The Surprising Health Benefits Of Blueberries

Blueberries are frequently referred to as a “superfood,” but why? These little blueberries are nutrient-dense and appear to strike the ideal blend of exquisite sweetness and low-calorie content. While blueberries appear to be simple, they are considerably more complex than you might assume.

Blueberry Basics

Blueberries are divided into two groups, both of which can be found grouped on bushes across the United States. Blueberries are one of the most extensively grown fruits in the United States, with commercial production in 38 of the 50 states.

Highbush blueberries – grown commercially across the country, highbush blueberries feature tall shrubs that can reach up to 6 to 8 feet. Highbush varietals produce copious large berries, but their flavor is less sweet and intense than the tastes found on lowbush varietals.
Lowbush (or “wild”) blueberries – native to Maine and colder climes in Northeast America, lowbush blueberries grow on smaller shrubs and produce small, extra-sweet blue-black berries that are packed with nutrients, including a higher average antioxidant count than highbush varieties.

1. Packed With Nutrients

Blueberries, despite their small size, have a nutritional profile that rivals practically every other food on the earth. A single cup of blueberries (148 grams) includes the following nutrients:

4 grams of fiber
24% of the recommended daily intake (RDI) of Vitamin C
36% of the RDI for Vitamin K
25% of the RDI for Manganese

Blueberries are also about 85% water, therefore they aid to hydrate (indirectly). Even better, a cup of blueberries (one average serving) has only 84 calories, making it easy to incorporate into any calorie-counting diet. The simple blueberry is high in nutrients and low in disadvantages when combined with 15 grams of carbohydrates.

2. An Antioxidant Blast

What is the definition of an antioxidant? It’s an important nutrient that protects your cells from free radicals, which are unstable molecules that can cause aging and severe diseases like cancer. Blueberries, thankfully, have some of the greatest antioxidant contents of any fruit or vegetable. Blueberries have even been demonstrated in scientific research to raise the amount of antioxidant molecules – flavonoids – in your body.

Studies have shown that blueberries are packed with a wide range of antioxidants, vitamins, minerals and fiber. Blueberries contain numerous anthocyanins that offer anti-inflammatory property and help protect against conditions such as heart disease and cancer.

Specifically, the antioxidants in blueberries may also be beneficial for cognitive health as they can help protect the brain from oxidative stress, improving cognitive functions such as memory and learning capacity. A human study found that consuming blueberries daily improved brain function during certain tests. The participants also reported feeling more alert after eating the blueberries than they did before the test began.

3. Flavonoid Punch

Anthocyanin, a type of flavonoid, is responsible for many of blueberries’ health-promoting properties. It’s also responsible for the vivid color of blueberries.

Flavonoids like anthocyanin bind to free radicals, which, as mentioned, are damaging chemicals that negatively affect the DNA in our cells. By binding to and neutralizing free radicals, flavonoids can result in positive benefits.

Oxidative DNA damage contributes to aging and various disorders, including cancer, as our cells age. By attaching to free radicals and “calming them down,” anthocyanin aids in the mitigation of this natural process.

4. Protecting Healthy Bones

Blueberries contain high levels of manganese and vitamin K, along with smaller amounts of phosphorous, iron, magnesium, zinc and calcium, all of which contribute to the maintenance of healthy bones.

5. Aid Digestion

Blueberries are loaded with dietary fiber and this is essential for healthy digestion and nutrient absorption. Fiber can add bulk to your stool, which helps it pass more quickly through the intestines; this promotes regularity and can help relieve constipation.

Fiber is also beneficial for gut health, as it feeds your friendly gut bacteria, which helps support the maintenance of a healthy digestive tract. Blueberries are also rich in tannins, compounds that may reduce inflammation in the digestive system. This digestion-aiding effect of blueberries has been observed to be especially helpful in those suffering from irritable bowel syndrome (IBS).

6. Assists In Weight Management

Studies have shown that adding blueberries to your diet may also help with weight management.

One specific study found that when people ate blueberry-enriched muffins for breakfast, they felt fuller afterward than those who ate muffins without blueberries. This fullness leads to eating fewer calories throughout the day, which can lead to healthy weight loss over time.

Blueberry consumption has also been linked to improved insulin sensitivity and regulation of blood sugar levels; both are key factors in maintaining a healthy body weight.

Overall, Blueberries are an amazing superfood with many health benefits, from providing antioxidant protection to boosting brain power. With so many different ways to enjoy them – fresh, frozen, dried or in smoothies – it’s easy to reap the rewards of blueberries. Adding them to your diet is a simple way to get healthier and stay healthy!