10 Evidence-based Health Benefits Of Blueberries You Need To Know

Health Benefits Of Blueberries

The unending health benefits of blueberries make it a ‘superfood’ you must add to your diet. It is low in calories and full of goodness. This beautiful looking fruit contains vitamin E, vitamin C, vitamin K, folate, fiber, carotenoids, riboflavin, manganese, magnesium, potassium, polyphenol, iron, niacin, and salicylic acid. And this long list of nutrients makes it a top favorite fruit that even doctors and nutritionists recommend you to have. Blueberries are anti-inflammatory and have been used in traditional medicines since the ancient past. Good for your heart, good for your skin, and good for your immunity system as well, read out below about some of the most surprising health benefits of blueberries that will make you more fond of these pretty looking, tarty flavored fruits.

Types Of Blueberries:

These blue or purple-colored berries are native to North America. There are mainly two common types of blueberries. Highbush blueberries and Lowbush or wild blueberries. And the latter is known to be richer in some antioxidants. Both types are good for your health and can be consumed to reap all the health benefits of blueberries. They are exotic, taste delicious and those are the reasons why blueberries are widely used in different sweet dishes, beverages, and fruit salads.

How To Eat Them:

You can add this ‘superfood’ to your diet in many ways. Use it as a fresh topping on your breakfast cereals, pancakes, yogurt, or waffle. Make a blueberry smoothie that tastes delicious and gives you a healthy start in the morning. Or just have a few of these purple plump fruits with the other healthy fruits by adding all of them to your fruit salad. Below are listed some of the best health benefits of blueberries that make it clear why these tiny fruits are super awesome to have regularly.

Evidence-based Health Benefits Of Blueberries You Need To Know:

Reduces DNA Damage:

Your cells are subjected to oxidative cell damages every day. When there are excess free radicals in the body cells, oxidative stress occurs in your body and that causes cell damage, protein damage, and also DNA damage.

This continuous cell and DNA damage is the cause of why we get older and our body develops diseases like cancer.

Blueberries due to their high antioxidant content, reduce DNA damage and that is why it protects you against aging and cancerous diseases.

Is A Boon For Your Skin:

It is already evident from the first point that, blueberries protect your skin from aging. So instead of resorting to high-end anti-aging creams, make blueberries your best friends. Packed with skin-friendly vitamins, antioxidants, and fiber, blueberries are a skin superfood. They nourish your skin from within and provide your skin that natural glow. Consuming a few of them every day also decreases problems of acne and breakouts.

Blueberries contain a high amount of salicylic acid too. This acid is used in many skin products and is well-known for its capability to reduce acne and exfoliate your clogged skin pores. So in addition to consuming blueberries every day, make a DIY blueberry face pack and pamper your skin with the goodness of these fruits. It is also highly rich in vitamin C which is absolutely essential for collagen synthesis. Collagen keeps your skin supple, promotes hydration, and keeps your skin’s elasticity good.

It clarifies your skin, nourishes it and keeps it healthy inside out.

Aids Digestion:

Difficulty in the digestion of food can lead to poor quality gut, severe problems like gastroparesis, nausea, vomiting, bloated belly, etc.

One of the most well-known health benefits of blueberries is that it helps you in digesting your food and keeps your digestive tract clean and clear.

Being a storehouse of fiber, blueberries keep your digestive tract healthy and prevent constipation. Fiber works as a ‘bulking agent’ in your digestive system and also is good for weight loss. One cup of blueberries provides you with 14% of the daily recommended dose of fiber. And as fiber makes you feel fuller for a long time, you do not crave for untimely and impulse eating.

Maintains Healthy Blood Pressure:

Consuming a few blueberries every day helps maintain your blood pressure level. If you are suffering from high blood pressure, consider adding fresh blueberries to your diet. It is such a flavorful way to help your heart to remain healthy.

A cup of blueberry if consumed regularly improves the function of your blood vessel and decreases the systolic blood pressure, all thanks to its high anthocyanins content. Anthocyanins which are also responsible for the dark purple color of the blueberries strengthen and improve the workability of the cells that line the inner surface of the blood vessels. As a result, your blood pressure level remains controlled.

Blueberries along with other berries like raspberries and strawberries which are rich in flavonoids also prevent hypertension in human beings.

Aids weight Loss:

Blueberries are packed with health-friendly nutrients but are low in calories. And they are also an excellent source of soluble fiber. This combination makes them one of the most beneficial foods to add to your diet if you are seeking to lose weight. Snack on a few blueberries in between big meals or have them with your breakfast. You are helping your body to get thinner and healthier.

Health Benefits Of Blueberries: Providing Protection To Your Vision:

These purple-hued superfoods are excellent for your eyes too. Rich in anthocyanins, blueberries provide extra protection to your eyes. Studies have also found that they may improve vision in them who have normal tension glaucoma. Anthocyanins also protect your retina from sun exposure and UV damage and they are also capable of improving binocular vision in one. The flavonoids present in blueberries dilate the blood capillaries in the eye muscle and also strengthen them. So the blood flow becomes improved and you get better vision. Making your arteries clear by removing all the blockages, blueberries also make sure that the oxygen supply to the retina is all good.

Reduces The Risk Of Diabetes:

If you are diabetic and can’t eat most of the fruits, let us tell you that, blueberries are not gonna harm your health. According to the American Diabetes Association (ADA), blueberries do not cause a huge spike in your blood sugar level as they are having a low glycemic index.

Researches have found that blueberries may improve insulin sensitivity in your body and also help your body process glucose more efficiently. If you want to keep your blood sugar level in control, snack on a cup of blueberries after eating starch-rich meals.

Strengthens Bones:

Our bones are living and growing tissues and we definitely need to consume foods that promote strength and health to our bones so that they can become stronger and develop enough flexibility to withstand any kind of stress.

Now if you look at the nutrients present in blueberries, you will find enough vitamin K, zinc, phosphorus, iron, manganese, magnesium, and calcium everything that contributes to your bone’s health. Being full of all the bone-building components, daily consumption of blueberries ensures healthy growth of your bone and also bolsters bone strength in female seniors and adolescents of both genders.

Boosts Brain Function:

This fabulous purple-fruit is not only good for heart and bone but also is excellent for your brain function. Its high content of antioxidants counteracts oxidative stress that is responsible for the faster aging of your brain. The Health benefits of blueberries also include boosting the power of your brain and making you more intelligent. Research suggests that blueberries slow down cognitive decline and also improve one’s memory power. So if you want to improve your overall cognitive functioning of the brain and boost your brain function, consume blueberries on a regular basis.

Even Is Good For Your Hair:

Being a rich source of vitamin B and vitamin C, blueberries are highly beneficial for your hair too. Vitamin C nourishes your hair follicles and reduces hair breakage. Its proanthocyanidins/ plant chemicals content stimulates hair growth. So in order to have problem-free healthy hair, eat a generous amount of blueberry on a day to day basis.

Blueberries are little wonders. They are delicious and in addition to that, they are bliss for your body, skin, and health. The Health benefits of blueberries are evidence-backed and studies have also shown positive results when it comes to assessing the health benefits of these plump purple fruits.

Side Effects That You Need To Consider:

Also, consider the side effects of blueberries. If you are sensitive to salicylate, try not to have these as they can cause you headaches or gastrointestinal problems. And remember that too much of anything is bad for your health. Patients who take prescription blood thinners must consult the doctor before incorporating blueberries into their diet. Blueberries also cause your teeth to stain badly. So eat this healthy treat in moderation and reap all the health benefits of blueberries for a holistically healthy body.

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