Blueberries can be eaten fresh, frozen, or in recipes.
Studies have shown that omega-3s can protect against heart disease and cancer, as well as help maintain bone strength, mental health, and healthful blood pressure.
Fast facts on blueberries
- Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits.
- Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health.
- One cup of blueberries provides 24 percent of a person’s recommended daily allowance of vitamin C.
- Use blueberries to top waffles, pancakes, yogurt, oatmeal, or cereal, blend them in a smoothie or syrup, or fold them into muffins and sweet breads.
- People who use blood-thinners, such as warfarin, should speak to their doctor before increasing their intake of blueberries, as the high vitamin K content can affect blood clotting.
Types of Blueberries
There are four main types of blueberries:
Highbush
Vaccinium corymbosum, more commonly known as a blueberry, is a very common plant that can be found. This plant grows to a bushy height of around six feet and thrives in USDA zones four through seven. This is the most common type of blueberry
Lowbush
The plant known as Vaccinium angustifolium is a small bush that does well in many different climates. It is especially tolerant of cold weather, thriving in hardiness zones three through seven.
Hybrid half-high
The half-high blueberry is a type of blueberry that is a mix of lowbush and highbush blueberries. It grows to be the size of a shrub or bush.
Rabbiteye
The rabbiteye variety thrives in the southeastern United States. They love long, hot summers and are susceptible to the cold.
Blueberries: Nutritional Facts
Half a cup (approx. 80grams) serving of blueberries contains:
- Calories: 42
- Protein: 1 gram
- Sugar: 7 grams
- Fat: Less than 1 gram
- Carbohydrates: 11 grams
- Fiber: 2 grams
Although blueberries have a high glycemic index, there are many other factors that contribute to the health benefits of blueberries.
Blueberries contain dietary fiber. Apart from this, the blueberry fruit is also an excellent source of various vitamins and minerals, namely:
Vitamin C
Vitamin C, also known as ascorbic acid, is essential for wound healing, controlling infections, and producing collagen.
Vitamin A
Vitamin A is necessary for the growth of all bodily tissues and organs, including the heart, lungs, kidneys, skin, and hair. It also contributes to the production of sebum, which helps keep the skin and hair moisturized.
Vitamin K
Vitamin K helps the body create various proteins needed for blood clotting and bone growth. One of these proteins is called prothrombin. Prothrombin is a protein that directly benefits the blood clotting process in the body and requires vitamin K to produce. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue.
Manganese
Manganese is important for various processes in the human body, including those involving amino acids, cholesterol, carbohydrates, and glucose. It also aids in bone formation and blood clotting. Blueberries are beneficial to the body because they provide both manganese and vitamin K at the same time.
Antioxidants
The antioxidants present in blueberries have a range of positive impacts on health, including reducing the effects of ageing, improving vision, and strengthening heart muscles. Age-related macular degeneration (AMD) is a leading cause of permanent vision loss in adults aged 60 and over, and antioxidants from blueberries may help to improve the eyesight and skin of the elderly.
Other nutrients in blueberries include iron, phosphorus, and small amounts of calcium and zinc.
Benefits
There are many health benefits to eating blueberries, such as:
They are a good source of fiber, vitamins, and antioxidants. Blueberries can help improve your cardiovascular health, memory, and regulation of blood sugar levels. Blueberries are a healthy and delicious fruit that can be used in many different dishes.
A flavonoid called anthocyanin gives blueberries many of their health benefits. Flavonoids are plant compounds that often have a powerful antioxidant effect.
Eating a wide variety of fruits and vegetables has long been linked with a lower risk of many lifestyle-related health problems.
Many studies have suggested that consuming more plant-based foods, like blueberries, can help reduce the risk of obesity, diabetes, heart disease, and premature death. Plant-based foods may also promote healthier hair and skin, more energy, and a lower weight overall.
There is still more research needed to conclusively link blueberries to health benefits, but there is a strong connection between the fruit and living a healthy lifestyle.
Eating Blueberries reduces the risks of heart disease
A cup of blueberries a day can reduce your risk of developing heart disease by 15%, according to a study. Blueberries lower LDL cholesterol levels, which is the bad form of cholesterol that can build up in your arteries and potentially cause a serious heart condition called coronary artery disease.
The antioxidants in blueberries help reduce bad cholesterol levels and improve blood flow in the arteries. Blueberries have more than 25 different kinds of antioxidants, making them one of the healthiest berries.
Vitamin B6 and folate prevent the accumulation of homocysteine. Excessive homocysteine can damage blood vessels and lead to heart problems.
Regular consumption of anthocyanins can reduce the risk of heart attack by 32 percent in young and middle-aged women, according to a study from the Harvard School of Public Health and the University of East Anglia, in the United Kingdom (U.K.).
According to the study, women who ate at least three servings of blueberries or strawberries per week had the best results.
Blueberries strengthen metabolism
The essential nutrients in blueberries make them beneficial for maintaining a healthy metabolism. Manganese and potassium help to keep various chemical reactions in the body running smoothly.
If you have low potassium levels, you might make less insulin than an average healthy individual, which could lead to high blood sugar levels and an increased risk of type 2 diabetes. However, blueberries, which are rich in potassium and other nutrients, may help you prevent diabetes. Manganese also helps your body utilize various vitamins like thiamine and improve liver function.
Blueberries are effective in treating non-alcoholic fatty liver disease due to their anti-inflammatory and anti-apoptotic properties. These properties help to improve the body’s metabolism.
Maintaining healthy bones
The minerals and vitamins found in blueberries (iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K) all contribute to building and maintaining strong bones.
Iron and zinc play an important role in keeping bones and joints strong and healthy.
A lack of vitamin K has been associated with an increased chance of bone fractures, but taking in enough vitamin K can improve calcium absorption and reduce calcium loss.
Skin health
Collagen is a key component in keeping skin looking healthy and young. It relies on vitamin C to help keep skin from being damaged by factors such as sun exposure, pollution, and smoke. In addition, vitamin C may improve the ability of collagen to smooth wrinkles and improve overall skin texture.
This means that eating just one cup of blueberries will provide you with almost a quarter of the recommended amount of vitamin C for the day.
Lowering blood pressure
A low sodium level is necessary to have a healthy blood pressure. Blueberries have no sodium.
Dietary minerals such as potassium, calcium, and magnesium have been shown in some studies to be associated with lower blood pressure. It is thought that adequate dietary intake of these minerals helps reduce blood pressure.
However, not all studies agree on this point. For example, a study in 2015 found that consuming blueberries daily for 6 weeks had no affect on blood pressure levels for people with metabolic syndrome.
Managing diabetes
Studies have found that people with type 1 diabetes who consume high-fiber diets have low blood sugar levels, and people with type 2 diabetes who consume the same may have improved blood sugar, lipid, and insulin levels. A cup of blueberries contains 3.6 grams of fiber.
A 2013 study published in the BMJ found that certain fruits may reduce the risk of type 2 diabetes in adults.
And each extra daily serving was associated with a 2 percent reduction in risk. The study found that consuming three servings of blueberries, grapes, raisins, apples, or pears per week reduces the risk of developing type 2 diabetes by 7 percent. Each additional serving per day was associated with a 2 percent reduction in risk.
It may help fight Cancer
If not dealt with, free radicals can cause severe damage to your DNA and result in cancerous conditions.
According to the American Institute for Cancer Research, blueberries contain anti-cancer elements and regular consumption can help fight cancer cells. The study also found that vitamin C in blueberries may reduce the risk of colon and lung cancer in smokers, as well as the risk of mouth and stomach cancers.
Improve memory and brain function
A new study published in July 2021 shows that Flavonoid-rich foods like blueberries decrease the risk of cognitive problems by 20%. This study is available in the online issue of Neurology, the medical journal of the American Academy of Neurology.
The most potent antioxidants in blueberry fruit are flavones and anthocyanins. The anthocyanins in blueberries also protect and strengthen connections between neurons, improving communication and brain function.
Help fight depression
The blueberry can act as a mood booster, taking away the Monday blues.
Studies show that blueberries can help improve the functioning of neural pathways and neuroplasticity. Blueberries can also help improve depression.
The next time you’re feeling down, try eating some raw blueberries. They may help improve your mood.
Protecting against heart disease
Blueberries can help to preserve cardiovascular health.
Blueberries are good for your heart because they contain fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrients. These nutrients help to reduce cholesterol and the risk of heart disease.
Protect from urinary tract infections
Bacteria is often spread through humid conditions in the urinary tract. Studies have found that blueberries help to kill the bacteria on the lining of the urinary tract.
The fruit of the blueberry has compounds that inhibit the growth of bacteria and prevent it from adhering to the walls of the bladder. This is especially effective against bacteria such as E. coli, which is a major cause of urinary tract infections (UTIs).
