Benefits of Blueberries
Some people have gones as far as calling it the World’s Healthiest Food; although that distinction is hard to give out to any one food. However, the “super-food” as it is commonly called is a flowering shrub which produces blue to purple colored berries; they are very sweet and also nutritious. Blueberries have been considered by many people as their favorite fruit, the reason is because they are very tasty and extremely good for your health.
There are striking benefits you will experience when blueberries are added to your daily meals; some of such health benefits can be found below.
Blueberries and Antioxidants
Blueberries help in protecting your body from damage by unstable molecules and free radicals that may damage your cellular structures. The damage of cellular structures could lead to diseases such as cancer and quick aging.
Blueberries are considered to contain the highest antioxidant capacity among common fruits and vegetables consumed. They contain antioxidants that belong to the family of polyphenols which is called flavonoids.
Low in Calories, High in Nutrients
Blueberries are rich in nutrients yet low in calories, they are part of the most nutrient dense berries. The blueberry contains 85% water; a cup of blueberry contains just 84 calories and 15 grams of carbohydrate. Other nutrients that you can find in blueberries include:
Blueberries Reduce DNA Damage
Part of our everyday life is the oxidative DNA damage, which is said to occur about tens of thousands of times daily in every cell of the body. The DNA damage is part of the factors that cause us to grow older, and it aids the development of diseases such as cancer.
The antioxidants in blueberries help in neutralizing some of the free radicals which damage the DNA. The results from several studies reveal that blueberries can indeed protect your body against DNA damage, which leads to cancer and aging.
Blueberries Lowers Blood Pressure
Blueberries are believed to provide remarkable health benefits for people with high blood pressure, which is a major risk factor for some of the leading killer diseases. Based on a study which was carried out on obese individuals at high risk of having a heart attack, it was discovered that there was a 4-6 percent reduction in the blood pressure after taking 1.7 ounces of blueberries daily for a period of 8 weeks.
This is a major health benefit because high blood pressure is one of the major drivers of stroke and heart attacks.
Protection of Cholesterol
It could be a problem when our circulating LDL lipoproteins are oxidized; the LDL is the bad cholesterol in the body. One of the crucial steps in the development of heart disease is the oxidation of LDL.
The results from various studies reveal that 50 grams serving of blueberries is able to lower LDL oxidation by 27% among obese participants within a period of 8 weeks. Further studies also show that eating 75 grams of blueberry with a meal remarkably lowers the oxidation of LDL lipoproteins.
Blueberries Help You to Maintain Brain Function
The brain aging process can be accelerated by oxidative stress, which will have several negative impacts on the brain function. Based on a 6 year study of 16,010 elderly participants, it was discovered that strawberries and blueberries were associated with delays in cognitive aging by about 2.5 years.
Apart from the benefits explained, there are other health benefits that you can derive from eating blueberries:
One of the most striking features of blueberries is their taste, despite their health benefits; they are very sweet and colorful.
You can enjoy them fresh or frozen; results from new studies conducted reveal that freezing blueberries does not damage the delicate anthocyanin antioxidant
The amazing features of blueberries will motivate you to include them as part of your meals!