioxidants and phytochemicals, including anthocyanins, flavonoids and resveratrol, safeguard DNA and deactivate cancerous cells. Studies have shown that the regular consumption of blueberries helps prevent some cancers, such as breast and colon cancer.
Fact to remember: Blueberry antioxidants may protect against some types of cancer.
Conclusion
Blueberries are a healthy, simple, delicious, all-around food that will do wonders for your health. Blueberries can help you increase your brain power, support your heart health, lose weight, or just have a superfood snack for yourself. The best part? They can be easily added to smoothies, yogurt, salads or consumed as a single snack.
You can harness blueberry power to create optimal health and wellness with a regular blueberry supplementation program.
References:
American Journal of Clinical Nutrition. (2015). ‘Blueberry diet reduces blood pressure and improves risk factors for cardiovascular disease in postmenopausal women with pre- and stage 1-hypertension’ DOI:10.3945/ajcn.114.092553
The Journal of Nutrition. (2010)."Dietary Blueberry Supplementation Increases Insulin Sensitivity in Obese, Insulin-Suppressed Men and Women." DOI:10.3945/jn.110.125336
Neurobiology of Aging. (2012)."Dietary blueberry, spinach or spirulina supplementation prevents ischemic brain damage." DOI:10.1016/j.neurobiolaging.2011.03.008
Journal of Agricultural and Food Chemistry (2010). "Bioavailability of blueberry anthocyanins and antioxidant levels in human subjects." DOI:10.1021/jf9029136.
Blueberries are packed with vitamins, antioxidants, and fiber, which when these small berries are included in your diet regularly can have a huge effect on your health. Here’s how you can start making blueberry supplement a healthful habit in your life, read all of the health benefits that blueberries have and why you should include them in your diet.
1. High in Antioxidants.
Blueberries are among the richest sources of antioxidants on the planet. These compounds (most notably flavonoids such as anthocyanins) combat harmful free radicals in the body. Free radicals kill cells and lead to ageing and cancers. Consuming blueberries, as it’s been shown, increases antioxidants in the body that inhibit oxidative stress and inflammation.
The bottom line: Eating regular amounts of blueberries can help protect your body from oxidative stress.
2. Enhances Brain Function and Prevents Neurocognitive Decline.
But perhaps blueberries’ greatest advantage comes in its power to enhance the brain. It has even been demonstrated that blueberry antioxidants may prevent brain acing and improve memory. Blueberry antioxidants known as anthocyanins, a pigment, have been found to work in tandem with neurons in the brain to enhance signalling and fight inflammation, potentially slowing cognitive decline.
In a few studies, elderly people who took blueberry supplements regularly had better memory and cognitive functions than those who didn’t.
Conclusion: You can enhance your memory and cognitive skills with blueberries, especially as you grow older.
3. Heart Healthy.
Heart disease is the most deadly disease on Earth and blueberries help mitigate the risk. These berries lower blood pressure, lower LDL (bad) cholesterol and promote better vascular health. The antioxidants found in blueberries, most notably anthocyanins, improve blood circulation, reduce arterial stiffness, and inhibit the oxidation of LDL cholesterol, a major contributor to heart disease.
One, published in the American Journal of Clinical Nutrition, concluded that blueberry consumption for eight weeks daily reduced risk factors for cardiovascular disease in people at high risk.
Conclusion: Drinking plenty of blueberries will support your heart health and help prevent cardiovascular disease.
4. Promotes Healthy Blood Sugar Balance.
Blueberries, despite their sweetness, have a lower glycemic index – they do not cause significant spikes in blood sugar. Blueberry fiber and antioxidants can help control your blood sugar levels by making your body better adapted to insulin.
In a study in The Journal of Nutrition, blueberries every day helped the blood vessels of overweight prediabetic subjects become more responsive to insulin. All of which means blueberries can be a useful addition to the diet of people seeking to treat or reverse type 2 diabetes.
Conclusion: Blueberries can help to maintain healthy blood sugar and enhance insulin resistance.
5. Promotes Gut Health
Blueberries also have fiber that supports digestive tract. Fiber maintains bowel movements and supports healthy gut bacteria, which are part of a healthy gut microbiome. An overall well-regulated gut microbiome plays a crucial role in everything from immunity to mood regulation.
Conclusion: Blueberries support good bacteria in your gut.
6. Improves Body Weight Management
Include blueberries into your diet to manage your weight, too. They are calorie-free and packed with nutrients which make them perfect for weight loss or weight maintenance. Its fiber makes you feel fuller longer, which prevents overeating or junk eating.
Might Protect from Cancer.
Some studies say blueberries are cancer fighting. The abundance of antioxidants and phytochemicals, including anthocyanins, flavonoids and resveratrol, safeguard DNA and deactivate cancerous cells. Studies have shown that the regular consumption of blueberries helps prevent some cancers, such as breast and colon cancer.
Fact to remember: Blueberry antioxidants may protect against some types of cancer.
Conclusion
Blueberries are a healthy, simple, delicious, all-around food that will do wonders for your health. Blueberries can help you increase your brain power, support your heart health, lose weight, or just have a superfood snack for yourself. The best part? They can be easily added to smoothies, yogurt, salads or consumed as a single snack.
You can harness blueberry power to create optimal health and wellness with a regular blueberry supplementation program.
References:
American Journal of Clinical Nutrition. (2015). ‘Blueberry diet reduces blood pressure and improves risk factors for cardiovascular disease in postmenopausal women with pre- and stage 1-hypertension’ DOI:10.3945/ajcn.114.092553
The Journal of Nutrition. (2010)."Dietary Blueberry Supplementation Increases Insulin Sensitivity in Obese, Insulin-Suppressed Men and Women." DOI:10.3945/jn.110.125336
Neurobiology of Aging. (2012)."Dietary blueberry, spinach or spirulina supplementation prevents ischemic brain damage." DOI:10.1016/j.neurobiolaging.2011.03.008
Journal of Agricultural and Food Chemistry (2010). "Bioavailability of blueberry anthocyanins and antioxidant levels in human subjects." DOI:10.1021/jf9029136.
