In a study in 2017, it was seen that extracts of blueberries can successfully reduce the tumor size in mice, which in turn inhibited the proliferation of ovarian cancer. Amongst the several mechanisms associated with it, its effect on the improved glucose control seems to do the trick. Another 2016 study, stated that the anthocyanin fraction present in blueberries also increased the death of cancerous cells by 2-7 times. This is done by increasing the usage of cholesterol for the synthesis of bile acids in the body. These people had very high blood pressure and consumed blueberries for over 8 weeks (32). It not only reduces its glucolipocity but also increases this cell proliferation, thereby improving insulin secretion. Blueberries help with systems, like immunity, that are bolstered by vitamin C, thanks to their high levels — 24% of our RDA in one cup. Polyphenols, anthocyanins, and flavonoids in blueberries have the highest antioxidant capacity in comparison to any other fruits and vegetables. Blueberry growing goes back to the beginning of the 20th century in the United States and Canada (1). Blueberry juice reduces the progression of the disease and thus lowers the level of liver enzymes that have increased due to fibrosis. The same can be said for vitamin C, which the berries have in abundance, that is used to brighten skin and protect it from — among other things — sun damage. Blueberries contain iron, phosphorus, calcium, magnesium, zinc and Vitamin K. Each of these is a component of bone. According to a study, drinking wild blueberry juice … Blueberries contain a large amount of fiber – 3.6 grams per cup to be exact. Since blueberry has a high content of this Vitamin, utmost care should be taken before usage. 'Blueberries are rich in vitamin C, potassium and fibre', says nutritionist Angelique Panagos. Be creative with blueberries: try a blueberry quesadilla with wild blueberry … Blueberry tea is widely used in production of beverages, compost and jelly or even wine. They are: Pertaining to the high fiber content of blueberries, excessive consumption may cause stomach discomfort. We earn a commission for products purchased through some links in this article. Other research found that the girls who consumed the most fruits had a greater bone mass and less calcium excretion (37). FoodData Central, 2019. As the berry ripens, anthocyanin content increases to provide a visual cue that distinguishes the ripe berry from the unripe berry. But too much consumption of this fruit may lower your blood sugar to a dangerous level causing hypoglycemia. This research-backed article has been reviewed and fact-checked by a certified nutritionist. Get Rid of Belly Fat. In the pre-diabetic stage, insulin resistance is a characteristic of glucose intolerance which includes impaired fasting glucose, and impaired glucose tolerance (20). Therefore, it is very important to control the production of ROS. Blueberries are a healthy, low-calorie snack that provide the body with plenty of … Blueberries have shown to increase the antioxidant level in the blood when consumed (5). Such protective effects were especially observed in the case of colon cancer (9). Blueberry, like its relative the cranberry, might help prevent bladder infections by stopping bacteria from attaching to the walls of the bladder. This, in turn, reduces inflammation. Summary: The parameters that are directly and indirectly related to progression to a diseased heart, is lowered by the functional ingredients that are present in blueberries. Summary: Blueberry can definitely be said to be the perfect fruit for cancer pertaining to its high antioxidant content. This way, less cholesterol is stored in the body and reduces the blood cholesterol level too. If eating blueberries results in abdominal pain or discomfort, you may want to consider a digestive disease as the possible culprit. Blueberry is packed with powerful antioxidants. You may be able to find more information about this and similar content at, The 24 Best Booze-free Bevs for a Drier December. All rights reserved. Other research has found flavonoids specifically can help with weight loss. According to test tubes, the plant is a very powerful antioxidant, particularly given its high anthocyanins content. Blueberries lower the blood cholesterol level in more than one way. Potassium, calcium, and magnesium have shown to be associated with low blood pressure. Adequate intake may contribute to building and maintaining bone structure and strength (36). It increases the use of fatty acid as a source of energy, hence, less fat is stored in the body and less cholesterol is formed. It has been mentioned earlier that blueberries are very rich in antioxidants and vitamins. It also improved the structure of the colon and small intestine and reduced intestinal lesions. Blueberries having similar constituents like cranberry also work in an exact manner and prevent the bacteria from attaching (34). In a 2006 study done with Canadian lowbush blueberry, it was found that the intake of this superfruit enhanced the proliferation of pancreatic beta-cells (that are responsible for insulin secretion) (22). The polyphenols that are present in the blueberries can cross the blood-brain barrier and directly scavenge the ROS. Here are the 4 possible side effects of eating too many blueberries. Mar 3, 2018 - Explore Nancy Michaud's board "Blueberries health benefits", followed by 118 people on Pinterest. At this stage, there is a huge generation of free radicals. In 2019, researchers published in The Journal of Gerontology that 200 grams of blueberries daily have the potential to improve blood vessel function and decrease systolic blood pressure (31). Many studies have shown that blueberries are very effective in the management of diabetes, lipid profile and blood pressure. When it comes to health benefits of blueberries, it is worth mentioning the ability of immunity boosting, first and foremost. Save my name, email, and website in this browser for the next time I comment. © 2020 Best for Nutrition. Blueberries can also be eaten frozen, and they can be … Amongst the numerous health benefits of blueberries, this article highlights 15 key advantages that are the stepping stones to improving your overall health and well being. reduce the risk of cardiovascular disease. Generally, the younger the puppy, the weaker and more sensitive the stomach is to foods. The Benefits Reduce DNA Damage Nitric oxide expands the blood vessels and ensures smooth blood flow in the body. Meet the 12 Best Lunches for Fat Loss, What to Expect from the NHS Weight Loss Plan. Blueberries are considered a superfood, and can help maintain healthy bones, reduce blood pressure, manage diabetes, and ward off heart disease. 1. The short answer is yes, puppies can eat blueberries in moderation. Blueberries are a healthy, low-calorie snack that provide the body with plenty of nutrients. Eating blueberries early in the morning can help in managing stomach ulcer. Research has shown that freeze-dried blueberry powder reduces the markers of inflammation and thus reduces the overall state of inflammation. Blueberries contain a very high amount of salicylate which also happens to be an important ingredient of aspirin. Packed with beneficial nutrients, this fruit is indeed a superfood. Top cereal or yogurt with fresh or dried blueberries. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. They are delicious, can easily be incorporated in different recipes or eaten as it is, whole or in juice form. Blueberries are the second most consumed fruit in the United States. Regular blueberry consumption improves the activity of the enzymes that protect the liver against damage. 1. Oxidative stress is one of the primary factors for liver cell damage. As we age, our memory, concentration, and other brain functions decline. The blueberry works efficiently against indigestion, relieving stomach pains, preventing constipation, keeping acidity away from the stomach and taking care of the high levels of flatulence and excessive gas, which is why it will always be an ideal fruit for good stomach digestion. Blueberries refer to perennial flowering plants that produce blue or purple berries, which are also known as blueberries. 'And they're versatile, so can be included in our diets in lots of different ways'. Adequate Vitamin K intake also improves calcium absorption and may reduce calcium loss. For many years, blueberries have been a folk remedy for type 2 diabetes in Canada (21). Summary: Since blueberries have similar constituents like cranberry, it prevents the bacteria from attaching to the urinary bladder lining and prevents UTI. Blueberries contain an antioxidant called Anthocyanin. According to a study, regular consumption of anthocyanins in blueberries can reduce the risk of heart attack by 32 percent in a young and middle-aged woman (28). Thus, blueberries indirectly reduce the risk of heart disease by lowering its risk factors (29). Like this article? Over the years, studies have been reported that anthocyanins in blueberries might play an important role in mitigating obesity by decreasing weight and adipose tissue build up. In addition to the above-mentioned antioxidants, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin and chlorogenic acid which contributes to the antioxidant capacity of blueberries. It will inhibit the deterioration caused. The Nutritional Content of 1 cup of raw blueberry (148 grams): Berries are low in calories and high in moisture and fiber. While some people may prefer to eat fresh blueberries, blueberry juice is also a healthy option. For ages, this bluish-purple beauty has found its name etched in the folk remedies for its bioactive components that render tremendous health benefits. As well as impacting the risk factors, 150g blueberries per day have been found to reduce the risk of cardiovascular disease by 15%. It was further observed that the daily intake of freeze-dried blueberry powder brought down the systolic blood pressure by 5.1% and diastolic blood pressure by 6.3%. Add blueberries to a green salad. Blueberries May Inhibit the Growth of Cancer Cells, Blueberries May Protect From Neurodegenerative Diseases, Blueberry May Protect From Liver Diseases, Blueberries May Help Protect Against Heart Disease, Blueberries May Reduce High Blood Pressure, Blueberries Can Improve Brain Health And Memory, Blueberries May Help Fight Urinary Tract Infection (UTI), Blueberries: Risks, Side Effects, and Drug Interactions, Can Cause Salicylate Sensitivity In Some Individuals, Escherichia coli (causes foodborne illness), Listeria monocytogenes (causes listeriosis that resembles influenza). Research has also shown that drinking blueberry juice reduces reactive oxygen species in the liver and improves the structure and function of the liver (27). Need Lunch? This may further lead to fibrosis of the liver or even liver failure. Aid in Weight Loss. Because of the low activity of antioxidant defense systems, the brain is prone to oxidative stress more than any other organ (13). The Blueberry Diet is a fruit diet that helps you lose belly fat by taking advantage of the health benefits of eating blueberries such as the positive effect its Antioxidants such as anthocyanin have on your body, Vitamin C to keep your immune system strong, and Vitamin E for antiaging. These antioxidant enzymes are superoxide dismutase and catalase (26). It has Vitamin K, calcium, manganese, and zinc improves bone mass and decreases calcium excretion. It can occur in the pre-diabetic stage much longer before it progresses to Type 2 diabetes mellitus (19). Antioxidants present in the diet have a crucial effect on the prophylaxis and progression of the diseases that are associated with oxidative stress. Take a look at the blueberry nutrition profile, and you’ll quickly see why this … In the recent past, insulin resistance has become a public health concern. However, not many studies have been done in this regard. Recent studies have shown that sufficient intake of blueberry reduces high blood pressure and arterial stiffness thereby increasing nitric oxide production (30). There is strong evidence that the antioxidant in this berry protects protein, lipid and nucleic acid against the oxidative damage of the free radical, which plays a major role in cancer, heart diseases, and neurodegenerative diseases (6). Moreover, many neurotransmitters are autoxidized to generate ROS. There are a whole range of recipes that include the super berries, including smoothies, breakfast bowls, salads, pancakes and baked goods (for a 'cheat day'!). The blueberry plant is a perennial flowering shrub, mostly grown in North America. Vitamin B6 and folic acid in blueberry also prevent the buildup of this compound. 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. Footnotes: U.S. Department of Agriculture, Agricultural Research Service. It destroys the harmful bacteria that may cause gut diseases. Those components in blueberry include anthocyanins, polyphenols, and several antioxidants that have been shown to be anti-cancer, anti-obesity, prevent degenerative diseases, antidiabetes, improve brain, prevent heart diseases, protective liver, protective lungs and so on. They are used for cataracts and glaucoma, infections of the urinary tracts, varicose veins, and hemorrhoids. It increases the nitric oxide in the blood vessels which acts as a vasodilator. It has shown to improve general cognitive functions and short term memory. As with all foods, it benefits to mix things up, but there are no issues with eating blueberries daily — just don’t eat too many as, with any fruit, they can cause stomach upset. Carbonated Drinks. The common symptoms are blurred vision, pale skin, headache, sudden nervousness, sweating, loss of consciousness. Studies have found that the anthocyanin from the blueberry is associated with anti-obesity functions. What Happens When I Load up on Probiotics? Blueberries are loaded with nutrients and fiber, but if you have certain medical conditions, they may cause side effects such as gastrointestinal symptoms. This is especially true if you eat too many blueberries. Summary: Blueberries can improve gut health by reducing inflammation, conserving the good bacteria in the gut and reducing the translocation of the bacteria in the gut because of its antioxidant property. This in turn positively affects the Urinary tract and ensures low or no UTI. This is because of the fiber content in the fruit. It is a flavonoid that protects and strengthens the veins, vessels, and cells in the body. As blueberries are a plethora of these minerals, it is associated with reducing blood pressure. SIGN UP TO OUR NEWSLETTER to receive your weekly dose of features. A doctor’s advice is always important in case you are diabetic and have something new. In reality, you shouldn’t consume carbonated drinks … This fruit can also help you in getting rid of the stubborn belly fat naturally. People who take prescription blood thinners like warfarin are told to keep their Vitamin K consumption to a balanced level (46). It can increase the cytokines in the body that reduces oxidative stress. They have also shown to improve short term memory and motor coordination (14). When the body is under a consistent pro-inflammatory state, chronic diseases get an environment to develop and progress. Blueberries are high in anthocyanins and fiber content, which are known … Discover the health benefits of this tiny but powerful fruit. So, What Should I Eat on a Plant-Based Diet? Rats fed a diet meeting these two criteria had lower overall fat mass and liver mass than the control group. Blueberries are a tasty fruit that have recently gained fame for their numerous health benefits. You may get stomach upset, headache, gas, heartburn, reflux, bloating and diarrhea. Research has shown that whole blueberry, as well as blueberry juice, are very effective in keeping your liver healthy. It lowers inflammation, reduces blood glucose and helps decrease hypertension. It was perceived that Ambrosia could regenerate scars, cure diseases, raise people from the dead, and even banish death. Iron and zinc maintain the strengths and elasticity of bones and joints. One cup or 148 grams of blueberries contains 4g fibre, 24% of an RDA of vitamin C, 26% of an RDA of vitamin K, 25% of an RDA of manganese, 5% of an RDA of vitamin B6 and 36% of an RDA of vitamin K. Antioxidant is a big buzzword in beauty so it’s unsurprising blueberries are prized for their derma-credentials. Anthocyanins are pigments that give blueberries their red, blue and purple color. The high vitamin k content in blueberries can affect blood clotting, so they are best avoided those on blood thinners. Intake of blueberries has shown a marked decrease in the occurrence of such diseases. However, as it is a fat-soluble vitamin, excess amounts may cause Vitamin K overdose. This is known as cognitive decline and age plays the most crucial part in it. It regulates blood clotting, improves bone density, reduces cancer risk and provides cardiovascular risk. See more ideas about health benefits, health, health and nutrition. They will not harm a person, but they make upset the stomach if too many are eaten at one time. Blueberries lower the cholesterol level in the liver and aorta. Aid in Weight Loss. In the list of such miraculous gifts, there is no worthier than Blueberries. They also contain folate, which helps with DNA repair. Excessive buildup of a compound known as homocysteine in the body can damage blood vessels and lead to heart problems. Eat 1/2 cup of blueberry every day with cereals or for afternoon snacks. Anthocyanin in blueberries has antioxidant properties and can lower the LDL cholesterol. Another benefit of the antioxidant properties of blueberries is the neutralising effect on free radicals that cause signs of ageing via sun, pollution and smoking. 10 Benefits Of Blueberries – Reasons To Eat Blueberries More. They are not intended as substitute for professional medical advice. This article shall focus on the potential health benefits of consuming blueberries. Therefore, eating blueberries on a regular basis may prevent cell damage cause… In addition, they are recommended for circulatory function disorders, stomach upsets, intestinal disorders, ulcers, as well as fever. Summary: Blueberries can protect the liver with its antioxidant activity and also work on certain liver enzymes thereby lowering the progression of liver fibrosis. The folic acid in blueberries prevents the formation of cancer cells due to mutations in the DNA. The phenolic acids (6.6%), flavonoids (12.9%) and procyanidins ( 2.7%) in blueberry have anti-bacterial and anti-inflammatory activity (16). High dosage of Vitamin K may lead to skin rashes, shortness of breath, increased risk of internal bleeding and bruising, etc (45). Besides this, blueberry suppresses the formation of fatty acids and increases the breakdown of fatty acids. “Insulin resistance is defined as inefficient glucose uptake and utilization in peripheral tissue in response to insulin stimulation”. For more details on the health benefits of blueberries, check out our blueberry nutrition infographic.
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