This article is reviewed by an expert
Blueberries are among the healthiest of foods and they truly deserve their reputation as a superfood. These tiny berries are refreshingly sweet and tangy, with a delectable flavour that will leave you wanting more. The blueberry fruit is not native to India and is only cultivated in some of the northern states, so it can be a bit pricey and exotic for most of us. Nevertheless, these berries are well worth the price because they are packed with antioxidants and vitamins. In fact, blueberry fruit benefits are widely recognized from numerous scientific studies.
Health Benefits Of Blueberries
- Brain Health
Primary Benefits: Some of the most notable blueberry fruit benefits are linked to their flavonoids, which are known to boost brain function. According to research in The American Journal of Clinical Nutrition, high intake of such flavonoids can lower the risk of Alzheimer’s by as much as 40 percent [1].
- Mood Boosting
Secondary Benefits: There is some evidence showing that children and young adults who consume blueberry juice regularly have a reduced risk of depression. One study even suggests that blueberry consumption may actually relieve symptoms of PTSD [2].
- Bone Health
Primary Benefits: The blueberry fruit is a healthy addition to anyone’s diet, but it’s particularly good for women who are at risk of osteoporosis after menopause. That’s because the fruit is rich in manganese, an essential mineral for healthy bones. Research also shows that blueberry consumption lowers the risk of osteopenia or low bone density [3].
- Skin Health
Secondary Benefits: Like most berries, blueberries are a good source of vitamin C, with a single cup giving you 24 percent of your required daily intake [4]. This nutrient isn’t just good for your immunity, it is also needed for collagen production that protects your skin and limits the effects of aging.
- Weight Loss
Secondary Benefits: Low in calories and high in nutrition, blueberries are a great way to satiate your taste buds and fill up with fibre. This reduces the risk of overeating and food cravings. Additionally, some studies suggest that high intake of anthocyanins like those in blueberries is linked to lower body fat content [5].
- Blood Pressure
Primary Benefits: Blood pressure is a public health threat in India, increasing the risk of heart attacks, stroke, kidney disease and other complications. Blueberries are the perfect antidote as research shows that consuming just 50 grams of blueberries a day can lower blood pressure by about 6% within 8 weeks [6].
- Heart Health
Primary Benefits: In addition to lowering blood pressure, blueberry antioxidants also reduce oxidation of LDL or bad cholesterol, which is a common precursor to heart disease. A single 50 gram serving of blueberries a day can bring about a 28% reduction in LDL oxidation within 8 weeks [6].
- Diabetes Prevention
Primary Benefits: When it comes to diabetes prevention, blueberry fruit benefits are linked to the presence of anthocyanins. These organic compounds have been proven to improve insulin sensitivity and glucose metabolism, lowering the risk of diabetes [7].
- Protection Against Urinary Tract Infections
Secondary Benefits: Blueberries contain the same anti-adhesive substances as cranberries, which are known to help fight urinary tract infections. This means that blueberries could be just as helpful in protecting against bacterial infections that can affect the bladder [8].
- Supports Muscle Growth
Secondary Benefits: Muscle soreness and fatigue can impair and limit exercise performance, stopping you from achieving the gains you desire. Blueberry supplementation is shown to hasten muscle recovery by reducing inflammation and oxidative stress in muscle tissue, allowing for higher-intensity exercise [9].
- Cancer Risk Reduction
Secondary Benefits: Antioxidants in blueberries may help in cancer prevention by reducing inflammation in the body and inhibiting the growth of some cancerous cells. According to the American Institute for Cancer Research (AICR) blueberries are likely to be effective in preventing colorectal cancer and may also lower the risk of other cancers such as oral, lung and stomach cancers [10].
- Gut Health
Primary Benefits: Researchers have found that the consumption of berries like blueberries can support the growth of beneficial bacteria in the gut that produce mucin, which protects the gastrointestinal tract walls. This improves the gut microbiome, metabolism and gastrointestinal function [11].
Conclusion
To enjoy all of these blueberry fruit benefits, you can try adding a handful of blueberries to your daily diet. You can eat them fresh, frozen, dried or in powder form. You can also add them to smoothies, salads, yogurt, oatmeal or baked foods.
References:
- https://academic.oup.com/ajcn/article/112/2/343/5823790?login=false
- https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.29.1_supplement.835.1
- https://journals.lww.com/co-clinicalnutrition/Abstract/2016/11000/Berries,_their_micronutrients_and_bone_health.9.aspx
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102702/nutrients
- https://academic.oup.com/advances/article/11/2/224/5536953?login=false
- https://linkinghub.elsevier.com/retrieve/pii/S0022-3166(22)07201-7
- https://www.mdpi.com/2072-6643/13/5/1458
- https://academic.oup.com/jambio/article-abstract/121/3/693/6717279?redirectedFrom=fulltext&login=false
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583121/
- https://www.aicr.org/cancer-prevention/food-facts/blueberries/
- https://www.sciencedirect.com/science/article/pii/S2161831322002538
