Blueberries are sweet and delicious, and unbeknownst to many are one of the most important “superfoods” to add to your diet because of their incredible health benefits. Here are the top 10 health benefits of the wildly popular fruit, and “ALRIGHT superfood,” BLUEBERRIES:
- Blueberries are low in calories, but high in vitamins
Blueberries are composed primarily of water (85%), and as such they do not contain a lot of calories. An entire cup of blueberries typically has less than 100 calories. Despite being almost calorically negligible, these blueberries are full of important nutrients. They contain copious amounts of vitamin C, which we need for a healthy immune system, are also high in vitamin K, and in manganese, which is important for bone development and for converting proteins, carbohydrates, and fats into energy for our body.
- Blueberries are full of Antioxidants
Blueberries are loaded with antioxidants, which protect us from free radicals, the unstable molecules that can damage cellular structures and contribute to the development of debilitating diseases like cancer. Blueberries are considered the king of the antioxidants, and contain the most antioxidants out of all of the commonly consumed fruits and vegetables.
- Blueberries reduce DNA damage
DNA damage is an inevitable part of everyday life. Oxidative DNA damage occurs daily in every single cell of the body, and is one of the main contributors to aging and to the development of diseases like cancer. Fortunately, blueberries can help neutralize some of the free radicals that cause damage to our DNA. One study showed that regular blueberry consumption could reduce oxidative DNA damage by 20%.
- Blueberries may lower blood pressure and balance blood sugar
High blood pressure is a major risk factor for the development of some of the world’s most potent killers, like heart attacks and strokes. Blueberries seem to have significant health benefits for individuals who are suffering from high blood pressure. Blueberries have also been shown to have a favorable impact on blood sugar regulation.
- Blueberries may help prevent heart disease
As mentioned previously, blueberry consumption has been linked to lower blood pressure and oxidized LDL (bad cholesterol), which could help to prevent heart disease and lower the risk of strokes. In a 2013 study of 93,000 nurses, it found that consuming the main antioxidant found in blueberries contributed to a 32% lower risk of heart attacks.
- Blueberries can improve brain function
The antioxidants that are found in blueberries seem to have benefits for the brain, and can help improve overall function and delay age-related brain decline. The antioxidants in blueberries have been shown to directly interact with aging neurons and improve their signal sending abilities. Researchers at the University of Cincinnati Academic Health Center found a connection between blueberries and memory. In the study conducted with elderly adults with memory decline, drinking wild blueberry juice for 12 weeks boosted memory function. Other studies show that regular blueberry consumption was linked to improvement in a number of markers of brain function.
- Blueberries help fight urinary tract infections
Urinary tract infections are a common problem amongst women. Blueberries contain anti-adhesives, which can prevent bacteria from E. coli from binding to the wall of the bladder, which may reduce the risk of developing a urinary tract infection.
- Blueberries may reduce muscle damage
Strenuous exercise almost always leads to muscle soreness and fatigue. This is caused primarily by the inflammation and oxidative stress that occurs in the muscle tissue. Blueberry consumption may reduce the damage that occurs at the molecular level, which may minimize soreness and maximize muscle regeneration.
- Blueberries help with eye health
Because of the high level of antioxidants blueberries contain, they can also help prevent age related ocular problems such as cataract, macular degeneration, myopia, hypermetropia, and eye dryness and infections. Blueberries also contain anthocyanin, which has been shown to protect the retina from damage.
- Blueberries are loaded with fiber, which is good for digestive health
Blueberries offer a fiber-rich, low-calorie/low-carbohydrate snack. The fiber in blueberries make you feel full quicker and help you stay full longer than low fiber processed foods. Fiber also provides the benefit of aiding absorption of nutrients from the intestines, which is helpful to people with diabetes.
With all of the amazing benefits associated with the “ALRIGHT superfood,” blueberries, adding them to your diet today will put you on the path to healthy living!