12 Incredible Health Benefits Of Blueberries

There’s nothing like eating a delicious, juicy bowl of blueberries on a hot summer day. These seasonal treats not only taste great, but are also packed with a variety of health-promoting nutrients.

In addition to being super delicious, blueberries are an excellent way to include fruits in your diet, since they are very versatile and you can add them to any dish, breakfast, snack, dessert, smoothies, cakes, pancakes, muffins, and jam.

Today we share with you twelve health benefits of blueberries.

Health benefits of blueberries

Blueberries can be a great addition to your diet. These small fruits are full of nutrients, very beneficial for your health. Blueberries are incredible allies to combat and prevent many conditions and pain.

Thanks to their antioxidant power, their high water and fiber content and their nutrient density, blueberries are a kind of superfood that are worth adding to your daily life, find out why in this article.

1. They protect cardiovascular health

According to a new study published in the American Journal of Clinical Nutrition , eating a cup of blueberries (150 grams) a day reduces risk factors for cardiovascular disease by up to 15%.

This was done according to new research led by the University of East Anglia, in collaboration with colleagues from Harvard and across the UK.

2. They fight diabetes

Research from Louisiana State University has found that blueberries can help the body process glucose more efficiently, that is, they help improve your insulin sensitivity.

By doing so, this helps you keep your blood sugar levels under control, which can help prevent diabetes.

And you may wonder, what is the reason why blueberries can be so good for fighting diabetes? Researchers think it’s due to the high content of phytochemicals, particularly anthocyanins (these are what give blueberries their characteristic color).

3. They regulate cholesterol

Anthocyanin, an antioxidant chemical responsible for the bluish-purple color of blueberries and other fruits, reduces the oxidation of LDL, better known as bad cholesterol. Fiber, found in other fruits and vegetables, can also help lower LDL cholesterol.

There are different types of anythocyanins, and they all tend to give food a red, purple, or black color, along with a host of other health benefits.

For example, one of these benefits is protection against the development of cancer. In fact, research has shown that anthocyanins increase HDL (high-density lipoprotein) levels.

4. They lower blood pressure

A new study published in the Journal of Gerontology has found that eating 200 grams of blueberries every day for a month can improve blood vessel function and reduce systolic blood pressure in healthy people.

Furthermore, they found that the effects were seen two hours after blueberry consumption and were sustained for a month even after a fast.

On the other hand, over the course of the month, blood pressure dropped by 5 mmHg. This is similar to what is commonly seen in studies using blood pressure-lowering medications.

5. They fight urinary infections

A study published in Molecular Nutrition & food research , found that cranberries promote urinary tract health and provide protection against infections, with an important compound that helps fight bacteria and prevents them from sticking to the lining of the urinary tract.

6. They eliminate viruses and infections from the digestive tract

A study published in Science Direct , has found that blueberries have powerful antibacterial and antimicrobial properties that can help ward off infection and disease.

Also, they are very good for digestion, helping to prevent constipation and maintaining regularity for a healthy digestive tract due to their fiber content.

Dietary fiber is also commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system.

7. They promote eye health

Blueberries support healthy eye function through their antioxidant, anti-inflammatory, and collagen-stabilizing properties.

Therefore, eating blueberries regularly can improve vision and strengthen the blood vessels at the back of the eyes.

On the other hand, blueberries also contain anthocyanins, which help reduce both high blood pressure and inflammation and also prevent blockages in the arteries that feed oxygen to the retina.

8. They strengthen cognitive function and memory

A study published in the Journal of Agricultural and food chemistry found that blueberries help improve cognitive function and memory.

According to this study conducted in older adults, the potential benefit of blueberry supplementation on neurocognitive function in older adults at increased risk of dementia, improved their ability to memorize and learn new things within a few weeks of frequent blueberry consumption. .

9. They fight anemia

Iron absorption depends on dietary factors and iron stores; some foods such as polyphenols and tannins inhibit iron absorption, while antioxidants such as vitamin C enhance iron absorption.

In this sense, blueberries contain significant amounts of antioxidants and polyphenols that can help improve iron absorption and prevent or combat anemia.

10. They help to lose weight

High in fiber and water, and low in fat, from a macronutrient-calorie perspective, blueberries make an exceptional snack.

Blueberries are very low in calories, and very high in micronutrients, that is, vitamins and minerals.

This makes it an ideal low-calorie superfood for those who are looking to lose weight, since its fiber content will keep you full for a long time with few calories.

11. They improve hair and skin

Blueberries are rich in antioxidants, fiber, and nutrients. Together, these can support your skin’s ability to fight inflammation related to acne, psoriasis, eczema, and premature aging.

On the other hand, blueberries are one of the richest fruits in vitamin C, which is essential for healthy hair, as it feeds the tiny hair follicles on the scalp. Without adequate vitamin C, hair can be more easily damaged.

12. They improve male sexual potency

Blueberries are a wonderful source of powerful anti-inflammatory antioxidants including quercetin and resveratrol.

Studies show that quercetin can help maintain healthy sperm parameters, including motility and quality, and resveratrol has been found to improve sperm count and motility.

Properties of blueberries

As you can see, blueberries are packed with great benefits for your health. This is in large part because they are packed with vitamins, minerals, and other micronutrients needed to keep you healthy. Below we name some of these.

vitamins

Blueberries have a long list of vitamins, these are some of the vitamins present in this fruit. Vitamin K1, also known as phylloquinone. Vitamin K1 is involved in blood clotting and bone health.

Vitamin C which is an antioxidant important for healthy skin and immune function.

Other vitamins that blueberries have are: Vitamin A, D, E, K, B, Thiamin, Riboflavin, Niacin, Folate, Pantothenic Acid, Choline, and Betaine.

minerals

In addition to this long list of vitamins, there is also a long list of minerals that you will see below: Manganese, which is essential for the normal metabolism of amino acids, proteins, lipids, and carbohydrates.

On the other hand, there is Calcium, which is necessary for the bones. There is also Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, and Fluoride.

calories

As we have said before, blueberries are extremely low in calories, despite how rich they are in micronutrients.

Here are the calories and macronutrients found in each cup of blueberries (148 grams): Calories: 84, of which 76 grams are carbohydrates, 4 grams are fat, and 15 grams are protein.

How to consume blueberries?

Blueberries are an extremely versatile food, which means that you can consume them in many ways.

For example, you can consume it in smoothies, you can add it to your preparations such as pancakes and waffles, you can also eat them alone, and even in the form of jam.

Anyway, there are many ways to include blueberries in your diet, you just have to use your imagination a little. For this, we share some ways to consume this delicious and beneficial fruit:

blueberry smoothie

Try this delicious blueberry smoothie recipe, ideal for summer and hot weather.

Ingredients

• Blueberries (1 cup)
• banana 1
• Vegetable milk (250 ml)
• Flaxseeds (1 tablespoon)
• sweetener to taste
• Ice (½ cup)

Preparation

• Add all the ingredients in a blender and beat until you get a creamy and liquid consistency at the same time.
• Serve cold and beat every once in a while so it doesn’t separate.

Blueberry and fruit bowl

This recipe is delicious, easy to prepare, ideal for breakfast or for a healthy snack.

Ingredients

• Blueberries (1 cup)
• banana 1
• Kiwi 1
• Oat flakes 30 grams
• Chia seeds 10 grams
• Vegetable milk 1 glass
• Grated coconut 10 grams
• sweetener to taste

Preparation

• Place the oats in a Bowl together with the non-dairy milk and the chia seeds, let it rest for 20 or 30 minutes.
• While the oats rest in the refrigerator, cut the banana and kiwi into pieces .
• Once the 30 minutes are up, add sweetener to taste and stir well. Then add the fruit, and as a topping the grated coconut.

blueberry salad

Add freshness to your day with this delicious blueberry salad.

Ingredients

• Dried cranberries (3 tablespoons)
• Lettuce (1 plant)
• Mango ½ cubed
• Hazelnuts 1 tablespoon
• Vinegar 1 tablespoon
• Olive oil 1 tablespoon
• Salt to taste

Preparation

• In a large bowl, add the base of the salad, which is the lettuce. Then, add the mango and blueberries along with the hazelnuts.
• On the other hand, mix the vinegar, olive oil and salt and add the mixture on top of the salad. Add all the ingredients and enjoy.