A favorite summer delicacy is fresh blueberries. They are succulent and nourishing, with a sweet flavor. Blueberries that are luscious and plump are also nutritious. They contain a lot of vitamins, fiber, antioxidants, and minerals.

Did you know that the contemporary blueberry was developed in the 20th century?

Finding these residents of North America in the wild was the only enjoyable option before to the turn of the 20th century. Then, and we're pleased they did, scientists began to discover the secrets of growing blueberries.

Freshly picked blueberries can be consumed by itself as a fruit snack, or they can be used in a variety of recipes. With modern technology, blueberries are also available frozen.

Blueberries have been demonstrated to offer protection against heart disease and cancer, as well as the ability to support bone density, mental well-being, and normal blood pressure.

Many of the health advantages of blueberries are due to a kind of flavonoid called anthocyanin. Plant chemicals called flavonoids frequently have a strong antioxidant impact.

The distinctive blue hue of blueberries is due to anthocyanin. It also contributes to the many benefits that blueberries offer. A lower risk of numerous lifestyle-related health issues has long been linked to eating a range of fruits and vegetables.

Low Calories, High Nutritional Content

Small blueberries have a flared crown at the end and measure between 0.2 and 0.6 inches (5 and 16 millimeters) in diameter. They are good sources of manganese, vitamin K, vitamin C, and both.

The recommended daily intake of the following vitamins and minerals is found in one cup of blueberries:

• Vitamin C: 24%.
• Vitamin K: 36%.
• Manganese: 25%.
• Dietary fiber: 14%.
• Small amounts of various other nutrients

Additionally, they contain roughly 85% water and only 84 calories and 15 grams of carbs per cup. This makes them a good provider of numerous crucial elements calorie for calorie.

Healthy Bones

Iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K are all present in blueberries.

These are all elements of bone. The development and maintenance of bone structure and strength are aided by adequate dietary intake of certain minerals and vitamins.

The strength and suppleness of bones and joints are crucially maintained by iron and zinc.

A increased risk of bone fracture has been associated with low vitamin K intake. However, consuming enough vitamin K enhances calcium absorption and could lower calcium loss.

Reduce DNA Damage

DNA oxidative damage is a common occurrence that cannot be prevented. Every cell in your body is said to experience it tens of thousands of times every day. We age as a result of DNA damage, in part. Additionally, it has a significant impact on the emergence of illnesses like cancer.

Due to their high antioxidant content, blueberries can combat some of the free radicals that might harm your DNA. 34 ounces (1 liter) of blended blueberry and apple juice were consumed daily by 168 participants in one research. Free radicals caused 20% less oxidative DNA damage after four weeks.

These results concur with those of smaller trials using fresh or powdered blueberries.

Preventing Cancer

Strong antioxidants including vitamin C, vitamin A, and the different phytonutrients in blueberries may help shield cells from oxidative stress brought on by disease-related free radicals.

Antioxidants may help prevent or lessen the progression of esophagus, lung, oral, pharynx, endometrial, pancreatic, prostate, and colon cancers, according to research. They may also reduce inflammation in the body. Additionally, folate—which is included in blueberries—helps to create and repair DNA.

As a result of DNA alterations, this can stop the growth of cancerous cells.

Skin Health & Anti-Aging 

The skin's support structure is collagen.

In order to prevent skin damage from the sun, pollution, and smoke, it depends on vitamin C, an important nutrient. Additionally, vitamin C may strengthen collagen's capacity to reduce wrinkles and improve the general texture of the skin. Twenty four percent of the recommended daily amount of vitamin C is found in one cup of blueberries.

Lowers Blood Pressure

People with high blood pressure, a substantial risk factor for heart disease, seem to benefit greatly from blueberries.

An eight-week study found that eating 2 ounces (50 grams) of blueberries daily resulted in a 4-6% drop in blood pressure among obese participants who had a high risk of heart disease.

Similar benefits have been seen in other trials, particularly in postmenopausal women. A 2019 research of individuals with metabolic syndrome discovered that regular blueberry consumption has a beneficial effect. Despite no improvement in insulin resistance, participants experienced reductions in other areas.

Eating blueberries helps reduce blood pressure in people who have metabolic syndrome because it helps the body produce more nitric oxide, which relaxes your blood vessels.

 

Manages Diabetes

Both the juice and the extract of blueberries have these anti-diabetes properties.

When compared to other fruits, blueberries are lower in sugar and higher in fiber, so they don't raise your blood sugar levels.

When it comes to blood sugar control, the bioactive substances in blueberries seem to exceed any detrimental effects of the sugar. Anthocyanins in blueberries may improve insulin sensitivity and glucose metabolism, according to research.

The good effect, according to scientists, may help patients with specific medical disorders regulate their blood sugar. However, more human research on the impact of blueberries on insulin resistance, which can result in diabetes, were found to be necessary in a 2016 review of studies conducted in both animals and people.

In a later 2020 study of males with Type 2 diabetes, it was discovered that daily consumption of blueberries decreased some markers of cardiometabolic health, including triglycerides.

Protects Against Heart Disease

It's crucial to remember that blood pressure and oxidized LDL cholesterol are risk factors, not actual diseases, even though eating blueberries may lower both. Knowing whether blueberries help avoid hard endpoints like heart attacks, which are the top cause of mortality in the world, would be considerably more enlightening.

The heart health benefits of blueberries include their high fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content. Additionally heart-healthy, blueberries don't contain cholesterol. The presence of fiber contributes to lowering blood cholesterol levels and lowering the risk of heart disease.

Homocysteine doesn't accumulate because of vitamin B6 and folate. A high homocysteine level in the body can harm blood vessels and cause heart issues.

Anthocyanin consumption on a regular basis can lower the risk of heart attack by 32% in young and middle-aged women in the United Kingdom (U.K.), according to research from the Harvard School of Public Health and the University of East Anglia. Meanwhile, according to a research of 93,600 nurses, those who consumed the most anthocyanins, the primary antioxidant in blueberries, had a 32% lower risk of heart attacks than those who consumed the least.

Improves Memory & Cognition

Consumption of blueberries has been linked, according to population-based research, to slower cognitive aging in older women.

Studies have also revealed that blueberries can enhance a person's short-term memory and motor coordination in addition to lowering the risk of cognitive deterioration. Nine older persons with modest cognitive impairment regularly drank blueberry juice in one of these investigations. They saw improvements in a number of brain function measures after 12 weeks.

Blueberries and strawberries were connected to delays in mental aging by up to 2.5 years, according to a six-year study in over 16,000 older people.

Aids Healthy Digestion

Due to its fiber content, blueberries aid in preventing constipation and maintaining regularity for a healthy digestive system.

Due to its role as a "bulking agent" in the digestive system, dietary fiber is also frequently acknowledged as a crucial component in weight loss and weight management. Foods high in fiber boost satiety, or the sensation of being full, and curb hunger.

A person's overall calorie intake can be decreased by feeling satisfied for longer.

There’s no downside to eating blueberries every day because they’re so healthy.

Fresh, frozen, freeze-dried, and used in jams, jellies, and syrups are all options for blueberries. Make sure to look for added sugars on the label of dry and frozen blueberries. Choose all-fruit spreads without additional sweeteners, liquids, or fillers when choosing jellies or jams.

Blueberries are also a versatile fruit suitable for meals at any time. You can enjoy them in cereal, oatmeal, smoothies or salads.

• Use blueberries as fresh toppings on oatmeal, waffles, pancakes, yogurt, or cereal for an extra burst of flavor and nutrition in your breakfast.
• Whip up a quick and easy smoothie using frozen berries, low-fat milk, and yogurt.
• Mix fresh or dried blueberries into a spinach salad with walnuts and feta cheese.
• Fold blueberries into muffins and sweet breads.
• Blend them in a food processor with a little water, as part of a fresh syrup to top desserts or breakfast foods.

 

Blueberries are easy and great to incorporate into an anti-inflammatory diet. The are incredibly healthy and nutritious. They boost your heart health, brain function and numerous other aspects of your body.

What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen.

 

 

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