The Health Benefits of Blueberries
Blueberries are rich in antioxidants, vitamin C, and manganese. They also contain a good amount of fiber and can contribute to your daily intake of fruit. They can also help to prevent heart disease. A 2-ounce serving of freeze-dried blueberries lowered LDL oxidation by 28% over eight weeks in one study.
They are rich in antioxidants
Blueberries have one of the highest levels of antioxidants among commonly consumed fruits and vegetables. These antioxidants are found in the naturally occurring plant compounds called anthocyanins, which give them their rich blue, indigo and red color. These phytochemicals are thought to protect the body against heart disease, aging and dementia. They also support healthy blood vessels and fight inflammation. They can be eaten plain, added to salads, or used to make jam and chutney.
These berries are low in calories and high in fiber, vitamin C, vitamin K and manganese. They also contain many important phyto-components, such as flavonoids, anthocyanins and phenolic acids. They have a powerful oxidation-reducing effect, helping to prevent cellular damage caused by free radicals, according to a 2021 review in Nutrients. They also help to reduce chronic inflammation, which is the root cause of most diseases. These anti-inflammatory effects are linked to better brain function, cognitive ability and memory.
They are a good source of vitamin C
Blueberries are high in vitamin C, which helps to neutralize oxidative DNA damage that is unavoidable and an important reason people get sick. They also provide a source of vitamin K, which is involved in blood clotting. People who take blood-thinning medications should talk to their doctor before increasing the amount of blueberries they eat, as the fruit’s vitamin K content may interfere with the effects of their medication.
In addition to vitamin C, the phytochemicals in blueberries promote a healthy digestive system and boost immunity. These compounds are thought to work by improving gut bacteria and inhibiting the oxidation of cholesterol, which can lead to high blood pressure, says Davar.
Blueberries are low in calories and a good source of fiber. They are also high in antioxidants, which help to neutralize disease-causing free radicals and reduce the risk of cancer. They are believed to help ward off or slow the progression of mouth, lung, esophageal, pancreatic and endometrial cancers.
They are a good source of vitamin K
Blueberries are rich in vitamin K, and they provide 24 percent of the recommended daily intake for this nutrient. They are also an excellent source of vitamin C, which is essential for the health of your blood vessels and immune system. The anthocyanins in these berries help protect the heart and maintain bone strength. They are also high in dietary fiber, which helps to keep your digestive tract healthy and promotes regular bowel movements.
One cup of blueberries contains about 3 grams of dietary fiber, which can significantly decrease your risk of diabetes. The phenolic compounds in these berries have anti-inflammatory properties and may help lower your blood pressure and cholesterol levels.
The anthocyanins in blueberries are known to reduce inflammation and oxidative stress. They can also increase nitric oxide in the blood, which helps lower blood pressure. In addition, they can help prevent artery stiffening in people with metabolic syndrome, according to a 2019 study published in the Journal of Nutrition.
They are a good source of fiber
Blueberries are a great source of fiber, with 1 cup of the little blue powerhouses providing about 4 grams of dietary fiber. This can help prevent constipation and add bulk to your diet. This fruit is also low on the glycemic index, meaning it does not spike blood sugar levels and promote weight gain.
The flavonoids and phytochemicals in blueberries can protect against cancer by decreasing free radical damage to the DNA. In addition, they can reduce inflammation and promote cellular health. The antioxidants in these berries can also improve muscle function and fight against neurodegenerative diseases.
The vitamin C in blueberries is essential for a healthy immune system. It can help the body control infections and strengthen muscles, especially post-workout. Blueberries also contain elements that fight bacteria, including E coli, one of the most common causes of urinary tract infections. Try blending them into smoothies, or use them in cocktails to replace the nutrient-void simple syrup.
