If you are prone to acne or have blemishes on your skin, … 11 Amazing Health Benefits of Blueberries. This is important, since oxidised LDL cholesterol can lead to heart disease. The anthocyanin, vitamin A, vitamin C, vitamin E, selenium, copper, magnesium, and phosphorus in these powerful fruits can help prevent cognitive damage and heal neurotic disorders. 1. ‘Recommendations are 30g of fibre per day,’ says Hope. This so-called 'superfood' stands up to the science. ‘Blueberries are rich in anthocyanins, a type of polyphenol that has been shown to support heart health.’. Participants were asked to drink a smoothie containing 200g blueberries in the morning before sitting attention tests. The oxidative stress caused by free radicals also damages your DNA, contributing to the ageing process as well as playing a role in the development of diseases. ‘These preliminary memory findings are encouraging and suggest that consistent supplementation with blueberries may offer an approach to forestall or mitigate neurodegeneration,’ a report stated. Blueberries are not only nutritious but delicious too! From the bilberry to the strawberry to the Indian gooseberry, it can get a little confusing when you’re standing in the produce aisle wondering which one you should add to your cart. Aids weight loss: Blueberries are the perfect snack if you’re on a weight loss diet. 4. 10. May prevent cancers: Rich in antioxidants, phytochemicals, vitamins, minerals and fiber, blueberries are known to reduce oxidative stress and free radical damage to the body. Blueberries are an excellent source of anthocyanins, which are potent antioxidants. Blueberries have also been found to block certain digestive enzymes after a carb-heavy meal, helping to reduce spikes in blood sugar. Helps prevent infections: Blueberries, like cranberries, are known to boost the immune system so much so that the body is empowered to fight infections. ‘You can try adding blueberries to porridge, salads, smoothies, blending them up with yoghurt and freezing them for a healthier snack,’ she says. Because blueberries pack in vitamin A and vitamin C, eating them could keep the doctor away this cold and flu season. So it means they are good for your health as well. As one of the most nutrient-dense berry varieties in the world, the health benefits of blueberries are many and varied. Some experts now say that the consumption of blueberries may keep the doctor away. These are, however, small measuring 16mm in diameter and have an end that contains a flared crown. It was found that drinking this amount of pure blueberry juice every day improved the function of blood vessels and therefore reduced the symptoms of high blood pressure too. They are packed with dietary fiber and nutrients and can help you feel full for longer. Blueberries are good for health because those are rich in many nutrients like vitamins K, C, B6, Calcium, iron, potassium, magnesium, phosphorus, proteins, fats and fibre etc. Anthocyanin, an antioxidant that possesses powerful health benefits. Blueberries have few calories and lots of nutrient. Research suggests that just one-third of a cup per day can help to reduce disease risk, says Hope, with one serving equivalent to 80g of blueberries. A handful of blueberries is a nutritious snack, and their deep color adds interest to a bowl of fruit or cereal. Blueberries can significantly improve concentration and memory, according to a study from Reading University. Vitamin A boosts your immunity, while C acts as a powerful antioxidant, Haas says. A recently published study in the Journal of Gerontology Series A reveals that consuming 200 grams of blueberries every day can help lower blood pressure levels and alleviate the symptoms of hypertension. While more research is needed, early studies suggest that blueberries may help you recover quicker after a tough workout. ‘Research suggests that just one-third of a cup per day can help to reduce disease risk.’. While blueberries are frequently touted as a ‘superfood’ – a marketing term for foods purported to have higher-than-average nutrient density – the various benefits of blueberries stand up to science. One of the main benefits of blueberries can be attributed to their rich antioxidant content. Blueberries May Lower Blood Pressure Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease. They’re also packed with vitamins – including vitamin C, ‘a vital component to supporting a healthy immune function,’ Hope adds – and are a source of fibre, ‘which helps to support a healthy gut bacteria’. Blueberries have one of the highest antioxidant levels of all fruits and vegetables. Forget an apple a day. Blueberries are really versatile, so it’s easy to obtain the health benefits. A single cup of blueberries offers 25 percent of the daily value, or recommended intake, for vitamin C, 25 percent for manganese and 36 percent of recommended vitamin K. … There are just 80 calories in one serving (a handful or a cup) of blueberries and they have essential nutrients, including vitamin C, vitamin K, dietary fiber, and phytonutrients called polyphenols. Blueberries are sweet and quite popular, apart from being labelled a superfood. ‘You can also try combining them with chia seeds to make a blueberry jam.’. The wealth of vitamin-C is a major factor for this too. Vitamin C helps to protect your health from cardiovascular disease, skin wrinkling, cancer, eye health, stroke, and improve your immunity to help you live longer. Gurpreet Kaur. What are the health benefits of blueberries? It is because of their antioxidant and anti inflammatory properties. It’s also responsible for the fruit’s dark blue color. There are a lot of health benefits of eating blueberries on a regular/daily/ required basis. Fights signs of ageing: Blueberries are packed with vitamins and antioxidants that not only improve the quality of your skin and hair but also reduce the effects of age-related cell damage. Blueberries are also rich in gut-healthy fibre – they can alleviate and protect against intestinal inflammations such as ulcerative colitis, according to research from the Lund University Faculty of Engineering in Sweden, which found that the protective effect is even better if the blueberries are eaten with probiotics. The health benefits of blueberries are primarily due to their antioxidant content. For more information, read our article on Benefits and side effects of blueberries. They are also high in fibber. Eating 150g of blueberries every day reduces the risk of cardiovascular disease by up to 15 per cent, according to a six-month study led by the University of East Anglia. Here are the 4 possible side effects of eating too many blueberries. 3. Add a scoop of Organifi Red Juice to any of these recipes for more health benefits. By the afternoon, the smoothie drinkers’ brainpower was 15 to 20 per cent higher than the control group. Benefits of eating blueberries everyday for health & skin. 2. As per a few researches, it has been observed that daily intake of blueberries in a controlled portion can help in reducing hypertension,inflammation, high cholesterol, glucose intolerance and insulin resistance and endothelial dysfunction. Researchers reported ‘sustained improvements in vascular function and arterial stiffness’ in participants, all of whom had metabolic syndrome – a condition that significantly increases the risk of heart disease, stroke and diabetes. Eating too many blueberries can have uncomfortable digestive side effects. One of the main causes of skin damage is sun exposure, specifically the sun's UV-B rays. Phytochemical-rich foods such as blueberries are effective at reversing age-related deficits in both short-term and long-term memory, according to The Peninsula College of Medicine and Dentistry. There are tons of berry varieties out there. Eating blueberries has been linked to lower blood pressure in several studies, resulting in a protective effect for the heart – high blood pressure is a major risk factor for heart disease. Deliciously sweet, readily-available and low in calories, blueberries are favoured among health-conscious shoppers who blitz them into smoothies, stir them into breakfast favourites such as porridge or yoghurt, and even sprinkle them into salads. Being high in antioxidants, blueberries can help to prevent some of the free radicals from damaging your DNA. Consuming sufficient amounts of blueberries may, therefore, help you keep cancers at bay. They are packed with antioxidants like flavonoids, vitamin C, vitamin A, vitamin K,vitamin B-6 & magnesium. There’s a lot of research that still needs to be done, but there’s some suggested positive benefits of this particular antioxidant,” says Feren. Research indicates blueberries may improve heart health because of their influence on cholesterol levels and endothelial function. Many of the benefits of blueberries are due to the various plant compounds found in the berry, including polyphenols. 2. Over the course of an eight week study by Oklahoma State University, consuming 50g of blueberries every day lowered LDL oxidation by 27 per cent. 5. Blueberries may protect you against heart disease Blueberries are a low-calorie, low-carb fruit. Here are some Benefits of Eating Blueberries. This group of polyphenols includes Anthocyanins, which are compounds that give … Blueberries are rich in vitamin C. Blueberries are a vast source of Vitamin C, also known as ascorbic acid. At myUpchar, researchers and journalists work with doctors to bring you information on all things health. Acne and breakouts are a few of the more common skin problems a lot of women face. Eating blueberries every day can therefore help you naturally slow the effects of ageing. While blueberries contain sugar – around 15g per 150g serve – lab studies suggest that the anthocyanins in blueberries can help to control blood sugar levels by improving insulin sensitivity. ‘This may be because blueberries are high in naturally occurring compounds called anthocyanins, which are the flavonoids responsible for the red and blue colour in fruits,’ said lead researcher Professor Aedin Cassidy. Let us look at the 7 benefits of eating blueberries. These are just a few of the reasons to consider adding the healthful blue orbs to your diet. Domestic blueberries are ranked the 17 th in 2020 among the most chemical-laden food by the Environmental Working Group. 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. In the same Oklahoma State University study above, researchers measured a four to six per cent reduction in participants’ blood pressure over the eight-week course. Netdoctor participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Blueberry Juice Concentrate Vs Fresh Juice. Blueberries are also a very good source of vitamin C, E, manganese and fiber. This group of polyphenols includes anthocyanins, which are compounds that give blueberries their beautiful blue color. They are extremely tasty and also low in calories. My whole family loves blueberries. They are often labelled a superfood, and they certainly have several benefits. Blueberries are known as a superfood because of all the vitamins, minerals and antioxidants packed in them - so no wonder this variety of berries is great for your health. Blueberry Dose: Based on the studies noted at the end of this article, aim for 1 cup every day or every other day. But this is just one benefit of consuming blueberries every day. But this is just one benefit of consuming blueberries every day. 1. The phytochemicals present in blueberries has great role to play in reducing the risk of diseases. Health Details: Eating blueberries not only protects your body from the inside, it can also offer protection for the outside. Blueberries. They are packed with dietary fiber and nutrients and can help you feel full for longer. Some experts now suggest that eating blueberries may quite literally keep the doctor away. Health Benefits Of Eating Blueberries. Here are a few more you can get by adding more blueberries to your daily diet. A 2014 review concluded that berries showed promise for lessening the effects of age-related bone loss, as well as decreasing the risk of osteoporosis.. 3. The flavonoids within blueberries are thought to increase blood flow to the brain and interact with signal pathways that are crucial to cell survival and growth. Where insulin resistance increases the risk of metabolic syndrome and type 2 diabetes, effective insulin sensitivity lowers the risk. Blueberries are a good source of vitamin C, vitamin K and manganese. May prevent heart disease: Regular consumption of blueberries is linked to improved blood pressure levels, better insulin sensitivity and a reduction in low-density lipoprotein (LDL or bad cholesterol) levels. Blueberries are extremely rich in phytochemicals, naturally occurring plant comp… You can either include a few in your diet or apply a crushed-blueberries-and-yogurt mask on your face for an instant glow. Blueberry juice from concentrate is juiced from blueberries, then filtered through a processor that extracts water. Compared to other foods, blueberries have the … Both of these factors are associated with high cancer risks. Conventional or Organic Blueberries? Prevents and heals acne. When a group of volunteers in their 70s with early memory decline drank between two and two-and-a-half cups of commercially available blueberry juice every day for two months in a study by the American Chemical Society, they showed ‘significant improvement on learning and memory tests’ compared to the control group. Blue Berries present to you the brightest beam of expectation, for they are loaded down with hostile to oxidants and rank number 1 in the realm of against oxidants. The finding comes from a new study led by Dr. Eric Rimm, associate professor at the Harvard School of Public Health and Harvard Medical School. A handful of blueberries is a nutritious snack, and their deep color adds interest to a bowl of fruit or cereal. Aids weight loss: Blueberries are the perfect snack if you’re on a weight loss diet. While blueberries do contain fiber as well as vitamins such as C, K and B6, and minerals like phosphorous and manganese, they also contain several phytochemicals that … You won't need a spoonful of sugar to help this medicine go down: eating more blueberries and strawberries may be a tasty way to protect your heart. Freezing the blueberries improves the availability of the antioxidants, according to South Dakota State University. At the same time, blueberries are very low in calories. Improves cognitive function: The antioxidants, vitamins and minerals in blueberries also work to reduce oxidative stress on the body and brain, thereby improving brain function. Health Benefits of Eating Blueberries | Our Everyday Life. Consuming blueberries is positively linked to memory, cognitive abilities and studies show that it can also slow down age-related cognitive decline. Read on for 11 evidence-backed benefits of blueberries: Blueberries have an impressive nutritional profile. A small dose of zinc may also help you ward off or shorten a cold. They are somewhat similar to cranberries and huckleberries. And no side effects, apart from possible clothing stains! Blueberries also contain small amounts of vitamin E, vitamin B6 and copper. 2. Eating blueberries every day improves heart health. All of these benefits are known to improve heart health. 6. ‘Polyphenols are potent antioxidants which help to counterbalance free radicals in the body,’ Hope says. They’re a good source of several vitamins and minerals, with a 150g portion containing around a quarter of your daily vitamin C and manganese requirements, and more than a third of your vitamin K1 needs. 10 on-the-go snacks nutritionists swear by, Antioxidants: sources and tips for healthy living, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Blueberries are highly nutritious that makes them one of the superfoods. But it’s not all about the taste. The study included 40 participants and observed the effects of drinking 200 grams of blueberry juice over a month’s time. Blueberries are an excellent source of antioxidants that are very powerful in preventing disease and improving all bodily. This infection preventing property is particularly applicable in the case of urinary tract infections, which women are especially susceptible to. The health benefits of this are twofold: First, consuming raspberries and blueberries can help regulate blood pressure levels. Gastrointestinal problems: Traditionally, dried blueberries were used to cure diarrhea and food poisoning. Store-bought blueberry juice labeled not from concentrate is not much better. Lower blood pressure Eating blueberries may, therefore, help you keep urinary tract and bladder infections at bay. Health Benefits of Blueberries vs. Blackberries vs. Raspberries. Here are a few more you can get by adding more blueberries to your daily diet. Antioxidants protect your body from free radicals, waste substances produced by cells in the body as it reacts to environmental stressors and processes food, which have been linked to diseases such as heart disease, cancer, arthritis and stroke. These rays cause premature aging and wrinkling by damaging the skin's structure and destroying the skin's collagen. Health articles on News18 are written by myUpchar.com, India’s first and biggest resource for verified medical information. One serving (a handful or a cup) of blueberries contains only 80 calories and contributes essential nutrients, including vitamin C, vitamin K, dietary fiber, and phytonutrients called polyphenols. Eating a cup of blueberries a day reduces risk factors for cardiovascular disease -- according to a … So, eating enough blueberries every day may also help you prevent heart disease. This can not only help you deal with those cravings but also assist you in shedding the kilos. ‘One serving of 80g blueberries contains around 1.5g.’. One cup of blueberries contains 14 carbs, 2 grams of fiber and about 84 calories. This is predominantly because of the essence of Anthocyanin, a shade in charge of the blue shade of the blueberries. We run through the proven health benefits of blueberries with nutritionist Jenna Hope: Blueberries come from a blueberry bush, which is a flowering shrub that is closely related to those that grow cranberries, bilberries, lingonberries, and huckleberries. They are rich in phytonutrients and antioxidants. 1. 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. The blueberry is native to North America and folk medicine has long touted its extended life expectancy and other health benefits of blueberries. 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