The benefits of blueberries for health are 20 great benefits for your health
Blueberries contain many antioxidants and phytonutrients that have big health benefits. These benefits include the ability to reduce damage to amino DNA, prevent aging, monitor cholesterol levels, and treat cancer. It also helps to strengthen bones and reduce the appearance of acne and helps to lower blood pressure, control diabetes, and improve heart health. It also improves brain health and helps to lose weight and reduce inflammation.
Blueberry benefits for health
Blueberry is one of the types of berries, which is distinguished by its blue color and is sweet. Blueberry bushes grow in special groups in North America. Blueberries are closely related to cranberries, red berries, and currant.
Nutritional facts about blueberries:
Blueberries are full of nutrients and low in calories and contain a large amount of fiber. According to the US Department of Agriculture data, blueberries are a great source of vitamin C, vitamin “K,” vitamin B6, folic acid, potassium, copper, and manganese. It is also low in carbohydrates and sodium and rich in water. And it contains antioxidants such as anthocyanins, and it is responsible for the distinctive blue color of berries and its wonderful health benefits. Below we explain some of the health benefits of blueberries.
The benefits of blueberries
1- Bone strengthening
Blueberries are rich in calcium, iron, magnesium, phosphorus, manganese, and zinc, and this helps to strengthen bones and improve their health. It also increases bone density and flexibility and contributes to maintaining bone formation.
The anthocyanins in blueberries are responsible for preventing amino DNA damage by oxidation. It also contains vitamin C, which helps in building collagen. Therefore, blueberries help prevent famine, age spots, and acne. Also, skin damage resulting from dust, pollution, smoke, and UV radiation is blocked.
3- Reduces the amount of bad cholesterol
Research indicates that the high blueberry content of fiber and antioxidants helps dissolve and break down bad cholesterol (low-density cholesterol). This makes it an ideal food for many heart diseases, and it also helps to strengthen the heart muscle. Blueberries contain potassium, calcium, and magnesium, which are substances that help lower blood pressure.
Read about the benefits of organic raspberry vinegar for your health and body
And a study by Dr. Arturo Figueira, a doctor in Kinesiology and Sports at Texas Tech University in the United States, shows that daily consumption of blueberries helps improve blood pressure and arteriosclerosis in women after the menstrual period stops.
4- Treating diabetes
Blueberry juice and blueberry extract improve insulin sensitivity. Raspberry is a diet rich in fiber and is an essential part of the diabetic diet and helps reduce blood sugar levels. Research by Dr. John Manion, a professor at Harvard Medical School, says that consumption of blueberries is associated with a lower risk of developing type 2 diabetes.
5- Protects the heart
Blueberry helps prevent arteriosclerosis, heart attacks, and strokes. This is due to the presence of fibers, anthocyanins, potassium, folic acid, vitamin B6, and vitamin C. Fibers and anthocyanins reduce cholesterol and help lower blood lipids, which prevents clogged arteries. Vitamin B6 and folic acid prevent blood vessel damage by preventing homocysteine formation, and potassium regulates the work of the heart muscle.
6- It helps in preventing cancer
Blueberries can be of great value to cancer patients, according to a study published in the Journal of Cancer Research. Blueberries contain compounds such as pterostilbene and ellagic acid, which are beautiful substances used to treat colon and liver cancer. They also work with anthocyanins and other antioxidants such as vitamin C and copper to help prevent and treat disease.
7- It improves brain function
The phytonutrients, vitamins, and minerals present in blueberries help heal neurological disorders by preventing the dissolution and death of neurons. These nutrients protect brain cells and help restore the central nervous system to health. Also, raspberry or raspberry juice reduces the risk of suffering from some disorders such as Alzheimer’s disease, according to a study published in the Journal of Agricultural and Food Chemistry. It also helps brain cells keep the memory active by healing damaged nerve tissue.
8- It helps to lose weight
The high fiber content in blueberries promotes digestion and helps in weight loss. It also enhances satiety, helps you feel full, and reduces belly fat as one cup of blueberries contains only 15 grams of carbohydrates and 84 calories. Therefore, frozen or dried blueberries are considered a low-calorie snack.
9- Rich in antioxidants
Antioxidants, as well as other phytonutrients and flavonoids found in blueberries, are responsible for ridding the body of active free radicals. And the group of flavonoids, especially anthocyanins, prevents the body from all the damage that free radicals may cause.
There are many studies published in the Journal of Agricultural and Food Chemistry that confirm that large amounts of antioxidants are beneficial to the body in several ways. This includes amino DNA damage, premature aging, and various types of cancer.
10- Calms inflammation
The antioxidants in blueberries have anti-inflammatory properties. It reduces inflammation in the body and helps prevent chronic inflammatory diseases such as arthritis, atherosclerosis, and Alzheimer’s disease.
11- It works as an antidepressant
Blueberries are rich in flavonoids, which help to improve mood and make it a great antidepressant.
12- Promotes digestion
The fibers in blueberries and raspberries prevent constipation. Vitamins, sodium, copper, fructose, and digestive acids also improve digestion by stimulating the secretion of digestive gastric juices. This helps food move quickly through the digestive system.
13- It treats urinary tract infection
Blueberries can kill the colonies of the E. coli bacteria responsible for urinary tract infection. Blueberries contain a compound consisting of large polymer-like molecules, which prevent the growth of such bacteria. Also, blueberries act as an antibiotic. This compound is found in blueberries and red berries only.
Blueberries can help prevent all age-related eye problems due to its antioxidant properties. These problems include macular degeneration, cataracts, nearsightedness, and edge, as well as a retinal infection. It also contains antioxidants called carotenoids (such as lutein and zeaxanthin) and flavonoids such as routine and quercetin and other antioxidant compounds, which are all beneficial to the eye.
15- It strengthens the immune system
Cranberry and raspberry tea can help to strengthen the immune system in the body and prevent infections. And as soon as your immune system becomes active, this will help you resist diseases, colds, fever, chickenpox, and other infectious diseases that are spread by bacteria and viruses.
16- Reduces muscle damage
Blueberries help reduce muscle soreness and fatigue that occur after exercise or activities. It also helps to regenerate muscles, and this is confirmed by a study published in the Journal of the International Society of Sports Nutrition.
17- Help with hair care
Blueberries help hair care and promote hair growth. Mix the blueberries and olive oil, then add the mixture to the hair and roots and rinse with warm water to promote hair growth.
18- It reduces symptoms of irritable bowel
Blueberry peels contain probiotics, which have anti-inflammatory properties, which help in treating inflammatory bowel syndrome and Crohn’s disease, which affects the intestine. Blueberries can reduce symptoms such as bleeding and ulcerative colitis.
What are the benefits of red berries?
19- Helps remove toxins from the body
The anthocyanins present in blueberries help remove toxins and heavy metals from the body, including lead, mercury, cadmium, and arsenic.
20- it extends the life.
The polyphenols and resveratrol in blueberries help increase life and reduce the harmful effects associated with aging. It also activates genes that fight to age and reduces brain function.
How to eat blueberries?
Blueberries can be added to any food to add good flavor and taste. It can be used as an extra layer or added to different dishes such as baked foods, oats, yogurt, pancakes, juices, or salads.
Important note: Avoid eating blueberries before or after surgery, as it can interfere with the control of blood sugar. You should also know that the stronger the blue color in the berries, the more antioxidants and nutrients there are.