Do You Know the Health Benefits of Blueberries?
Blueberries are some of the most versatile fruits. They’re easily integrated into daily meals — breakfast dishes in particular. For anyone who is interested in the clean eating concept, blueberries represent the ideal choice. They’re nutritious and have a refreshing and sweet taste. Are you looking to change your lifestyle for the better? Do you want to find out how blueberries can help you be healthier? Then keep on reading.
8 benefits of blueberries
#1 Weight loss
Blueberries are low in calories and highly nutritious at the same time, representing the perfect snack in-between meals. Blueberries are an excellent source of fiber, vitamin C, vitamin K, and manganese. They are also rich in water and have hydrating properties. Their beneficial effects on weight loss have been confirmed in a study published in BMJ. This study found that a half cup of blueberries can impact weight gain and therefore help maintain a healthy weight.
Recommended choice for weight loss purposes: blueberry, coconut, and mango smoothie.
#2 Mental health & memory
How to improve memory? The answer is simple: by eating more blueberries. These small fruits are rich in antioxidants, which enables them to protect the brain against oxidative stress. Thus, they ensure its proper functioning and improve overall memory (more efficient synapses between brain neurons). According to an article published in Pennington Nutrition Series, blueberries can improve both spatial learning and memory.
Recommended choice for memory improvement: fresh blueberry juice.
#3 Antioxidant properties
Given their antioxidant properties, blueberries are beneficial not only when it comes to brain health but also to the rest of the body. The regular consumption ensures protection against the damage done by free radicals, reducing the risk of cancer.
Blueberries also protect against the aging process and the conditions associated with it.
The active antioxidants they contain are polyphenols or, more specifically, flavonoids. The protective, antioxidant properties of blueberries have been confirmed through numerous studies. One such study was published in Comprehensive Reviews in Food Science and Food Safety.
Recommended choice for protective effects: blueberry and chia seed smoothie.
#4 Lowers blood pressure
High blood pressure is a common condition nowadays and one that can be significantly improved with lifestyle changes. Eating blueberries on a daily basis can lower overall blood pressure; moreover, it reduces the risk of heart disease and atherosclerosis. Blueberries also ensure protection against the risk of stroke by ensuring blood vessel health. The beneficial effects of blueberries on blood pressure have been confirmed in a study published in the International Journal of Science and Research.
Recommended choice for a lower blood pressure: fresh blueberries.
Arthritis is an inflammatory condition, which can be severely invalidating. Its symptoms include pain, stiffness, and reduced range of motion in the affected joints. The different types of arthritis can be significantly improved through lifestyle and diet changes. You can consume blueberries on their own or integrate them into recipes, to benefit from their anti-inflammatory properties. According to a study published in the Advances in Food Technology and Nutritional Sciences, blueberries have a positive effect on bone and joint health (polyphenols content).
Recommended choice for arthritis improvement: fresh blueberries or fruit salad.
#6 UTI (urinary tract infections)
Urinary tract infections are quite common in women and can be difficult to treat. Moreover, they have a high recurrence rate and are extremely uncomfortable. Blueberries can be useful in fighting this condition, as well as preventing it in the first place.
They can prevent bacteria, such as E.coli, from adhering to the bladder wall. In this way, they reduce the risk of UTI.
According to a study published on PubMed, both blueberries and cranberries are highly efficient when it comes to UTI prevention.
Recommended choice for UTI prevention: fresh blueberry or cranberry juice.
Diabetes is a chronic condition that can be greatly improved through dietary changes. Whether you already have diabetes or you present a high risk for this condition, blueberries are the perfect fruit to include in your diet. They are low in sugar and rich in anthocyanins (diabetes prevention).
Regular consumption of blueberries keeps blood sugar at a stable level.
Moreover, it improves insulin sensitivity and reduces the risk of diabetic complications. The positive effects of blueberry consumption on diabetes have been confirmed in a study published in the Silpakorn U Science & Tech Journal.
Recommended choice for diabetes treatment & prevention: diabetes-friendly blueberry recipes.
#8 Mental decline
According to a study published in the Journal of Agricultural Food Chemistry, blueberries could prevent mental decline in older adults. We already know that the consumption of blueberries is beneficial for brain health in general. However, blueberries were only recently identified as beneficial for those at risk for neurodegenerative conditions (Alzheimer’s and dementia). The daily consumption can reduce the risk of cognitive impairment.
Recommended choice for mental health: salads (grain, lentil, or leafy green) topped with blueberries.
Blueberries have a wide range of health benefits to offer, whether they are consumed fresh, juiced, or included in different recipes. Allow your imagination to run free and find unique ways to incorporate more blueberries in your diet. Also, consume them fresh as a healthy and tasty snack.