However, as it is a fat-soluble vitamin, excess amounts may cause Vitamin K overdose. In them, it might cause rashes, headaches, and gastrointestinal problems (48). Blueberry health benefits include the ability to aid in weight loss. They also improve the antioxidant enzyme system. © 2020 Best for Nutrition. Discover the health benefits of this tiny but powerful fruit. According to a study, regular consumption of anthocyanins in blueberries can reduce the risk of heart attack by 32 percent in a young and middle-aged woman (28). Blueberries help with systems, like immunity, that are bolstered by vitamin C, thanks to their high levels — 24% of our RDA in one cup. Oxidative stress plays a crucial role in diabetes. Is This an Emergency? It was perceived that Ambrosia could regenerate scars, cure diseases, raise people from the dead, and even banish death. Amongst the several mechanisms associated with it, its effect on the improved glucose control seems to do the trick. Functional ingredients in blueberry can prevent cancer by inhibiting the growth of cancer cells, reduce inflammation and scavenge the free radicals that cause oxidative stress. SIGN UP TO OUR NEWSLETTER to receive your weekly dose of features. One cup of blueberries contains 35 percent of Vitamin K, 25 percent of bone-building Vitamin C and manganese. This article shall focus on the potential health benefits of consuming blueberries. Can Puppies Eat Blueberries? Moderate consumption of blueberry is advisable for diabetic people as well as individuals who suffer from insulin sensitivity. This should be a no-brainer. Blueberry growing goes back to the beginning of the 20th century in the United States and Canada (1). Liver damage may be caused due to increased exposure of the liver to toxins, chemicals, drugs, and alcohol. One of the greatest reasons for the development of heart disease is reactive oxygen species (ROS). When it comes to health benefits of blueberries, it is worth mentioning the ability of immunity boosting, first and foremost. Anthocyanin in blueberries has antioxidant properties and can lower the LDL cholesterol. Carbonated Drinks. Blueberries are also rich in resveratrol, which is a flavonoid that protects against inflammation and anti-aging. Recent studies have shown that sufficient intake of blueberry reduces high blood pressure and arterial stiffness thereby increasing nitric oxide production (30). Blueberries are considered a superfood, and can help maintain healthy bones, reduce blood pressure, manage diabetes, and ward off heart disease. 10 Benefits Of Blueberries – Reasons To Eat Blueberries More. Get Rid of Belly Fat. The ancient Greeks believed that what the Gods ate and drank bestowed them with immortality. Researchers have confirmed that this antioxidant property of blueberry can alleviate and protect against intestinal inflammation (38). The antioxidant property of blueberry has shown to do that and prevent its development. In addition to the above-mentioned antioxidants, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin and chlorogenic acid which contributes to the antioxidant capacity of blueberries. For more details on the health benefits of blueberries, check out our blueberry nutrition infographic. The same can be said for vitamin C, which the berries have in abundance, that is used to brighten skin and protect it from — among other things — sun damage. Summary: The powerful antioxidants in blueberries reduce the level of oxidative stress in the brain thereby declining the possibility of neurodegenerative diseases related to it. They also contain folate, which helps with DNA repair. In the recent past, insulin resistance has become a public health concern. Summary: The phenolic acids, flavonoids, and procyanidins in blueberries have anti-inflammatory activity and several studies have confirmed the strong effect. As well as impacting the risk factors, 150g blueberries per day have been found to reduce the risk of cardiovascular disease by 15%. The production of free radicals that attack the brain increases and such interaction of free radicals with the central nervous system contributes to the decline. Blueberries improve memory, learning, and general cognitive functions. It has been mentioned earlier that blueberries are very rich in antioxidants and vitamins. Research has shown that whole blueberry, as well as blueberry juice, are very effective in keeping your liver healthy. Footnotes: U.S. Department of Agriculture, Agricultural Research Service. The sudden increase of any food that increases blood vitamin K, may lead to increased bleeding problems (47). This in turn positively affects the Urinary tract and ensures low or no UTI. Though studies have been small, they suggest faster recovery post-exercise with blueberry smoothies. Take a look at the blueberry nutrition profile, and you’ll quickly see why this … During cancer, the state of inflammation and oxidative stress increase at a tremendous rate. Iron and zinc maintain the strengths and elasticity of bones and joints. The same processes that cause signs of visible ageing — like wrinkles — also impact our brain function, so the antioxidant berries have been seen to slow mental decline. Blueberries having similar constituents like cranberry also work in an exact manner and prevent the bacteria from attaching (34). Phytosterols found in blueberries can keep the LDL cholesterol down to a healthy level. As mentioned earlier, blueberries contain a high amount of salicylate, which is a natural blood thinner, and Vitamin K, which dissolves blood clots. In the pre-diabetic stage, insulin resistance is a characteristic of glucose intolerance which includes impaired fasting glucose, and impaired glucose tolerance (20). Though small, studies are fairly unanimous in their findings that blueberries — in powder, frozen or fresh form — lower blood pressure and therefore the risk of heart disease. Thus, blueberries indirectly reduce the risk of heart disease by lowering its risk factors (29). There is strong evidence that the antioxidant in this berry protects protein, lipid and nucleic acid against the oxidative damage of the free radical, which plays a major role in cancer, heart diseases, and neurodegenerative diseases (6). Research — though currently only on rats, rather than humans — has shown a correlation between blueberry intake and strong bones, likely due to the polyphenols. At this stage, there is a huge generation of free radicals. This is done by increasing the usage of cholesterol for the synthesis of bile acids in the body. In liver fibrosis, the structure of the liver changes and as the disease progresses, the liver hardens. The blueberry works efficiently against indigestion, relieving stomach pains, preventing constipation, keeping acidity away from the stomach and taking care of the high levels of flatulence and excessive gas, which is why it will always be an ideal fruit for good stomach digestion. Blueberries should not be consumed by individuals who take anticoagulant medicines. Meet the 12 Best Lunches for Fat Loss, What to Expect from the NHS Weight Loss Plan. Under these circumstances, a diet that is rich in antioxidants is required that can scavenge these free radicals. Blueberries are a great source of Vitamin K. It is a vital nutrient that has a number of functions in our body. Another way blueberries lower the risk of heart disease is by decreasing oxidised LDL cholesterol, according to studies. The natural pigment, anthocyanin, present in blueberry is one of the most powerful natural antioxidants (4). Blueberries are loaded with nutrients and fiber, but if you have certain medical conditions, they may cause side effects such as gastrointestinal symptoms. Summary: The antioxidants present in blueberries lower the LDL cholesterol in the blood and reduce inflammation. It can increase the cytokines in the body that reduces oxidative stress. While more research will be needed to confirm a similar effect in humans, in a clinical study in the American Journal of Clinical Nutrition, female seniors and adolescents of both genders bolstered bone strength by doubling their intake of the blueberry. The large quantities of bioactive compounds have placed the blueberry high on the Aggregate Nutrient Density Index (ANDI). Antioxidants present in the diet have a crucial effect on … Summary: Blueberries can protect the liver with its antioxidant activity and also work on certain liver enzymes thereby lowering the progression of liver fibrosis. 1. Nitric oxide expands the blood vessels and ensures smooth blood flow in the body. In 2010, a very interesting study showed that 50 grams of freeze-dried Highbush blueberry powder on consuming lowered the blood pressure in obese men and women. Add blueberries to a green salad. This protects us from degenerative diseases by fighting off the oxidative damage caused by free radicals. It increases the use of fatty acid as a source of energy, hence, less fat is stored in the body and less cholesterol is formed. 18 Reasons Why Spinach Deserves ‘Super’ Status. Blueberries increase the bile production and usage of endogenous cholesterol, ensuring lesser cholesterol in the body. Therefore, eating blueberries on a regular basis may prevent cell damage cause… Summary: Blueberry is a plethora of phytonutrients that put it on top of the ANDI list, making it one of the healthiest fruits available. Bonus: A low-fat diet boosted the health benefits of the berry consumption. Blueberries refer to perennial flowering plants that produce blue or purple berries, which are also known as blueberries. 1. Adequate intake may contribute to building and maintaining bone structure and strength (36). In reality, you shouldn’t consume carbonated drinks … Summary: The parameters that are directly and indirectly related to progression to a diseased heart, is lowered by the functional ingredients that are present in blueberries. 'Blueberries are rich in vitamin C, potassium and fibre', says nutritionist Angelique Panagos. They are: Pertaining to the high fiber content of blueberries, excessive consumption may cause stomach discomfort. Evidence-based Articles, Written by Experts. Summary: Blueberry is considered to have anti-obesity functions. Despite their antioxidant load and benefits for the brain and the heart, overeating blueberries may work against you. A 2007 study found that blueberry juice was able to reduce the growth of several types of cancer, including stomach, prostate, intestine and breast cancer cells. This may further lead to fibrosis of the liver or even liver failure. For many years, blueberries have been a folk remedy for type 2 diabetes in Canada (21). The folic acid in blueberries prevents the formation of cancer cells due to mutations in the DNA. Blueberries contain iron, phosphorus, calcium, magnesium, zinc and Vitamin K. Each of these is a component of bone. Blueberry tea gets also consumed to protect and improve eye health, help digestion, and increase blood circulation. Such protective effects were especially observed in the case of colon cancer (9). Pre-clinical and clinical studies have found improvements in insulin resistance and glucose tolerance after blueberry consumption in obese and insulin-resistant people (24). In 2014, WHO estimated that around 13 percent of the world’s total population is obese. Here are some of the powerful health benefits associated with the blueberry diet: Lose Belly Fat. Antioxidants present in the diet have a crucial effect on the prophylaxis and progression of the diseases that are associated with oxidative stress. Eating blueberries early in the morning can help in managing stomach ulcer. As with all foods, it benefits to mix things up, but there are no issues with eating blueberries daily — just don’t eat too many as, with any fruit, they can cause stomach upset. Research has shown that freeze-dried blueberry powder reduces the markers of inflammation and thus reduces the overall state of inflammation. However, anthocyanin in blueberry can protect the beta cells in the pancreas against glucolipotoxicity and can prevent diabetes (23). This is known as cognitive decline and age plays the most crucial part in it. Aid in Weight Loss. Mar 3, 2018 - Explore Nancy Michaud's board "Blueberries health benefits", followed by 118 people on Pinterest. As we age, our memory, concentration, and other brain functions decline. It’s a medicine that is used for relieving pain, fever, and inflammation. The blueberry plant is a perennial flowering shrub, mostly grown in North America. Blueberries are a popular berry used in desserts, cereals and as a healthy snack, but for some people eating blueberries can cause severe abdominal pain. Polyphenols, anthocyanins, and flavonoids in blueberries have the highest antioxidant capacity in comparison to any other fruits and vegetables. High dosage of Vitamin K may lead to skin rashes, shortness of breath, increased risk of internal bleeding and bruising, etc (45). Its antioxidant property scavenges the harmful ROS and maintains efficient blood flow in the vessels. These are commonly the cardiovascular diseases, diabetes type 2, cancer and Alzheimer’s amongst many (15). Save my name, email, and website in this browser for the next time I comment. Because of the low activity of antioxidant defense systems, the brain is prone to oxidative stress more than any other organ (13). The functional ingredients that are present in blueberries give the best health benefits. This research-backed article has been reviewed and fact-checked by a certified nutritionist. Excessive buildup of a compound known as homocysteine in the body can damage blood vessels and lead to heart problems. Blueberries are a healthy, low-calorie snack that provide the body with plenty of nutrients. Blueberries are a healthy, low-calorie snack that provide the body with plenty of … Another benefit of the antioxidant properties of blueberries is the neutralising effect on free radicals that cause signs of ageing via sun, pollution and smoking. Blueberry juice reduces the progression of the disease and thus lowers the level of liver enzymes that have increased due to fibrosis. They are delicious, can easily be incorporated in different recipes or eaten as it is, whole or in juice form. Oti Mabuse Reveals Her Exact Morning Routine, 24 Cardio Home Workouts to Get Sweaty at Home, 26 Home Gym Equipment Buys Still in Stock, We Need to Stop Linking Beauty With ‘Fair' Skin, How to Manage Stress Symptoms with 9 Simple Steps, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Top cereal or yogurt with fresh or dried blueberries. Generally, the younger the puppy, the weaker and more sensitive the stomach is to foods. Get the Benefits: For a sweet treat at the end of the night, nibble on frozen blueberries. However, this is not recommended by any means. While we are yet to discover such an Elixir of life, but we do have wondrous fruits that could well be the gifts from the Gods prodding us in that direction. Amp Up Weight Loss. Considered a superfood, the high anthocyanin content makes it the richest source of antioxidants. A 2013 cohort study published in the BMJ suggested that consuming three servings per week of blueberries reduced the risk of type 2 diabetes by 7 percent (25). 3. Even though blueberries prevent constipation and help maintain a healthy gut, utmost care should be taken to weigh your total fiber intake of food and include the berries accordingly (43). If eating blueberries results in abdominal pain or discomfort, you may want to consider a digestive disease as the possible culprit. Blueberries are super rich in polyphenolic compounds including flavonoids, phenolic acid, and stilbenes that additionally help in lowering high blood pressure. This results in the production of reactive oxygen species that start harming the cells. Blueberries play well with other fruits! It not only reduces its glucolipocity but also increases this cell proliferation, thereby improving insulin secretion. Blueberries lower the blood cholesterol level in more than one way. Thus, it can be safely stated that oral administration of anthocyanin extract from blueberries has a protective effect on inflammatory bowel disease. The first step that leads to the development of Alzheimer’s disease is this oxidative stress. What Even Is Carb Cycling – And Should I Try It? Like this article? The benefits are very wide ranging from the prevention of cancer and heart disease to treatment of urinary tract infections. A chemical found in blueberry has the ability to reduce the number of lipids in the blood. These help in neutralizing the free radicals, reducing the level of oxidative stress. Phytochemicals in berries have a beneficial role in brain aging and neurodegenerative disorders because of their antioxidative, anti-inflammatory, anti-viral and anti-proliferative properties. Hot? It works in the same manner as fibrates (a class of lipid-lowering medications). Visit our scientific research library for an in-depth look at blueberry health benefits. Blueberries are a good source of dietary fibers that provides a lot of benefits like regulates bowel movement, provides relief from constipation, keep the digestive system healthy, absorbs bad cholesterol, keep the cardiovascular system healthy, helps in weight management and many more benefits. Blueberries contain a very high amount of salicylate which also happens to be an important ingredient of aspirin. One of the health benefits of blueberries is its ability to improve brain function. Raw blueberries contain both vitamin C, E, K, dietary fiber and basic dietary minerals, moderate manganese, as well as other important micro nutrients in a balanced manner. Blueberries contain a large amount of fiber – 3.6 grams per cup to be exact. Its antioxidant capacity, high amount of essential vitamins and minerals makes it ‘the superfood’. People who are sensitive to this compound should steer clear of it. They have also shown to improve short term memory and motor coordination (14). It increases the nitric oxide in the blood vessels which acts as a vasodilator. Aid in Weight Loss. Be creative with blueberries: try a blueberry quesadilla with wild blueberry … Therefore, it is very important to control the production of ROS. Blueberries have a wide array of health benefits owing to the various nutrients that it contains, but consuming them in excess may bring forth certain side effects. Severe abdominal pain is an alarming symptoms that will need to be evaluated by your family doctor or gastroenterologist. reduce the risk of cardiovascular disease. It destroys the harmful bacteria that may cause gut diseases. Blueberries are a common fruit that has many health benefits. So, What Should I Eat on a Plant-Based Diet? Summary: The anti-diabetic property of blueberry is because of the crucial role it plays in the beta cells of the pancreas. According to test tubes, the plant is a very powerful antioxidant, particularly given its high anthocyanins content. As blueberries are a plethora of these minerals, it is associated with reducing blood pressure. These people had very high blood pressure and consumed blueberries for over 8 weeks (32). For ages, this bluish-purple beauty has found its name etched in the folk remedies for its bioactive components that render tremendous health benefits. One cup or 148 grams of blueberries contains 4g fibre, 24% of an RDA of vitamin C, 26% of an RDA of vitamin K, 25% of an RDA of manganese, 5% of an RDA of vitamin B6 and 36% of an RDA of vitamin K. Antioxidant is a big buzzword in beauty so it’s unsurprising blueberries are prized for their derma-credentials. Epidemiological studies have confirmed that regular flavonoid-rich fruit intake is associated with delayed Parkinson’s disease, Alzheimer’s disease, ischaemic diseases, and aging effects (12). “Insulin resistance is defined as inefficient glucose uptake and utilization in peripheral tissue in response to insulin stimulation”. Blueberry enriched diet was seen to improve the overall health of cardiac cells and reduce the inflammatory cells to nearly half. Thanks to high fibre levels, blueberries can help us to feel full, which can reduce overall calorie intake. Here are the 4 possible side effects of eating too many blueberries. Potassium, calcium, and magnesium have shown to be associated with low blood pressure. The Nutritional Content of 1 cup of raw blueberry (148 grams): Berries are low in calories and high in moisture and fiber. The presence of flavonols and tannins in blueberry extracts had the ability to inhibit the growth of cancer-causing cells by 50% (8). Blueberries May Inhibit the Growth of Cancer Cells, Blueberries May Protect From Neurodegenerative Diseases, Blueberry May Protect From Liver Diseases, Blueberries May Help Protect Against Heart Disease, Blueberries May Reduce High Blood Pressure, Blueberries Can Improve Brain Health And Memory, Blueberries May Help Fight Urinary Tract Infection (UTI), Blueberries: Risks, Side Effects, and Drug Interactions, Can Cause Salicylate Sensitivity In Some Individuals, Escherichia coli (causes foodborne illness), Listeria monocytogenes (causes listeriosis that resembles influenza). Such a decrease reduced the overall risk of atherogenesis (formation of fatty clots in the arteries). Blueberries contain an antioxidant called Anthocyanin. It can inhibit insulin signaling in adipocytes, thereby reducing the insulin glucose uptake and reduce glycerol release in adipocytes (11). It lowers inflammation, reduces blood glucose and helps decrease hypertension. Can A Superfood Powder Really Help Your Wellness Gains? In the list of such miraculous gifts, there is no worthier than Blueberries. Blueberries are packed full of antioxidants, which protect the brain from free radical damage and enhance healthy brain ageing . Inflammatory bowel disease is the inflammation of the gastrointestinal tract that can even impair gastrointestinal structure and function. The study was conducted for 14 days and it was seen that the blueberry fed rodents had an increase in the bone mass by 36 percent and bone mineral content by 22 percent higher than the control group (35). This is because of the fiber content in the fruit. The Benefits Reduce DNA Damage Summary: The minerals and vitamins that ensure good bone health are in abundance in blueberries. Other research has found flavonoids specifically can help with weight loss. All these effects together help in memory restoration and improving concentration levels (33). It also improved the structure of the colon and small intestine and reduced intestinal lesions. In fact, blueberry juice can help improve digestive and urinary health, … A doctor’s advice is always important in case you are diabetic and have something new. All rights reserved. 7 Tips to Get You Eating Like a Mediterranean, 25 Celebrity Food Habits That Aren't Bonkers, These Are Legit the 8 Best Slow Cookers On Sale RN, Women's Health, Part of the Hearst UK Wellbeing Network. Blueberries are the second most consumed fruit in the United States. Moreover, many neurotransmitters are autoxidized to generate ROS. While some people may prefer to eat fresh blueberries, blueberry juice is also a healthy option. In a 2006 study done with Canadian lowbush blueberry, it was found that the intake of this superfruit enhanced the proliferation of pancreatic beta-cells (that are responsible for insulin secretion) (22). Amongst the numerous health benefits of blueberries, this article highlights 15 key advantages that are the stepping stones to improving your overall health and well being. The antimicrobial properties that are found in Lowbush blueberries protect against the following: Lowbush blueberry was found to inhibit intestinal pathogens and protect probiotics. But too much consumption of this fruit may lower your blood sugar to a dangerous level causing hypoglycemia. April 19, 2009 -- Busting belly fat may be yet another of blueberries’ health benefits. Need Lunch? These antioxidant enzymes are superoxide dismutase and catalase (26). Alone or in combinations, enjoy them in muffins, pancakes, and fruit crumble or crisp desserts. They are: Furthermore, research has shown that blueberry helps in weight loss that in turn helps in improving the lipid profile (41), (42). Increased excretion of bile acid lowers the cholesterol level. Blueberries have numerous health benefits according to folk medicine. In 2019, researchers published in The Journal of Gerontology that 200 grams of blueberries daily have the potential to improve blood vessel function and decrease systolic blood pressure (31). One of the original superfoods, the benefits of blueberries have long been touted, thanks to their incredibly high levels of nutrients and antioxidants (especially considering their low calories — just 83 per cup!).

blueberry benefits for stomach

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