Introduction
Blueberries are a delicious and nutritious fruit that have been enjoyed for centuries. Recent scientific research has revealed that blueberries offer a wide range of health benefits. From improving heart health to boosting brain power, blueberries are a powerhouse of nutrition. Here are five scientifically-proven benefits of blueberries that make them a must-have in your diet.
1. Rich in Antioxidants: Blueberries are packed with antioxidants, which help protect the body from free radical damage and reduce inflammation.
2. Improve Heart Health: Studies have shown that blueberries can help reduce cholesterol levels and lower blood pressure, both of which are important for maintaining a healthy heart.
3. Boost Brain Power: Blueberries are rich in flavonoids, which have been linked to improved memory and cognitive function.
4. Improve Digestive Health: Blueberries are high in fiber, which helps keep the digestive system running smoothly and can help prevent constipation.
5. Strengthen the Immune System: Blueberries are a great source of vitamin C, which helps strengthen the immune system and protect against infection.
5 Benefits of Blueberries, According to Science
Blueberries are a delicious and nutritious snack that can be enjoyed in a variety of ways. But did you know that blueberries also offer a range of health benefits? Here are five scientifically-backed benefits of blueberries.
1. High in Antioxidants
Blueberries are packed with antioxidants, which are compounds that help protect your cells from damage caused by free radicals. Free radicals are molecules that can damage cells and contribute to aging and disease. Antioxidants can help reduce the effects of free radicals and protect your cells from damage.
2. May Help Lower Blood Pressure
Studies have shown that blueberries may help lower blood pressure. This is due to their high levels of anthocyanins, which are compounds that can help relax the walls of your blood vessels and reduce blood pressure.
3. May Help Improve Brain Function
Blueberries are rich in compounds that may help improve brain function. Studies have shown that blueberries can help improve memory and cognitive function, as well as reduce the risk of age-related cognitive decline.
4. May Help Lower Cholesterol
Blueberries are high in fiber, which can help lower cholesterol levels. Studies have shown that eating blueberries can help reduce total cholesterol and LDL (“bad”) cholesterol levels.
5. May Help Reduce the Risk of Heart Disease
Blueberries are high in antioxidants and fiber, which can help reduce the risk of heart disease. Studies have shown that eating blueberries can help reduce the risk of heart disease by lowering cholesterol levels and improving blood vessel health.
With their gorgeous blue hue and satisfyingly sweet taste, blueberries are one fruit many people can agree is a welcomed addition to their meals, snacks, and fruity cocktails or mocktails. And as a registered dietitian, I can certainly get behind the goal of eating blueberries every day. The benefits of blueberries are plenty: Between the natural fiber these beautiful blebs contain, the sweet taste they provide with no added sugar, and the boost of antioxidants they naturally house, as a clinician, I would be hard-pressed to find any major downside to including these berries in most diets—especially if they are added to a balanced and healthy diet, and they are consumed in an appropriate serving size.
There are a variety of blueberries to choose from, including highbush and wild lowbush. And while there are slight differences among the different types, including the size, flavor, and antioxidant content, you can rest assured that you will be consuming many important nutrients, regardless of which type you choose, including fiber, iron, vitamin K, and vitamin C.
What makes blueberries so unique is that they contain anthocyanin, a natural pigment that acts as an antioxidant. Wild blueberries have 33% more anthocyanins than ordinary blueberries, but all blueberries do contain a significant boost of this natural compound. Anthocyanins have been linked to having anti-diabetic, anti-inflammatory, and anti-cancer effects. It has also been linked to a reduced risk of cardiovascular disease development.
If you choose to eat blueberries every day, here are some benefits of blueberries you can experience. Read on, and for more, don’t miss 7 Fruits You Should Be Eating Every Day.
You may experience improved cognitive health.
No matter what your age is, research suggests that anthocyanins (the pigment found in blueberries) may help to improve cognitive function. For children, data shows that 7 to 10-year-olds performed cognitive tasks better after consuming a wild blueberry drink than when they did not. And a positive effect on working memory has been seen among older adults who consume anthocyanins as well. Specifically, data has shown that consuming wild blueberries every day for six months improved cognitive aging by improving the speed of information processing in older adults.
Researchers suggest that anthocyanins may decrease inflammation, improve blood flow, and increase communication between cells in the brain, possibly explaining why these berries are so impactful on brain health.
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You may have a reduced risk of cardiovascular disease.
Cardiovascular disease is the leading cause of death in the U.S., and while there are many factors that can play into our risk of developing this condition, our dietary choices may play into one piece of the puzzle. Data shows that foods that are rich in anthocyanins (the pigment that gives blueberries their blue color) are associated with a reduction in the risk of cardiovascular disease.
One study showed that eating around 1 cup of blueberries daily reduces the risk of cardiovascular disease by up to 15 percent among a study population. And who wouldn’t be happy to eat a cup of blueberries every day?
You may have improved glucose management.
One of the benefits of blueberries is improved post-meal glucose management, potentially because of the fruit’s effects on the digestive system. Plus, a study looking at three different groups of anthocyanins found that blueberries may help to induce insulin secretion (which is a common problem for people with type 2 diabetes).
You may have lower blood pressure.
Reducing sodium intake may be the darling of the blood pressure-reducing steps, but eating blueberries deserves some attention in this department too. In an eight-week study, people with a high risk of heart disease and who had obesity experienced a 4–6% reduction in blood pressure after consuming freeze-dried blueberries every day for eight weeks.
Pregnant women may have a reduced risk of developing gestational diabetes.
Developing gestational diabetes can occur for various reasons, some being completely out of a person’s control. But some data suggests that dietary choices may impact some people’s risk of developing this condition.
Specifically, data suggests that pregnant women who ate 280 grams of blueberries every day, along with 12 grams of supplemental soluble fiber resulted in a reduced risk of developing gestational diabetes. Maternal weight gain was significantly less among those who ate the blueberries and fiber supplement vs. those who did not.
Lauren Manaker MS, RDN, LD, CLEC