Are Blueberries Good for You? – Learning Drives

Blueberry Bush ( Vaccinium sect. Cyanococcus) can be described as an evergreen shrub that blooms and produces berries with a blueish and purple hue often referred to as blueberries.

This is closely related species, including the ones that make cranberries, and Huckleberries.

Blueberries are tiny with a diameter of 0.2-0.6 inch (5-16 millimeters) in diameter and have a flared crown on the bottom. They’re green at first, they then change to purple and blue as they mature.

The two most popular kinds are:

  • Highbush blueberries Most commonly cultivated within the US.
  • “lowbush,” (also known as “wild” blueberries: Typically, they are smaller and more rich in certain antioxidants.

Blueberries are one of the most dense in nutrients fruits. One cup (148-gram) portion of blueberries has:

  • Fiber 4 grams
  • Vitamin C: 24% of the RDI
  • Vitamin K: 36% of the RDI
  • Manganese: 25% of the RDI
  • A small amount of other nutrients

They are also around 85 percent water and the entire cup has just 84 calories and the amount of 15g in carbs. Calorie for calorie makes them a fantastic source of many essential nutrients.

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2. Blueberries are the King of Antioxidant Foods

Antioxidants shield you from the effects of free radicals which are unstable molecules that could harm your cells and lead to diseases and aging like cancer. ( 2Trusted Source3Trusted Source).

Blueberries are believed have among the top levels of antioxidants of all the common veggies and fruits

The major antioxidants in blueberries are part of the polyphenol antioxidant family called flavonoids. One type of flavonoids specifically — called anthocyanins is believed to be the reason for the majority of the berries’ positive health benefits ( 7Trusted Source). Blueberries have been proven to boost antioxidant levels within your system

3. Blueberries Reduce DNA Damage, Which May Help Protect Against Aging and Cancer

Damage to DNA oxidation is a element of daily life. It’s believed to occur hundreds of thousands of daily in each cell of the human body.

DNA damage is one of the reason we become older. It also plays a significant part when it comes to the development of illnesses such as cancer ( 11Trusted Source).

Since blueberries are high in antioxidants they have the ability to neutralize some free radicals that harm your DNA.

One study showed that 168 individuals took in 34 ounces (1 Liter) of a mix of blueberry as well as apple juice every day. After 4 weeks, DNA damage caused by oxidative oxidation caused by free radicals decreased by 20 percent ( 12Trusted Source).

These results are in line with smaller studies using either fresh blueberries or powdered ( 13Trusted Source14Trusted Source).

4. Blueberries Protect Cholesterol in Your Blood From Becoming Damaged

Damage from oxidative chemistry isn’t restricted to cells or DNA.

It’s also a problem when you have “bad” LDL cholesterol is converted to. In reality, the oxidation process of “bad” LDL cholesterol is an essential step in the process of heart disease.

The antioxidants in blueberries have been closely linked to lower levels of the oxidized LDL. This makes blueberries healthy for you heart 

A two-ounce (50-gram) portion of blueberries decreased LDL oxidation to 27% over the course of eight weeks for obese individuals who were overweight ( 16Trusted Source).

Another study showed the consumption of 2.5 1 ounces (75 grams) of blueberries along with the main meal substantially reduced the oxidation process of “bad” LDL cholesterol ( 17Trusted Source).

5. Blueberries May Lower Blood Pressure

Blueberries are believed to provide substantial benefits for those suffering from high blood pressure which is a significant risk factor for heart disease.

In a study of eight weeks overweight people who high-risk of developing heart disease noticed an improvement of 46% in blood pressure after eating 2 two ounces (50 grams) of blueberries a day ( 18Trusted Source).

Other studies have found similar effects , especially for women who are postmenopausal

6. Blueberries May Help Prevent Heart Disease

While blueberries are known to reduce blood pressure and the oxidation of LDL cholesterol levels, it’s crucial to remember that they are risk factors and not the cause of disease.

It is more useful to know if blueberries are able to prevent difficult endpoints such as heart attacks which are the most prevalent cause of deaths ( 21Trusted Source).

A study of 93,600 nurses revealed that those who had the highest intake of anthocyanins the major antioxidants found that are found in blueberries had 32% less risk of having heart attacks as in comparison to those who had the low amount

Since it was an observational research study, it’s impossible to prove that anthocyanins were the only factor responsible for the reduction in risk.

More research is needed before any claims are made.

7. Blueberries Can Help Maintain Brain Function and Improve Memory

Oxidative stress can speed up the process of aging your brain in a negative way, affecting the brain’s functioning.

Based on animal research blueberries’ antioxidants could affect the areas of the brain that are vital for developing your intelligence

They may benefit older neurons, leading to improvement of cell-to-cell signaling. The human studies also have provided promising results.

In one study the study involved nine elderly people with mild cognitive impairment drank blueberry juice on a daily basis. Within 12 weeks of their consumption, the participants noticed improvement in several indicators of brain functioning ( 25Trusted Source).

A study that lasted six years and involved more than 16,000 people over the age of 65 discovered that blueberries and strawberries were associated with an increase in the rate of mental aging of as much as 2.5 decades).

8. Anthocyanins in Blueberries May Have Anti-Diabetes Effects

Blueberries have relatively low amounts of sugar in comparison with other fruits. A cup (148 grams) has the equivalent of 15g of sugar that’s equivalent to an apple of a smaller size or a huge citrus.

However, the bioactive substances in blueberries are more effective than any negative effect of sugar in terms of the control of blood sugar.

Research suggests that anthocyanins found in blueberries can have positive impact on insulin sensitivities as well as glucose metabolism. The anti-diabetes benefits are found in blueberry extract and blueberry juice ( 27Trusted Source28Trusted Source29).

In a research study on 32 obese patients who suffer from the condition of insulin resistance 2 blueberry smoothies a day resulted in significant improvement of insulin resistance

Increased insulin sensitivity can reduce the risk of developing metabolic disease and Type 2 Diabetes that are among the most serious health issues in the world.

9. May Help Fight Urinary Tract Infections

UTIs (UTIs) can be an issue that is common among women. It is well-known that cranberry juice may help fight infections of this kind.

Since blueberries are closely similar to cranberries, they have many of the same active ingredients that make up the cranberry juice ( 31Trusted Source).

They are also known as anti-adhesives. They stop bacteria such as E. E. coli from adhering to the bladder’s wall.

Blueberries are not often investigated for their effect on UTIs however, they may have the same effects as cranberries ( 32Trusted Source).

10. Blueberries May Reduce Muscle Damage After Strenuous Exercise

A strenuous exercise can cause fatigue and muscle soreness. This is triggered by locally-based inflamation as well as oxidative stress within the muscles ( 33Trusted Source).

Blueberry supplements can lessen the harm that happens at an molecular level, thus reducing the muscle soreness and performance.

In a study of 10-athletes, the blueberries helped speed up the recovery of muscles after long leg workouts ( 34Trusted Source). Being fuller for longer periods of time can lower a person’s total calorie consumption.

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Nutrition

One cup of blueberries fresh containTrusted Source:

One cup of the same serving can provide:

  • 24 percent of the daily vitamin C
  • 5 percent of the daily dose of vitamin B6
  • 36 percent of the daily dose of vitamin K

Blueberries also offer:

  • 9 milligrams (mg) calcium
  • 0.41 milligrams of iron
  • The potassium content is 114 milligrams
  • 9.9 mg magnesium
  • 18 mg of the phosphorus
  • 1 mg sodium
  • 0.24 mg of zinc
  • 9 mg folate

They also have copperbeta-carotene folate, choline, vitamins E and A, and manganese.

Along with anthocyanins, minerals, vitamins blueberries have a broad assortment of phenolic compounds like quercetin, myricetin, kaempferol, as well as chlorogenic acid. They contribute to the antioxidant power of blueberries.

The abundance of bioactive compounds make blueberries at the top of the Aggregate Nutrient Density Index (ANDI). The index evaluates food items based on their mineral and vitamin content, phytochemical composition in addition to antioxidant capability.

The foods that contain the most nutrients per calorie get the top rankings. For instance, blueberries are ranked in the top fruit and vegetables in terms of the amount of nutrients they provide, with an ANDI score of 132. ANDI is one of the ratings systems for food nutrition However, additional research is needed to establish the importance of certain food items in disease prevention.

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