Blueberries are full of of nutrients, can be eaten freshly picked or incorporated into a variety of dishes. It also contains a type of flavonoid known as anthocyanins, which are responsible for giving foods like blueberries, red cabbage, eggplants and cranberries, their deep red, purple and blue hues. Anthocyanins are the fruit’s various health benefits.
Let’s take an in-depth look at blueberries’ proven health benefits.
Health Benefits of Blueberries:
1. Benefits the Skin
Blueberry extract skin care products are becoming quite popular. It has been reported that spectrum of minerals and vitamins help restore hormone balance, which counteracts acne. Blueberries is considered to be an excellent home remedy for acne. Also, blueberries contain resveratrol, which is known to reduce damage from over-sun exposure.
2. Bone Health
The phosphorous, iron, magnesium, calcium, zinc, manganese and vitamin K in blueberries, contribute to maintaining and bone structure and strength.
Zinc and iron play important roles in maintaining the elasticity and strength of bones and joints. Low intake of vitamin K have been linked with a higher risk for bone fracture, while adequate intake of vitamin K, improve calcium absorption and reduce calcium loss.
3. Brain Food
A research from the University of Reading and the Peninsula Medical School in England have suggested that blueberries may help in reversing age-related memory loss. This is due to its antioxidants known as flavonoids.
4. Fights Aging
Antioxidants are known to help reverse damage done by free radicals and toxins by helping your body defend itself against dangerous pathogens. Blueberries are rich in antioxidants but they are also rich in proanthocyanidins, which have been known to have additional anti-aging properties.
5. Healthy Digestion
Blueberries are a natural source of soluble and insoluble fiber. It can help regulate your gastrointestinal track by consuming a couple handfuls daily.
Researchers at the University of Maine, states that adding wild blueberries into your diet can change the balance of gut microbe in favor of members of the Actinobacteria phylum. Blueberries contains prebiotic potential, which helps promote growth of good bacteria or probiotics in the colon. This in turn promotes digestive and health benefits.
6. Helps in Weight Loss
Blueberries are high in fiber, low in calories and low on glycemic index. Low glycemic index foods are absorbed more slowly, thus is stay in your digestive tract longer.
These foods are called slow carbs. They help control appetite and delay hunger cues, which can help a lot with weight management.
7. Helps in Weight Loss
Blueberries are low on the glycemic index, low in calories and high in fiber. These are three three reasons to eat blueberries to lose weight.
Low glycemic index foods are absorbed more slowly and stay in your digestive tract longer. This is the reason why these foods are called slow carbs. These foods help in controlling appetite and delaying hunger cues, which can all help with weight management.
8. Prevents Breast Cancer
Studies have proven that, unlike chemotherapy and radiation strategies, gallic acid-rich foods such as blueberries can kill cancer without harming healthy cells. Researchers discovered that gallic acid and blueberries slow and even kill breast cancer.
This is due primarily to blueberries’ wide range of antioxidants, with gallic acid as the primary and resveratrol also offering support.
9. Promotes Heart Health
Studies have shown that consuming blueberries and strawberries together decreases your risk of heart attack by 33%. Blueberry health benefits are also known to lower LDL cholesterol naturally, lower blood pressure and raise HDL cholesterol.
10. Preserve Vision
Blueberry extracts are high in compounds called anthocyanosides, which are known to slow down visual loss. They can prevent age related ocular problems such as macular degeneration, cataract, myopia, dryness, hypermetropia, infections and those relating to retina, due to their anti-oxidant properties.
Blueberries contain a group of anti-oxidants called carotenoids (zeaxanthin, lutein, etc.), flavonoids (such as resveritrol, quercetin, rutin, etc.), vitamin E, vitamin C, vitamin A, zinc, selenium and phosphorus, which are very important for ocular health.