Blueberries and blueberry juice are high in dietary fiber, vitamin C, folate, potassium, and phytonutrients that reduce oxidative damage to cells. The NIH notes that this may decrease the risk of developing cancer and heart disease.
Adding blueberries to your diet can help guard against macular degeneration because they improve blood and oxygen flow in the eyes. Eating them regularly can also boost immunity.
Antioxidants
Blueberries are packed with antioxidants, which are beneficial plant compounds that reduce oxidative stress. When oxidative stress occurs, free radicals are produced in the body and can damage DNA and cells. These harmful molecules can be caused by internal bodily processes or by environmental factors like air pollution and tobacco smoke. Antioxidants fight free radicals and help prevent diseases such as cancer, heart disease, diabetes, and aging.
The antioxidants in blueberries help promote gut health and keep the immune system functioning properly. This, in turn, helps the rest of the body stay healthy.
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The berries also contain vitamin C, which helps in healing wounds and controlling infections. The nutrient is also needed to make collagen, a protein that helps form and strengthen the connective tissue in the body. Blueberries are also a good source of manganese, which is involved in various metabolic reactions in the body such as protein synthesis and bone formation.
These berries score high on the Aggregate Nutrient Density Index (ANDI), which ranks foods based on their nutrients per calorie. They are considered one of the top five fruits and vegetables for nutrient density, along with salmon, oats, dark leafy greens, and nuts and seeds.
Vitamin C
Blueberries contain vitamin C, which promotes wound healing and helps the body fight infections. It also aids the absorption of iron, a mineral that promotes healthy bones and accelerates the body’s healing time.
Blueberries also contain polyphenols, which are compounds that can help fight certain diseases. One particular polyphenol, anthocyanin, is a flavonoid that is thought to prevent inflammation and protect against heart disease. The polyphenol content in blueberries makes them a great addition to any diet, particularly for those suffering from inflammatory conditions like rheumatoid arthritis.
Studies show that eating a diet rich in blueberries can help lower blood pressure levels. A small 2019 study showed that eating 200 grams of blueberries per day reduced a person’s blood pressure by 5 mmHg.
However, be careful not to eat too many blueberries as they may interfere with the absorption of some medications. Additionally, blueberries may trigger oral allergy syndrome (OAS) in people who are sensitive to salicylates, a common ingredient found in many fruits and vegetables. OAS can cause itching, swelling, and tingling around the mouth and throat. OAS can be easily prevented by visiting your doctor or allergist before consuming any fruits and vegetables.
Folate
Including blueberries in your diet helps to give the body plenty of folate. This is an essential nutrient for pregnant women and can help to reduce the chances of birth defects in newborns. Folate can also help to reduce the risk of heart disease by lowering cholesterol levels and improving blood circulation throughout the body.
The anthocyanins in blueberries help to improve insulin sensitivity, which may decrease the likelihood of developing diabetes. They also have a low glycemic index and can help to control blood sugar.
Folate in blueberries can also help reduce the risk of cancer. In a test-tube study, researchers found that blueberry extract was able to inhibit the growth of breast cancer cells. This could help to protect against various types of cancers, such as esophageal, mouth, pharynx, endometrial, and pancreatic cancers.
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The Vitamin C in blueberries can also benefit the skin and may help to minimize fine lines and wrinkles and increase moisture. It can also help to heal wounds and promote the production of collagen in the body. This is a crucial protein for healthy skin and connective tissue.
Iron
The iron in blueberries (along with a variety of other antioxidants) is key to fighting off the effects of oxidative stress. These stressors, produced during normal metabolism or in response to environmental pollutants and cigarette smoke, can cause damage to cells that may lead to heart disease, cancer, diabetes, and more. Antioxidants help reduce this damage by neutralizing free radicals.
One cup of fresh or frozen blueberries contains 9 milligrams of iron, which is a good amount for an adult. In addition, they offer a generous supply of vitamin C and folate, which are essential for blood health. Folate helps form red blood cells that carry oxygen throughout the body and release carbon dioxide. The vitamins C and E in blueberries support cardiovascular health by lowering cholesterol levels. They also help prevent the buildup of homocysteine, which can clog arteries.
Blueberries are high in flavonoids, which are a type of phytochemical, and anthocyanins. In addition, blueberries are low in sugar and contain fiber. This combination makes them a healthy snack that can help lower your risk of diabetes and obesity. However, if you take blood thinners, talk to your doctor before increasing your blueberry intake. The vitamin K in the berries can interfere with blood-clotting medications.
Magnesium
Blueberries are an excellent source of magnesium. They are rich in this mineral, which plays an important role in maintaining healthy nerves and muscles. It also helps in the production of insulin and in balancing calcium levels in the body. Magnesium deficiency has been linked to heart disease, osteoporosis, and diabetes.
Eating more blueberries can help you meet your daily requirement of magnesium. However, it is important to eat a well-balanced diet to get all of the nutrients you need. Try adding blueberries to smoothies, yogurt, or oatmeal. You can also eat them on their own as a snack or add them to salads.
A study found that a diet rich in anthocyanins can improve brain health. This is because these compounds reduce inflammation and oxidative stress. They also promote memory function, activate the brain’s glucose disposal process, and delay neurodegeneration.
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Blueberries contain the antioxidant quercetin, which can help prevent Alzheimer’s disease. This is because it inhibits the enzyme that breaks down GABA, an inhibitory neurotransmitter. It has also been shown to improve motor coordination and short-term memory. The Vitamin C in blueberries can also help prevent infections and promote wound healing. It also supports a healthy immune system by helping to fight free radicals that can damage cells.
Zinc
Blueberries contain a variety of vitamins and minerals that help the body function properly. Zinc is an important mineral that helps the immune system work properly and prevents infections. It also helps the body fight stress by reducing oxidative damage to cells and proteins. Zinc is found in many foods including nuts, legumes, poultry, fish, and whole grains.
A diet high in zinc can decrease the risk of heart disease by lowering cholesterol and blood pressure. It can also help the body ward off depression symptoms by improving mood, according to several studies. The folic acid, vitamin B6, vitamin C, and phytonutrients in blueberries can help prevent the buildup of a compound called homocysteine in the blood. High levels of homocysteine can cause damage to blood vessels and lead to heart problems.
Blueberries are rich in vitamin K, which promotes bone strength and reduces the risk of fractures. They also contain magnesium and calcium which help strengthen bones, according to the National Institutes of Health (NIH). Moreover, vitamin K helps the body form osteocalcin, a protein that allows calcium to bond with bones and speed up healing. Vitamin K is found in many foods, including eggs, milk, soybeans, and leafy green vegetables.
Potassium
The potassium in blueberries helps maintain healthy blood pressure and normal electrolyte levels. It also helps the body regulate fluids and maintain muscle. This mineral is important for your heart, kidneys, brain, and muscles. It also supports the immune system and prevents high blood sugar.
Anti-inflammatory properties in the berries help keep the brain healthy, and protect against Alzheimer’s disease, according to research published in the journal “Nutrients” in 2022. A diet rich in anthocyanins may lower the risk of type 2 diabetes, according to a study published in the American Journal of Clinical Nutrition in 2012.
The flavonoids and phytochemicals in blueberries have an anti-inflammatory effect on the body, which can help ward off chronic diseases like cancer and heart disease, says Anya Miller, MPH, RDN, a dietitian with the Mayo Clinic News Network. Getting plenty of antioxidants from a wide variety of foods can help reduce oxidative stress, which is often caused by inflammation in the body, she adds.
Add fresh or frozen blueberries to yogurt, oatmeal, pancakes, smoothies, chia pudding, muffins, and other sweet recipes. You can also enjoy them in savory dishes like wild rice and quinoa, black bean tacos, jams, and chutneys made with onions and herbs. However, avoid them if you are taking blood thinners, as they can have an impact on blood clotting.
