Possible health benefits of Blueberries
Anthocyanins
that are responsible for the blueberry's color, contributes to the numerous
health benefits of consuming the fruit.
Consuming fruits and vegetables
of all kinds has long been associated with a reduced risk of many
lifestyle-related health conditions.
Many
studies have suggested that increasing consumption of plant foods like
blueberries decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a
healthy complexion and hair, increased energy, and overall lower weight.
Although more research is
needed before any of these health links can be said to be conclusive,
blueberries have been associated with the following health benefits:
Anthocyanins that are responsible for the blueberry's color, contributes to the numerous health benefits of consuming the fruit.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies have suggested that increasing consumption of plant foods like blueberries decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
Although more research is needed before any of these health links can be said to be conclusive, blueberries have been associated with the following health benefits:
Blueberries are Low in
Calories, But High in Nutrients
The blueberry is a flowering shrub that produces berries that
are colored blue to purple, also known as blueberries.
It is strongly related to similar shrubs, such as those that
produce cranberries and huckleberries.
Blueberries are small, around 5-16 millimeters (0.2-0.6 inches)
in diameter, and have a flared crown at the end.
They are green in color at first, then change to blue-purple as
they ripen.
These are the two most common types:
This is what typical blueberries look like:
Blueberries are among the most nutrient berries berries. A 1 cup serving (148 grams) of
blueberries contains.
They are also about 85% water, and an entire cup contains only
84 calories, with 15 grams of carbohydrates.
Calorie for calorie, this makes them an excellent source of
several important nutrients.
The
blueberry is a very popular berry. It is low in calories, but high in fiber,
vitamin C and vitamin K.
It is strongly related to similar shrubs, such as those that produce cranberries and huckleberries.
Blueberries are small, around 5-16 millimeters (0.2-0.6 inches) in diameter, and have a flared crown at the end.
They are green in color at first, then change to blue-purple as they ripen.
These are the two most common types:
Blueberries are among the most nutrient berries berries. A 1 cup serving (148 grams) of blueberries contains.
They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.
Calorie for calorie, this makes them an excellent source of several important nutrients.
The blueberry is a very popular berry. It is low in calories, but high in fiber, vitamin C and vitamin K.
Blueberries are the King of Antioxidant Foods
Antioxidants are
important.
They protect our bodies from damage by free radicals, unstable
molecules that can damage cellular structures and contribute to aging and
diseases like cancer.
Blueberries are believed to contain the highest antioxidant
capacity of ALL commonly consumed fruits and vegetables.
The main antioxidant compounds in blueberries belong to a large
family of polyphenols, called flavonoids.
One group of flavonoids in particular, anthocyanins, is thought
to be responsible for much of the beneficial health effects.
They have been shown to directly increase antioxidant levels
inside the body.
Blueberries
have the highest antioxidant capacity of all commonly consumed fruits and
vegetables. Flavonoids appear to be the major antioxidant compounds.
They protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer.
Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.
The main antioxidant compounds in blueberries belong to a large family of polyphenols, called flavonoids.
One group of flavonoids in particular, anthocyanins, is thought to be responsible for much of the beneficial health effects.
They have been shown to directly increase antioxidant levels inside the body.
Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Flavonoids appear to be the major antioxidant compounds.
Blueberries Reduce DNA Damage, Which May Help Protect Against Ageing and Cancer
Oxidative DNA damage is part of everyday life.
It is said to occur tens of thousands of times per day, in every single cell in the body.
DNA damage is part of the reason we grow older, and it also
plays an important role in the development of diseases like cancer.
Because blueberries are high in antioxidants, they can help
neutralize some of the free radicals that
cause damage to our DNA.
In one 4-week study, 168 participants were instructed to drink 1
liter (34 ounces) of a mixture of blueberry and apple juice, every day.
At the end of the study, oxidative DNA damage due to free
radicals was reduced by 20%.
These findings have also been supported by smaller studies using
either fresh or powdered blueberries.
Several
studies have shown that blueberries and blueberry juice can protect against DNA
damage, a leading driver of aging and cancer.
It is said to occur tens of thousands of times per day, in every single cell in the body.
DNA damage is part of the reason we grow older, and it also plays an important role in the development of diseases like cancer.
Because blueberries are high in antioxidants, they can help neutralize some of the free radicals that cause damage to our DNA.
In one 4-week study, 168 participants were instructed to drink 1 liter (34 ounces) of a mixture of blueberry and apple juice, every day.
At the end of the study, oxidative DNA damage due to free radicals was reduced by 20%.
These findings have also been supported by smaller studies using either fresh or powdered blueberries.
Several studies have shown that blueberries and blueberry juice can protect against DNA damage, a leading driver of aging and cancer.
Blueberries Protect Cholesterol in The Blood From Becoming Damaged
Oxidative damage is not limited to our cells and DNA.
It is also problematic when our circulating LDL lipoproteins (the “bad” cholesterol) are oxidized.
In fact, oxidation of LDL is a crucial step in the heart disease
process.
Fortunately for us, the antioxidants in blueberries are strongly
linked to reduced levels of oxidized LDL.
A daily 50 gram serving of blueberries lowered LDL oxidation by
27% in obese participants, after a period of eight weeks.
Another study showed that 75 grams of blueberries with a main
meal significantly reduced the oxidation of LDL lipoproteins.
The
antioxidants in blueberries have been shown to protect LDL lipoproteins (the
“bad” cholesterol) from oxidative damage, a crucial step in the pathway towards
heart disease.
It is also problematic when our circulating LDL lipoproteins (the “bad” cholesterol) are oxidized.
In fact, oxidation of LDL is a crucial step in the heart disease process.
Fortunately for us, the antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL.
A daily 50 gram serving of blueberries lowered LDL oxidation by 27% in obese participants, after a period of eight weeks.
Another study showed that 75 grams of blueberries with a main meal significantly reduced the oxidation of LDL lipoproteins.
The antioxidants in blueberries have been shown to protect LDL lipoproteins (the “bad” cholesterol) from oxidative damage, a crucial step in the pathway towards heart disease.
Blueberries May Lower
Blood Pressure
Blueberries appear to have significant benefits for people with
high blood pressure, a major risk factor for some of the world’s leading
killers.
In one study, obese individuals at a high risk for heart disease
noted a 4-6% reduction in blood pressure, after consuming 50 grams (1.7 ounces)
of blueberries per day, for eight weeks.
Other studies have found similar effects, especially when
looking at post-menopausal women.
Given that high blood pressure is one of the leading drivers of
heart attacks and strokes, the implications of this are potentially massive.
Regular
blueberry intake has been shown to lower blood pressure in numerous studies.
In one study, obese individuals at a high risk for heart disease noted a 4-6% reduction in blood pressure, after consuming 50 grams (1.7 ounces) of blueberries per day, for eight weeks.
Other studies have found similar effects, especially when looking at post-menopausal women.
Given that high blood pressure is one of the leading drivers of heart attacks and strokes, the implications of this are potentially massive.
Regular blueberry intake has been shown to lower blood pressure in numerous studies.
Blueberries May Help Prevent Heart Disease
Again, eating blueberries may lower blood pressure and oxidized
LDL.
However, it’s important to realize that these are risk
factors, not actual diseases.
What we really want to know is whether blueberries help prevent hard
end points like
heart attacks, which are the world’s biggest killer.
In a 2013 study on 93,600 nurses, eating plenty of anthocyanins
(the main antioxidants in blueberries) was linked to a 32% lower risk of heart
attacks.
This was an observational study, so it can not prove that the
blueberries caused the
reduction in risk, but it seems likely given the known beneficial effects on
risk factors.
There
is some evidence that regular blueberry consumption can help prevent heart
attacks.
However, it’s important to realize that these are risk factors, not actual diseases.
What we really want to know is whether blueberries help prevent hard end points like heart attacks, which are the world’s biggest killer.
In a 2013 study on 93,600 nurses, eating plenty of anthocyanins (the main antioxidants in blueberries) was linked to a 32% lower risk of heart attacks.
This was an observational study, so it can not prove that the blueberries caused the reduction in risk, but it seems likely given the known beneficial effects on risk factors.
There is some evidence that regular blueberry consumption can help prevent heart attacks.
Blueberries Can Help
Maintain Brain Function and Improve Memory
Oxidative stress can accelerate the brain’s aging process,
having negative effects on brain function.
According to animal studies, the antioxidants in blueberries
tend to accumulate in areas of the brain that are essential for intelligence.
They appear to directly interact with aging neurons, leading to
improvements in cell signalling.
Human studies have also shown promising results.
In one of these studies, 9 elderly participants with mild cognitive
impairment consumed blueberry juice every day. After 12 weeks, they had seen
improvements in several markers of brain function.
A six year study of 16,010 elderly participants found that
blueberries and strawberries were linked to delays in cognitive aging by up to
2.5 years.
The
antioxidants in blueberries seem to have benefits for the brain, helping to
improve brain function and delaying age-related decline.
According to animal studies, the antioxidants in blueberries tend to accumulate in areas of the brain that are essential for intelligence.
They appear to directly interact with aging neurons, leading to improvements in cell signalling.
Human studies have also shown promising results.
In one of these studies, 9 elderly participants with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they had seen improvements in several markers of brain function.
A six year study of 16,010 elderly participants found that blueberries and strawberries were linked to delays in cognitive aging by up to 2.5 years.
The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.
Anthocyanins in
Blueberries Can Have Anti-Diabetic Effects
Blueberries are moderate in sugar when compared to other fruits.
One cup contains 15 grams, which is equivalent to a small apple
or large orange.
However, the bioactive compounds in blueberries appear to
outweigh any negative impact of the sugar when it comes to blood sugar control.
Research suggests that anthocyanins in blueberries can have
beneficial effects on insulin sensitivity and glucose metabolism. These
anti-diabetic effects have been shown with both blueberry juice and extract.
In a study of 32 obese subjects with insulin resistance, a
blueberry smoothie caused major improvements in insulin sensitivity.
Improved insulin sensitivity should lower the risk of metabolic
syndrome and type 2 diabetes, which are currently some of the world’s biggest
health problems.
Several
studies have shown that blueberries have anti-diabetic effects, helping to improve
insulin sensitivity and lower blood sugar levels.
One cup contains 15 grams, which is equivalent to a small apple or large orange.
However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control.
Research suggests that anthocyanins in blueberries can have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetic effects have been shown with both blueberry juice and extract.
In a study of 32 obese subjects with insulin resistance, a blueberry smoothie caused major improvements in insulin sensitivity.
Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently some of the world’s biggest health problems.
Several studies have shown that blueberries have anti-diabetic effects, helping to improve insulin sensitivity and lower blood sugar levels.
Substances in Them May Help Fight Urinary Tract Infections
Urinary tract infections are a common problem in women.
It is well known that cranberry juice can help prevent these
types of infections.
Blueberries are highly related to cranberries, and contain many
of the same active substances as cranberry juice.
These substances are called anti-adhesives, and help prevent
bacteria like E. coli from
binding to the wall of the bladder.
Blueberries haven’t been studied much for this purpose, but
chances are that they have similar effects as cranberries.
Like
cranberries, blueberries contain substances that can prevent certain bacteria
from binding to the wall of the urinary bladder. This may be useful in
preventing urinary tract infections.
It is well known that cranberry juice can help prevent these types of infections.
Blueberries are highly related to cranberries, and contain many of the same active substances as cranberry juice.
These substances are called anti-adhesives, and help prevent bacteria like E. coli from binding to the wall of the bladder.
Blueberries haven’t been studied much for this purpose, but chances are that they have similar effects as cranberries.
Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of the urinary bladder. This may be useful in preventing urinary tract infections.
Blueberries May Help Reduce Muscle Damage After Strenuous Exercise
Strenuous exercise can lead to muscle soreness and fatigue.
This is driven, in part, by local inflammation and oxidative
stress in the muscle tissue.
Blueberry supplementation may reduce the damage that occurs at
the molecular level, minimizing soreness and reduction in muscle performance.
In a small study of 10 female athletes, blueberries accelerated
muscle recovery after strenuous leg exercises.
Fresh
blueberries are one of the most popular summer treats of all time. They are
sweet, succulent, full of nutrients, and can be eaten freshly picked as well as
incorporated into a variety of recipes.
Blueberries contain a type of
flavonoid known as anthocyanins, which are responsible for giving foods like
blueberries, cranberries, red cabbage and eggplants their iconic deep red,
purple and blue hues. Anthocyanins are responsible for more than just the blueberry's
pretty blue color - they also contribute to the popular fruit's numerous health
benefits.
This
MNT Knowledge Center feature is part of a collection of articles on the health benefits
of popular foods. It provides a nutritional breakdown of the blueberry and an
in-depth look at its possible health benefits, how to incorporate more
blueberries into your diet and any potential health risks of consuming
blueberries.
This is driven, in part, by local inflammation and oxidative stress in the muscle tissue.
Blueberry supplementation may reduce the damage that occurs at the molecular level, minimizing soreness and reduction in muscle performance.
In a small study of 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises.
Fresh blueberries are one of the most popular summer treats of all time. They are sweet, succulent, full of nutrients, and can be eaten freshly picked as well as incorporated into a variety of recipes.
Blueberries contain a type of flavonoid known as anthocyanins, which are responsible for giving foods like blueberries, cranberries, red cabbage and eggplants their iconic deep red, purple and blue hues. Anthocyanins are responsible for more than just the blueberry's pretty blue color - they also contribute to the popular fruit's numerous health benefits.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of the blueberry and an in-depth look at its possible health benefits, how to incorporate more blueberries into your diet and any potential health risks of consuming blueberries.
Preventing Cancer
Vitamin C, vitamin A, and various
phytonutrients in blueberries function as powerful antioxidants that help protect cells against free
radical damage. They inhibit tumor growth,
decrease inflammation in the body
and help ward off or slow several types of cancer, including esophageal, lung,
mouth, pharynx, endometrial, pancreatic, prostate and colon.
Blueberries also contain folate, which plays a role in
DNA synthesis and repair, thus preventing the formation of cancer cells from
mutations in the DNA.
Healthy Digestion
Because
of their fiber content, blueberries help to prevent constipation and promote regularity for a healthy
digestive tract.
Weight loss and Satiety
Fighting
Wrinkles
Recent developments on the health benefits
of Blueberries From MNT new
Blueberries could be used to fight Alzheimer’s, researchers
suggest
Nutritional breakdown of Blueberries
One cup
of fresh blueberries contains 84 calories, 0 grams of cholesterol, 1.1 grams of
protein, 0.49 grams of fat, 21 grams of carbohydrate and 3.6 grams of dietary fiber (14% of
daily requirements).
That
same one-cup serving provides 24% of daily vitamin C, 5% vitamin of B6 and 36%
of vitamin K needs. Blueberries also provide iron, calcium, potassium,
magnesium, phosphorus, sodium, manganese, zinc, copper, folate, beta-carotene,
folate, choline, vitamin A and vitamin E.
In
addition to anthocyanins, blueberries contain a diverse range of phenolic
compounds such as quercetin, kaempferol, myricetin and chlorogenic acid - all
of which contribute to their antioxidant capacity.
Due
to these large amounts of bioactive compounds, blueberries rank very highly on
the Aggregate Nutrient Density Index (ANDI), which rates foods based on their
vitamin and mineral content, phytochemical composition and antioxidant
capacity. Foods that have the most nutrients per calorie have the highest
rankings, and blueberries score among the top 20 fruits and vegetables.
How to incorporate more Blueberries
in to your Diet
Blueberries are available fresh, frozen, freeze dried and in
jellies, syrups and jams. Make sure to check the label of frozen and dried
blueberries for added sugars. When looking for jellies or jams, go for all
fruit spreads without the added sweeteners and fillers.
Blueberries
can be added to low-fat milk and yogurt for a tasty and healthy smoothie.
Potential health risks of consuming
Blueberries
If you are taking blood-thinners such as Coumadin (warfarin), it
is important that you do not suddenly begin to eat more or less foods
containing vitamin K, which plays a large role in blood clotting.
It is the total diet or overall
eating pattern that is most important in disease prevention and achieving good
health. It is better to eat a diet with a variety than to concentrate on
individual foods as the key to good health.
Blueberries also contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.
Healthy Digestion
Weight loss and Satiety
Fighting Wrinkles
Recent developments on the health benefits of Blueberries From MNT new
That same one-cup serving provides 24% of daily vitamin C, 5% vitamin of B6 and 36% of vitamin K needs. Blueberries also provide iron, calcium, potassium, magnesium, phosphorus, sodium, manganese, zinc, copper, folate, beta-carotene, folate, choline, vitamin A and vitamin E.
In addition to anthocyanins, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin and chlorogenic acid - all of which contribute to their antioxidant capacity.
Due to these large amounts of bioactive compounds, blueberries rank very highly on the Aggregate Nutrient Density Index (ANDI), which rates foods based on their vitamin and mineral content, phytochemical composition and antioxidant capacity. Foods that have the most nutrients per calorie have the highest rankings, and blueberries score among the top 20 fruits and vegetables.
How to incorporate more Blueberries in to your Diet
Blueberries can be added to low-fat milk and yogurt for a tasty and healthy smoothie.
Potential health risks of consuming Blueberries
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.
Comments