4. 2. ‘Blueberries are rich in anthocyanins, a type of polyphenol that has been shown to support heart health.’. 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. At myUpchar, researchers and journalists work with doctors to bring you information on all things health. 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. You may be able to find more information about this and similar content at piano.io, Everything you need to know about oat milk, NetDoctor, part of the Hearst UK wellbeing network. Both of these factors are associated with high cancer risks. 2. Blueberries are a low-calorie, low-carb fruit. Although the precise mechanisms remain unknown, the flavonoids in the blueberries have been shown to activate signalling proteins via a specific pathway in the hippocampus – the part of the brain that controls learning and memory. At the same time, blueberries are very low in calories. Blueberries have one of the highest antioxidant levels of all fruits and vegetables. Eating a cup of blueberries a day reduces risk factors for cardiovascular disease -- according to a … Despite their antioxidant load and benefits for the brain and the heart, overeating blueberries may work against you. They are also high in fibber. 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. For more information, read our article on Benefits and side effects of blueberries. If you are prone to acne or have blemishes on your skin, … Vitamin A boosts your immunity, while C acts as a powerful antioxidant, Haas says. They are rich in phytonutrients and antioxidants. By the afternoon, the smoothie drinkers’ brainpower was 15 to 20 per cent higher than the control group. You can't get the same benefit from a pill or supplement. This so-called 'superfood' stands up to the science. So, eating enough blueberries every day may also help you prevent heart disease. They are packed with dietary fiber and nutrients and can help you feel full for longer. 1. 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. This group of polyphenols includes anthocyanins, which are compounds that give blueberries their beautiful blue color. 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. 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. Add a scoop of Organifi Red Juice to any of these recipes for more health benefits. Forget an apple a day. Here are some Benefits of Eating Blueberries. Let us look at the 7 benefits of eating blueberries. “Blueberries contain a particular type of antioxidant called anthocyanin [it’s essentially the element that gives certain fruits their blue-purple colour]. The health benefits of this are twofold: First, consuming raspberries and blueberries can help regulate blood pressure levels. They are packed with antioxidants like flavonoids, vitamin C, vitamin A, vitamin K,vitamin B-6 & magnesium. We earn a commission for products purchased through some links in this article. Freezing the blueberries improves the availability of the antioxidants, according to South Dakota State University. Aids weight loss: Blueberries are the perfect snack if you’re on a weight loss diet. ‘One serving of 80g blueberries contains around 1.5g.’. 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. … ‘Polyphenols are potent antioxidants which help to counterbalance free radicals in the body,’ Hope says. At the same time, blueberries are very low in calories. A small dose of zinc may also help you ward off or shorten a cold. Health articles on News18 are written by myUpchar.com, India’s first and biggest resource for verified medical information. Health Benefits Of Eating Blueberries. Health Benefits of Eating Blueberries | Our Everyday Life. What are the health benefits of blueberries? 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. Blueberries are also a very good source of vitamin C, E, manganese and fiber. 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. The health benefits of blueberries are primarily due to their antioxidant content. 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. Blueberries are rich in vitamin C. Blueberries are a vast source of Vitamin C, also known as ascorbic acid. This group of polyphenols includes Anthocyanins, which are compounds that give … But this is just one benefit of consuming blueberries every day. Blueberry juice from concentrate is juiced from blueberries, then filtered through a processor that extracts water. ‘Research suggests that just one-third of a cup per day can help to reduce disease risk.’. As one of the most nutrient-dense berry varieties in the world, the health benefits of blueberries are many and varied. 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. Improved Cognitive Function . The phytochemicals present in blueberries has great role to play in reducing the risk of diseases. 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. 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’. Participants were asked to drink a smoothie containing 200g blueberries in the morning before sitting attention tests. 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. Blueberries are extremely rich in phytochemicals, naturally occurring plant comp… 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. Eating blueberries every day can therefore help you naturally slow the effects of ageing. 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. 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. It’s also responsible for the fruit’s dark blue color. 1. 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. Research indicates blueberries may improve heart health because of their influence on cholesterol levels and endothelial function. Store-bought blueberry juice labeled not from concentrate is not much better. 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. 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. Blueberries are really versatile, so it’s easy to obtain the health benefits. 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. Blueberries begin from a flowering scrub that later develops into purple fruit. This can not only help you deal with those cravings but also assist you in shedding the kilos. Domestic blueberries are ranked the 17 th in 2020 among the most chemical-laden food by the Environmental Working Group. 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. 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. Lower blood pressure Health Details: Eating blueberries not only protects your body from the inside, it can also offer protection for the outside. One of the main causes of skin damage is sun exposure, specifically the sun's UV-B rays. Eating blueberries may, therefore, help you keep urinary tract and bladder infections at bay. 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. Can Cause Digestion Problems. Blueberries might lessen the effects of bone loss. Prevents and heals acne. I eat them nearly every morning and think they make a great addition to my morning shake made with my green superfoods powder. Blueberries are sweet and quite popular, apart from being labelled a superfood. While more research is needed, early studies suggest that blueberries may help you recover quicker after a tough workout. Fresh, dried, paste or juice, consuming blueberries in any form every day has plenty of benefits. My whole family loves blueberries. Blueberries are not only nutritious but delicious too! 5. 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. research from the Lund University Faculty of Engineering in Sweden, The Peninsula College of Medicine and Dentistry. Blueberries are highly nutritious that makes them one of the superfoods. 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. 1. ‘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. This is important, since oxidised LDL cholesterol can lead to heart disease. Being high in antioxidants, blueberries can help to prevent some of the free radicals from damaging your DNA. They are good sources of vitamin C, vitamin K, vitamin B6, manganese and potassium. But it’s not all about the taste. Blueberries impart many health benefits. 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. They are packed with dietary fiber and nutrients and can help you feel full for longer. Aids weight loss: Blueberries are the perfect snack if you’re on a weight loss diet. Anthocyanin, an antioxidant that possesses powerful health benefits. 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 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. And no side effects, apart from possible clothing stains! ‘You can also try combining them with chia seeds to make a blueberry jam.’. Many of the benefits of blueberries are due to the various plant compounds found in the berry, including polyphenols. These are, however, small measuring 16mm in diameter and have an end that contains a flared crown. Consuming blueberries is positively linked to memory, cognitive abilities and studies show that it can also slow down age-related cognitive decline. And why not? Here are the health benefits of eating blueberries every day: 1. This infection preventing property is particularly applicable in the case of urinary tract infections, which women are especially susceptible to. Blueberries have few calories and lots of nutrient. This is because of the fiber content in the fruit. 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. A small study published in the Journal of the International Society of Sports Nutrition found that drinking a blueberry smoothie both pre- and post-workout accelerates the recovery period. Blueberries are an excellent source of antioxidants that are very powerful in preventing disease and improving all bodily. Second, they can be used as a natural remedy for impotency because relaxation of blood vessels paves the way for enhanced blood circulation. 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. ‘You can try adding blueberries to porridge, salads, smoothies, blending them up with yoghurt and freezing them for a healthier snack,’ she says. But this is just one benefit of consuming blueberries every day. How eating blueberries every day benefits your health. 11 Amazing Health Benefits of Blueberries. This is predominantly because of the essence of Anthocyanin, a shade in charge of the blue shade of the blueberries. Blueberries are a good source of vitamin C, vitamin K and manganese. Loaded with antioxidants and vitamins, one benefit of blueberry is that it can nourish the skin and give it a healthy glow. The blueberry is native to North America and folk medicine has long touted its extended life expectancy and other health benefits of blueberries. A handful of blueberries is a nutritious snack, and their deep color adds interest to a bowl of fruit or cereal. 3. Here are a few more you can get by adding more blueberries to your daily diet. 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. 6. They are extremely tasty and also low in calories. For these reasons, blueberries are known as one of the most nutrient dense berries in the world. Here are the 4 possible side effects of eating too many blueberries. In the same way the antioxidants in blueberries protect your cells and DNA, they also help to prevent LDL (bad) cholesterol in the body from becoming oxidised. 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. ‘Recommendations are 30g of fibre per day,’ says Hope. The study included 40 participants and observed the effects of drinking 200 grams of blueberry juice over a month’s time. 1. All of these benefits are known to improve heart health. 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. They are somewhat similar to cranberries and huckleberries. Eating too many blueberries can have uncomfortable digestive side effects. The main antioxidants in blueberries are flavonoids, a type of polyphenol. Blueberries have also been found to block certain digestive enzymes after a carb-heavy meal, helping to reduce spikes in blood sugar. You can either include a few in your diet or apply a crushed-blueberries-and-yogurt mask on your face for an instant glow. 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. Gurpreet Kaur. 6 Reasons You Should Eat Blueberries Every Day, ISL 2020-21 Live Score, Odisha FC vs Bengaluru FC: Cleiton, Chhetri Give Bengaluru 2-1 Win after Taylor Equaliser, Athiya Shetty Flaunts Her Glowing Skin with 'SPF On', Rumoured Boyfriend KL Rahul Reacts to Pic, This Is How Regional-Language Content Exploded on OTT Platforms in 2020, Russian Airline Aeroflot Allocates Special Seating for Passengers Travelling Without Mask, Olympian Manoj Kumar Seeks PM Narendra Modi's Urgent Intervention to Save Boxing Federation of India, Virat Kohli Car Collection: From Lamborghini Gallardo, Land Rover to a Range of Audi Cars, Kylie Jenner Tops 'Forbes' Highest-Paid Celebrities List by Earning USD 590 mn. Blueberries also contain small amounts of vitamin E, vitamin B6 and copper. 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. Gastrointestinal problems: Traditionally, dried blueberries were used to cure diarrhea and food poisoning. They are often labelled a superfood, and they certainly have several benefits. Health Benefits of Blueberries vs. Blackberries vs. Raspberries. ‘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. 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. Drinking one litre of blueberry juice a day for four weeks reduced oxidative DNA damage caused by free radicals by 20 per cent in participants, a study published in the journal Carcinogenesis found. Where insulin resistance increases the risk of metabolic syndrome and type 2 diabetes, effective insulin sensitivity lowers the risk. 10. These are just a few of the reasons to consider adding the healthful blue orbs to your diet. One of the main benefits of blueberries can be attributed to their rich antioxidant content. Blueberries may protect you against heart disease Eating blueberries every day improves heart health. So it means they are good for your health as well. Compared to other foods, blueberries have the … 2. The wealth of vitamin-C is a major factor for this too. Blueberry Juice Concentrate Vs Fresh Juice. 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. Read on for 11 evidence-backed benefits of blueberries: Blueberries have an impressive nutritional profile. One of the main benefits of blueberries can be attributed to their rich antioxidant content. Acne and breakouts are a few of the more common skin problems a lot of women face. A handful of blueberries is a nutritious snack, and their deep color adds interest to a bowl of fruit or cereal. 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. Blueberry Dose: Based on the studies noted at the end of this article, aim for 1 cup every day or every other day. These rays cause premature aging and wrinkling by damaging the skin's structure and destroying the skin's collagen. Some experts now suggest that eating blueberries may quite literally keep the doctor away. Here are a few more you can get by adding more blueberries to your daily diet. 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. 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 … 1. Benefits of eating blueberries everyday for health & skin. Consuming sufficient amounts of blueberries may, therefore, help you keep cancers at bay. Helps prevent infections: Blueberries, like cranberries, are known to boost the immune system so much so that the body is empowered to fight infections. 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. One cup of blueberries contains 14 carbs, 2 grams of fiber and about 84 calories. 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. 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. Conventional or Organic Blueberries? Antioxidant blueberry smoothie. Because blueberries pack in vitamin A and vitamin C, eating them could keep the doctor away this cold and flu season. Some experts now say that the consumption of blueberries may keep the doctor away. Blueberries. W hile more research is needed, preliminary research indicates that blueberries may also help manage blood pressure. There are tons of berry varieties out there. 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