How Are Blueberries Good For Your Body
Edward R. Forte
October 13, 2021
Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries.Blueberries are among the most nutrient-dense berries.4 grams Vitamin C: 24% of the RDI.25% of the RDI Small amounts of various other nutrients. .
'Superfoods' Everyone Needs: Blueberries, Tea, Salmon, & More
Did we mention that there are no side effects?"I'd say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted.". .
11 Reasons Why Berries Are Among the Healthiest Foods on Earth
Free radicals are unstable molecules that are beneficial in small amounts but can damage your cells when their numbers get too high, causing oxidative stress ( 1 ). .
Blueberries: Health benefits, facts, and research
Many studies have suggested that increasing consumption of plant foods such as blueberries decreases the risk of obesity, diabetes, heart disease, and overall mortality.Plant foods may also promote hair and skin health, increased energy, and overall lower weight.Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.Iron and zinc fulfil crucial roles in maintaining the strength and elasticity of bones and joints.It relies on vitamin C as an essential nutrient, and works to help prevent skin damage caused by the sun, pollution, and smoke.For example, a 2015 study of people with metabolic syndrome found that daily blueberry consumption for 6 weeks did not affect blood pressure levels.A large 2013 cohort study published in the BMJ suggested that certain fruits may reduce the risk of type 2 diabetes in adults.However, the researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7 percent.Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.According to a study from the Harvard School of Public Health and the University of East Anglia, in the United Kingdom (U.K.) regular consumption of anthocyanins can reduce the risk of heart attack by 32 percent in young and middle-aged women.Research suggests that antioxidants may inhibit tumor growth, decrease inflammation in the body, and help ward off or slow down esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers.Studies have also found that in addition to reducing the risk of cognitive damage, blueberries can also improve a person’s short-term memory and motor coordination.Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content. .
9 Amazing Health Benefits of Berries
889 To Prevent or Manage Diabetes, Berries Are a Great Choice.When it comes to diabetes prevention, berries will fit in your healthy diet, too. .
Berry Good for Your Heart
Berries of all kinds are rich in antioxidants — substances found in certain foods that help fight cell damage.“Antioxidants work everywhere in the body, including the heart,” says Johns Hopkins registered dietitian Kathleen Johnson, M.A., R.D., L.D.N.They’re also among the berries highest in antioxidants and fiber, and they have been less cultivated than blueberries, meaning what we eat today is closer to the fruit that once existed in the wild.Their bright red color helps you “eat the rainbow,” an easy way to ensure you’ll consume a rich variety of nutrients.4 on the Environmental Working Group’s Dirty Dozen list of foods high in pesticides, Johnson recommends springing for organics.Raspberries: These familiar favorites taste surprisingly sweet for berries so low in sugar (5 grams per cup).Cranberries: Many women know they’re helpful in warding off urinary tract infections; they’re also the berries lowest in sugar (4 grams per cup). .
The 3 Most Powerful Health Benefits of Blueberries
This group of polyphenols includes anthocyanins, which are compounds that give blueberries their beautiful blue color.Would you believe that the simple act of eating blueberries may be one of the best things you can do for your cardiovascular health, insulin response, and brain health?Many people try and limit their sugar intake when they are managing their insulin response.In the study, when participants ate one cup of blueberries daily, they experienced significantly lower levels of serum triglycerides compared to placebo.The results also showed significantly decreased levels of serum triglycerides after blueberry consumption compared to placebo.The researchers found that those who consumed the blueberry-containing smoothie were better able to lower their blood glucose in response to insulin than those who consumed the smoothie without blueberries.Blueberries may play a significant role in brain health.While research is still needed to definitively say that a cup of blueberries truly keeps the doctor away, incorporating those sweet little fruits into your diet comes with little (if any) risk. .
7 Health Benefits of Blueberries
Those found in blueberries, including anthocyanin, vitamin C, copper, and iron, work to amplify your immunity so you can prevent infections.A strong immune system can mean fewer colds, fevers, and other viral and bacterial diseases and infections.Just one cup of blueberries provides your body with 14% of the recommended daily dose of fiber that can help promote digestive regularity and prevent constipation.Low intakes of vitamin K have been linked to a higher risk of bone fracture, so blueberries can help you get your daily recommended dose of these nutrients that can keep your body strong.Antioxidants also serve another critical function in the body: they can counteract stresses that accelerate the brain’s aging process.In a 2013 study, eating anthocyanins, the primary antioxidant found in blueberries, was linked to a 32% lower risk of heart attacks.The study found that women who consumed at least three servings of blueberries or strawberries per week had the best results.With these health benefits of blueberries in mind, try these tasty and refreshing recipes from Cooking Light and Bon Appetit this summer and beyond.By adding more vegetables and fruits like blueberries to your diet, you’ll help give your body the gift of good health. .