Amazing Benefits of Blueberries
Health Benefits Blueberries contain vitamins, minerals, and antioxidants that provide notable health benefits. For example, blueberries are rich in vitamin K, which plays an important role in Estimated Reading Time: 3 mins. Aug 22, · Blueberries provide a wide array of health benefits. It's well known that oranges are a great source of vitamin C and bananas have plenty of potassium. But did you know that eating blueberries can Estimated Reading Time: 7 mins.
This vibrant fruit may be tiny, but each serving packs a serious punch when it comes to nutrition. Often overlooked and overshadowed by more exotic types of berries, blueberries remain one of the most nutritious, antioxidant-rich types of fruit in the world and have been shown to do everything from enhance brain health to keep your heart strong.
Plus, in addition to the long list of health benefits of blueberries, these fruits are also super sweet, low-calorie and delicious. Blueberries any more convincing wbat why you should add this flavorful berry into your diet? Keep reading to learn about the health benefits of blueberries, and find some creative bluebrries to squeeze few servings of this top superfood into your day.
Here ahat the top seven health benefits of blueberries:. Antioxidants are compounds that fight harmful free radicals and provide a myriad of health benefits.
In fact, antioxidants not only prevent cell damage, but also protect against several types of chronic disease, including cancer, heart disease and diabetes. Blueberries are one of the best sources of antioxidants. One study in China compared the thf capacity of blueberries, benefita and strawberries and found that blueberries not only contained the highest total antioxidant capacity, but also contained more of many specific types of antioxidants, including phenols, flavonoids and anthocyanins.
Wild blueberries are especially high in antioxidants. Other top antioxidant foods include dark chocolate, what does takuya mean in japanese berries, pecans, clove and cinnamon.
Recent research has unearthed some impressive findings on the ability of blueberries to protect against certain types of cancer. For example, a test-tube study reported that blueberry extract was able to inhibit the growth and spread of breast cancer cells, making blueberry extracts potential cancer-fighting agents. Similarly, a test-tube study wjat that low-bush blueberry juice reduced the blueberrise of several types of cancer, including stomach, prostate, intestine and breast cancer cells.
Although these results are promising, be sure to consume a variety of berries along with plenty of other fruits and vegetables to really optimize the cancer-fighting potential of your diet. Fiber moves slowly through your qhat tract, promoting satiety and keeping you feeling fuller for longer to aid in weight loss.
Several animal studies what are the health benefits of blueberries confirmed the beneficial effects of blueberries on weight loss. An animal study published in the journal PLoS Onefor instance, found that blueberry juice prevented obesity in what are the health benefits of blueberries fed a high-fat diet.
Be sure to combine blueberries with a nutritious, well-rounded diet and plenty of physical activity to promote weight loss even more. One of the most impressive blieberries benefits of blueberries is its ability to enhance brain health. There have been many studies suggesting that eating blueberries could improve memory and cognition.
In a recent study published in the European Journal of Nutritionconsuming a blueberry drink was found to improve cognitive performance compared to a placebo in 21 children. Additionally, blueberries are loaded with antioxidants, which can protect the brain from free radical damage and promote healthy brain aging. In addition to blueberries, other brain foods that can help enhance memory and focus include avocados, beets, leafy green vegetables and walnuts.
Although inflammation is a normal immune response that helps protect your body from how to make a snake game in python and injury, chronic inflammation is at the root of most diseases.
In fact, inflammation is thought to contribute to a wide range of conditions, including cancer, autoimmune conditions, heart disease and how to keep brass from oxidizing depression.
Thanks to its high antioxidant content, blueberries have been shown to have a significant anti-inflammatory effect in the body. A test-tube study even found that the blueberreis found in blueberries helped reduce the activity of several markers of inflammation.
Celery, broccoli, pineapple, salmon and chia seeds are just a few other anti-inflammatory foods that should be included in a disease-fighting diet. With 3. When you eat fiber, it travels through the gastrointestinal tract undigested, adding bulk to the stool to keep you regular. In fact, an analysis in the World Journal of Gastroenterology looked at the results of five studies and found that increasing your intake how to convert flac to mp3 with foobar dietary fiber could help increase stool frequency in those shat constipation.
Pair your blueberries with plenty of water, physical activity and other what is the accrual basis of accounting foods like fruits, vegetables, legumes, nuts and healhh to keep your digestive system working efficiently.
Your heart is responsible for pumping blood through the body to provide your tissues with the oxygen bludberries nutrients needed to thrive and survive. Unfortunately, coronary heart disease is one of the leading causes of death, halth for an estimated Studies show that eating blueberries could help reduce oof of the risk factors for heart disease. A study, for example, found that eating blueberries daily for eight weeks resulted in lower blood pressure and arterial stiffness in 48 women.
Of course, the health benefits of blueberries on heart disease are limited unless combined with bluebefries balanced diet, a healthy lifestyle and regular exercise. The blueberries nutrition profile is especially high in fiber, vitamin Kmanganese and vitamin C. One cup of raw blueberries contains approximately: In addition to the nutrients listed above, blueberries also contain some niacin, vitamin A, folate, pantothenic acid, zinc, iron, magnesium and phosphorus.
Not only that, but blueberries also contain other beneficial compounds, including resveratrolanthocyanin, phytonutrients and pterostilbene. There how to make chicken san choy bow tons of berry varieties bluebegries there. Blueberries, blackberries and raspberries are three of the most common berries, and it can be easy to get them confused.
Raspberries and blackberries share the most similarities in appearance as they belong to the same family of plants. Both have many single cells that protrude to create a bumpy appearance, but the blackberry is generally larger with cells that tend to bulge more than raspberries.
Raspberries can also range in color from a dark red to a deep purple color comparable to blackberries. There are, however, many differences that set these three types of berries apart. Raspberries and blackberries usually have a tart flavor while blueberries are much sweeter. Nutritionally speaking, blackberries are the lowest in calories per gram and contain the most vitamin K.
Raspberries are highest in vitamin C and contain nearly 2. Meanwhile, blueberries have been shown to have a higher antioxidant capacity than blackberries. Because of these minute differences in nutrition, the health benefits of blackberries may differ from the benefits of raspberries or whzt.
However, they can all be healthy dietary additions and help promote better health. Include all three in your diet, and take advantage of the what act score is needed for most colleges health benefits provided by each.
Wild blueberries grow across Southern Canada and bennefits the East Coast of the United States in low-spreading bushes, known as lowbush blueberries.
There are also other varieties grown and cultivated all around the world, from Europe to Asia to Australia and beyond. Blueberry harvest season typically falls in May through mid-August, although this can vary based on your location and the type of blueberries near you. When picking blueberries, they should be ripe enough that they are blue and require just a light touch to pick. Be sure to wash them thoroughly before savoring the sweet flavor.
You can also find blueberrie regular and wild blueberries in the frozen fruit section blueberrries many stores as well. Opt for healgh when possible as conventional blueberries are often laden with harmful pesticides. Growing blueberries is also an option, and blueberry bushes grow best when adding peat moss to the soil. You can add blueberries to just about any recipe to kick up the sweetness. Try them in pancakes or baked goods to ramp up the antioxidant hte of your dish. Alternatively, try sprinkling them over oatmeal or yogurt, or enjoy them as is for a guilt-free way to satisfy your sweet tooth.
Related: 9 Health Benefits of Juniper Berries. To take full advantage of the many health benefits of blueberries, just whip out a bowl and enjoy bpueberries no other ingredients required.
Give a few of these blueberries recipes a try to get started:. Healtu health benefits of blueberries were no secret to Native Americans. For centuries, this fruit, blueberry vacciniumwas revered for its potent medicinal properties and even used in cooking to bring an added dose of flavor to dishes.
However, English settlers arriving to the United States wbat not believe that blueberries could be domesticated. Fifteen years later, botanist Frederick Coville began conducting experiments on beefits, seeking to determine the best wild plants for breeding, and teamed up with White to help crossbreed and create yhe of the delicious blueberry varieties we now know and love.
The first commercial crop of northern highbush blueberries, aka vaccinium corymbosum, was sold by bluebeeries pair in the yearjust over years ago. Fhe addition to lowbush and highbush varieties, you may come across rabbiteye varieties as well. Today, blueberries have soared in popularity. Byblueberries were found in nearly 4, products, including foods, cosmetics and pet products.
Blueberries are generally considered safe for most people and can be consumed with minimal risk of side rhe. However, some people may be allergic to blueberries. If you experience any food allergy symptoms such as itching, swelling or difficulty breathing after eating blueberries, discontinue use and talk to your blueberries immediately. Those who are on a blood thinning medication, such as Warfarin, may also want to keep intake in moderation as blueberries are high in vitamin K, which can interact with these medications.
Additionally, be sure to opt for organic blueberries when possible to prevent exposure to pesticides. You should also go for fresh blueberries rather than dried, as dried blueberries contain a concentrated amount of vitamins and minerals and are also higher how to custom lego clone troopers calories and sugar.
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Feb 20, · Blueberries are a popular, delicious fruit. They’re a good source of vitamin K1, vitamin C, manganese, and several other beneficial plant compounds like Calories: Aug 18, · Research shows that among commonly consumed fruits and vegetables, blueberries rank as one of the highest in antioxidant activity. The antioxidants in blueberries have been shown to Estimated Reading Time: 6 mins. Sep 05, · Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits. Blueberries can help heart health, bone strength Estimated Reading Time: 6 mins.
One of my favorite things about spring and summer is that berries are officially in season! And while I love all berries, I specifically love taking advantage of the many health benefits of blueberries.
Rich in nutrients and health-promoting antioxidants, blueberries are deliciously sweet and offer so much nutritional power that I encourage my patients to consume them on a regular basis.
You can eat a handful as a healthy snack or incorporate them in your breakfasts or desserts. Blueberries are native to North America, and their peak season is summer. But thanks to modern production, you can find them anytime. First, blueberries are rich in antioxidants and phytochemicals health-promoting chemicals found only in plants.
Numerous studies, including both animal-based studies and human-based clinical trials, have shown that anthocyanins possess antioxidant and anti-microbial activities. As a result, foods high in anthocyanins are known to support visual and neurological health and even protect against several chronic diseases by neutralizing free radicals.
Blueberries contain a significant amount of vitamin K, vitamin C, and manganese. Specifically, one cup of blueberries contains almost 4 g of fiber, And while those amounts may not sound like much, they actually make up a good chunk of your recommended daily amounts RDA!
You can get 36 percent of your RDA of vitamin K by eating a single cup of blueberries. Accordingly, many studies have shown that vitamin K not only helps to increase bone mineral density in people with osteoporosis, but it also helps to reduce their fracture rates.
Vitamin K also benefits postmenopausal women by providing significant improvements in their bone mineral density. Additionally your body requires manganese for proper brain development and cellular health. And one cup of blueberries provides 25 percent of your RDA of this important mineral! Manganese is known to fight the free radicals that cause cancer, autoimmune disorders , neurodegenerative diseases, and many other modern diseases. Thanks to their antioxidant content, one of the great benefits of blueberries is their ability to help reverse signs of aging.
According to a study, consuming blueberries has been shown to prevent collagen loss. Plus, the more collagen you have, the more youthful your skin appears. Additionally, as confirmed in a review, pterostilbene, the primary antioxidant found in blueberries, has beneficial effects as anti-aging compounds.
Specifically, pterostilbene has been found to inhibit oxidative damage, inflammation, telomere attrition, and age-related cell deterioration. But to fully understand it, we have to get a little technical and science-heavy for a minute.
Now, alpha-synuclein is known to help regulate the release of the neurotransmitter dopamine. And this leads us to the scientific breakthrough that happened in To gain a better understanding of how alpha-synuclein works, researchers injected it into fruit flies and found that those flies experienced many negative effects, including shorter lifespans.
Interestingly, the researchers then compared the effects of consuming blueberries with a control diet. They found that the flies who ate blueberries experienced a percent longer lifespan than those who followed the control diet. Specifically, researchers found that anthocyanins and proanthocyanidins provided greater neuroprotective effects than other polyphenols.
While cranberries are commonly known to help treat urinary tract infections UTIs , you may be surprised to learn that one of the health benefits of blueberries is that they also support urinary tract health. Once again, the anthocyanins in blueberries are to thank for this benefit. Specifically, anthocyanins contain anti-bacterial properties that are shown to act against UTIs. In an in vitro study published in , scientists tested the anti-bacterial activity of the anthocyanins in blueberries against multiple bacterial strains from patients with UTIs.
Amazingly, they discovered that the blueberry extracts inhibited all of the UTI strains! Would you believe that anthocyanin has also been shown to enhance memory?
According to animal studies, some of the benefits of blueberries are their ability to support memory and even boost focus. Even more interesting? Research has shown that consuming foods rich in anthocyanin boosts focus and attention in children.
According to a study, children ages 7 to 9 drank either a control beverage with no anthocyanin , a beverage containing a moderate amount of anthocyanin, or a beverage containing a fairly large amount of anthocyanin. The children were then asked to complete certain memory- and focus-related tasks. The researchers found that memory, attention, and focus were all significantly better in the children who consumed a beverage containing anthocyanin than those who drank the control beverage.
While the study lasted 12 weeks, the improvement was seen in just three weeks. The researchers noted that the flavonoids were responsible for these incredible benefits of blueberries by activating certain proteins in the hippocampus, which controls learning ability and memory. One of the great benefits of blueberries is their ability so support skin health.
Largely due to their phenolic and anthocyanin properties, blueberries have been found to actually support the wound healing process. According to a study, the anthocyanins and phenols in wild blueberries actually boosted endothelial cell migration, which is an important factor in wound healing.
But oxidative stress has been shown to decrease as a faster rate by consuming blueberries! Additionally, a study found that the flavonoids found in blueberries can help to moderate anxiety and even provide anti-depressant effects. This is achieved by flavonoids binding to benzodiazepine sites on GABA receptors. This site uses Akismet to reduce spam. Learn how your comment data is processed.
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