12 Health Benefits of Blueberries
Blueberries are the second most popular berries in the U.S., after strawberries.
Blue berries belong to Ericaceae family. Other fruits belonging to
this family are bilberries and cranberries. There are three groups of
blueberries, highbush blueberries, lowbush blueberries and rabbiteye
blueberries.
Blue berries are native to North America. The highbush variety is
exclusively grown in North America. Other varieties can be found in
Mediterranean, Europe and Asia. Half of the world’s blueberries are
supplied by the U.S. Michigan, Oregon, New Jersey, Maine and North
Carolina, these are the states where they are cultivated abundantly. The
lowbush variety is mainly grown in the state of Maine.
Blueberry cultivation was common among the Native American tribes,
thanks to them and the European colonist who had brought this berry
cultivation trend to Europe. Currently it is also being cultivated in
South America, in countries like Argentina, Uruguay and Chile. It is
also grown in South America, Australia and New Zealand.
An average U.S. adult consumes about 22 ounces of blueberries every year.
What makes blueberries so popular? Is it because of their great
taste? There are powerful anti-oxidants packed in them that can save you
from cancer and many other diseases. In fact they are counted among one
of those foods that contains the highest amount of anti-oxidants. And
yes of course great taste is an added advantage.
Some recent studies suggest that “blueberry is one of the most
vital fruit for those who want to maintain their health at the highest
level.”
Blueberries are abundant in phytonutrients such as hydroxybenzoic
acid, hydroxycinnamic acid, flavanols, resveratrol, pterostilene and
anthocyanines. These phytonutrients serve the function of both
antioxidants and anti-inflammatory compounds.
Other essential nutrients found in them are vitamin A, vitamin
B-complex, vitamin C, vitamin E, vitamin K, manganese, copper, iron,
zinc, selenium and fiber. A cup of blueberries provide you with 84
calories.
Some of their health benefits are:
Boost Your Immune system
The combined power of vitamin C and anthocyanin provides your body with
the power to fight against bacterial and viral infections, by boosting
your immune system.
Neutralize Free Radicals
The powerful phtytonutrient called anthocyanin is responsible for giving
the blueberries their dark blue color. Anthocyanin is an effective
cancer killer as it can help neutralize the harmful effects of free
radicals. It also protects you against other age related diseases.
Improves Memory
Blueberries are considered among the “best brain foods”. They are
helpful in reducing the incidences of age-related memory loss, protect
the brain from oxidative stress and increase the functionality of the
neurons. They also save you from diseases like Alzheimer’s and dementia.
Consuming at least 2 ½ cups of blueberries on regular basis can improve
brain functions and memory.
Improve Vision
There are some nutrients found in blueberries that have a positive
effect on the vision. The high contents of vitamin A maintain and
enhance our eyesight.
Lower Cholesterol
Blueberries have the natural ability to lower the cholesterol levels.
Blueberries contain some compounds that are more effective than
prescription drugs for lowering bad cholesterol. Good news is that
unlike prescription drugs, blueberries do not have any side effects.
Improve Heart Health
The fiber contents and powerful antioxidants found in blueberries work
as a natural food supplement for the heart and protect it from many
diseases. As mentioned earlier it lowers bad cholesterol which
ultimately results in improved heart health.
Effective for Urinary Tract Infections
Not only blueberries prevent urinary tract infections but also cure
them. A study conducted at Rutgers Blueberry Cranberry Research Center
in Chatsworth, New Jersey, revealed that there are some compounds
present in blueberries which are similar to cranberries. These compounds
are very effective for treating and preventing UTI.
Prevent Cancer
The compounds such as Ellagic acid and pterostilbene found in
blueberries provide them with powers to fight against cancer. A research
published in the Journal of Agriculture and Food Chemistry revealed
that the phenolic compounds present in blueberries can inhibit the
growth of colon cancer cells.
Support Digestion
The high contents of dietary fibers found in blueberries effectively
cure chronic constipation. 1 cup fulfils 14% of your daily fiber
requirement. On the other hand nutrients like fructose, sodium, copper
and vitamins improve the functioning of the digestive system.
Reduce Belly Fat
Good news for people who are trying to get rid of belly fat, researches
conducted at the Michigan University reveal that a regular intake of
blueberries in daily diet may result in belly fat reduction. A regular
consumption for 3 months can bring fruitful results.
Reduce Aging Process
For those who want to stay young for long time, increase your intake of
blueberries. Studies reveal that the anti-inflammatory compounds and
antioxidants present in blueberries, build a protective layer around the
brain that saves it from deterioration and enables it to fight the
signs of aging.
Anti-depressant
Don’t use drug to fix your bad mood and depression. Blue berries contain
some compounds that have the ability to put you in a good mood and cure
depression, without any medications and side effects.
How to choose blueberries?
Always choose organic blueberries that are deeper in color because
deeper the color, the more amount of antioxidants it will contain. They
rank low on the GI, so people with diabetes can also consume them
without any fear. In fact, they are good for regulating blood sugar in
patients with type 2 diabetes.
It is also suggested to consume them raw in order to reap maximum
benefits. You can even freeze blueberries; it won’t do any harm to the
powerful antioxidants present in them.