Thus, it can be undoubtedly stated that regular consumption of blueberries reduces blood pressure in hypertensive individuals which in turn reduces the risk of cardiovascular diseases associated with it. Amp Up Weight Loss. We earn a commission for products purchased through some links in this article. During cancer, the state of inflammation and oxidative stress increase at a tremendous rate. In addition, they are recommended for circulatory function disorders, stomach upsets, intestinal disorders, ulcers, as well as fever. They also contain folate, which helps with DNA repair. Vitamin A, Vitamin C, and the phytonutrients that are there in blueberries function as powerful antioxidants that inhibit tumor growth, decrease inflammation, and help avert or slow down cancers, such as prostate and colon cancers (7). Alone or in combinations, enjoy them in muffins, pancakes, and fruit crumble or crisp desserts. 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. 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). Summary: Blueberries can protect the liver with its antioxidant activity and also work on certain liver enzymes thereby lowering the progression of liver fibrosis. Can Cause Digestion Problems. 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. Inflammatory bowel disease is the inflammation of the gastrointestinal tract that can even impair gastrointestinal structure and function. It increases the nitric oxide in the blood vessels which acts as a vasodilator. This antioxidant has been shown to reduce the risk of heart disease, diabetes, and other illnesses. The Blueberry Diet is a fruit diet that helps you lose belly fat by taking advantage of the health benefits of eating blueberries such as the positive effect its Antioxidants such as anthocyanin have on your body, Vitamin C to keep your immune system strong, and Vitamin E for antiaging. As the berry ripens, anthocyanin content increases to provide a visual cue that distinguishes the ripe berry from the unripe berry. They have also shown to improve short term memory and motor coordination (14). When the body is under a consistent pro-inflammatory state, chronic diseases get an environment to develop and progress. This in turn positively affects the Urinary tract and ensures low or no UTI. Summary: The antioxidants present in blueberries lower the LDL cholesterol in the blood and reduce inflammation. Researchers have confirmed that this antioxidant property of blueberry can alleviate and protect against intestinal inflammation (38). The fructose in blueberries can cause digestive discomfort, including bloating, in people with IBS and fructose malabsorption or intolerance. Evidence-based Articles, Written by Experts. Blueberries are a common fruit that has many health benefits. It works in the same manner as fibrates (a class of lipid-lowering medications). Aid in Weight Loss. The products, if any, mentioned here are recommendations based on our selection criteria. Therefore, eating blueberries on a regular basis may prevent cell damage cause… According to test tubes, the plant is a very powerful antioxidant, particularly given its high anthocyanins content. However, not many studies have been done in this regard. The functional ingredients in blueberries lower the blood sugar level (44). Polyphenols, anthocyanins, and flavonoids in blueberries have the highest antioxidant capacity in comparison to any other fruits and vegetables. FoodData Central, 2019. fdc.nal.usda.gov. In the pre-diabetic stage, insulin resistance is a characteristic of glucose intolerance which includes impaired fasting glucose, and impaired glucose tolerance (20). Over a huge 25-year study, eating three servings of blueberries a week was shown to decrease one’s chance of getting type 2 diabetes by 7%. Blueberries refer to perennial flowering plants that produce blue or purple berries, which are also known as blueberries. 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. Vitamin B6 and folic acid in blueberry also prevent the buildup of this compound. The Nutritional Content of 1 cup of raw blueberry (148 grams): Berries are low in calories and high in moisture and fiber. Pre-clinical and clinical studies have found improvements in insulin resistance and glucose tolerance after blueberry consumption in obese and insulin-resistant people (24). The Benefits Reduce DNA Damage Adequate Vitamin K intake also improves calcium absorption and may reduce calcium loss. Eat 1/2 cup of blueberry every day with cereals or for afternoon snacks. Liver damage may be caused due to increased exposure of the liver to toxins, chemicals, drugs, and alcohol. Such protective effects were especially observed in the case of colon cancer (9). Blueberries are super rich in polyphenolic compounds including flavonoids, phenolic acid, and stilbenes that additionally help in lowering high blood pressure. People who are sensitive to this compound should steer clear of it. Antioxidants present in the diet have a crucial effect on the prophylaxis and progression of the diseases that are associated with oxidative stress. Studies have confirmed that blueberry can reduce vascular complications in diabetes. The high vitamin k content in blueberries can affect blood clotting, so they are best avoided those on blood thinners. 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. They also improve the antioxidant enzyme system. This article shall focus on the potential health benefits of consuming blueberries. 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. 10 Benefits Of Blueberries – Reasons To Eat Blueberries More. Blueberries have numerous health benefits according to folk medicine. These are commonly the cardiovascular diseases, diabetes type 2, cancer and Alzheimer’s amongst many (15). When it comes to health benefits of blueberries, it is worth mentioning the ability of immunity boosting, first and foremost. 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. Summary: Blueberry is a plethora of phytonutrients that put it on top of the ANDI list, making it one of the healthiest fruits available. Anthocyanin in blueberries has antioxidant properties and can lower the LDL cholesterol. Blueberries are high in anthocyanins and fiber content, which are known … Blueberries are a great source of Vitamin K. It is a vital nutrient that has a number of functions in our body. The antimicrobial properties that are found in Lowbush blueberries protect against the following: Lowbush blueberry was found to inhibit intestinal pathogens and protect probiotics. Eating too many blueberries can have uncomfortable digestive side effects. Over the years, studies have been reported that anthocyanins in blueberries might play an important role in mitigating obesity by decreasing weight and adipose tissue build up. A study was conducted on rats and it was found that anthocyanins present in blueberry effectively prevented the symptoms associated with inflammatory bowel diseases such as diarrhea and abnormal bowel movements. Blueberries are a healthy, low-calorie snack that provide the body with plenty of … Blueberries play well with other fruits! In the recent past, insulin resistance has become a public health concern. 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). Save my name, email, and website in this browser for the next time I comment. There are a whole range of recipes that include the super berries, including smoothies, breakfast bowls, salads, pancakes and baked goods (for a 'cheat day'!). It has Vitamin K, calcium, manganese, and zinc improves bone mass and decreases calcium excretion. Is This an Emergency? Here are some of the powerful health benefits associated with the blueberry diet: Lose Belly Fat. Inflammation of the brain cells is believed to play a crucial role in the development of neurodegenerative diseases, especially due to the increased production of reactive oxygen species (ROS). The presence of flavonols and tannins in blueberry extracts had the ability to inhibit the growth of cancer-causing cells by 50% (8). It regulates blood clotting, improves bone density, reduces cancer risk and provides cardiovascular risk. 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. Phytosterols found in blueberries can keep the LDL cholesterol down to a healthy level. Blueberries having similar constituents like cranberry also work in an exact manner and prevent the bacteria from attaching (34). One of the greatest reasons for the development of heart disease is reactive oxygen species (ROS). What Even Is Carb Cycling – And Should I Try It? According to a study, drinking wild blueberry juice … Let’s look at these benefits and side effects of blueberries in depth. Anthocyanins also suppressed the production of free radicals and inflammatory markers (40). Eating blueberries early in the morning can help in managing stomach ulcer. Blueberries contain a very high amount of salicylate which also happens to be an important ingredient of aspirin. Blueberry growing goes back to the beginning of the 20th century in the United States and Canada (1). The short answer is yes, puppies can eat blueberries in moderation. Several studies on the effect of blueberries on cholesterol were done, and a positive relation was found to exist. It also improved the structure of the colon and small intestine and reduced intestinal lesions. It is found that proanthocyanidins that are present in blueberry leaves are able to inhibit the replication of the hepatitis C virus. Side effects vary considerably from gastrointestinal distress to hypoglycemia to increased risk of bleeding. High anthocyanins in blueberries can increase the anti-inflammatory cytokines and reduce oxidative stress (17). “Insulin resistance is defined as inefficient glucose uptake and utilization in peripheral tissue in response to insulin stimulation”. This is known as cognitive decline and age plays the most crucial part in it. Take a look at the blueberry nutrition profile, and you’ll quickly see why this … People who take prescription blood thinners like warfarin are told to keep their Vitamin K consumption to a balanced level (46). 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. It lowers inflammation, reduces blood glucose and helps decrease hypertension. This is because of the fiber content in the fruit. Intake of blueberries has shown to directly benefit people with insulin resistance. All these effects together help in memory restoration and improving concentration levels (33). 1. Excessive buildup of a compound known as homocysteine in the body can damage blood vessels and lead to heart problems. These help in neutralizing the free radicals, reducing the level of oxidative stress. Can Puppies Eat Blueberries? It is a flavonoid that protects and strengthens the veins, vessels, and cells in the body. Clinical and preclinical studies only have confirmed them. Summary: The polyphenols in blueberries reduce the oxidative stress in the brain thereby protecting it from aging and neurodegenerative disorders. Blueberries contain a large amount of fiber – 3.6 grams per cup to be exact. The common symptoms are blurred vision, pale skin, headache, sudden nervousness, sweating, loss of consciousness. 18 Reasons Why Spinach Deserves ‘Super’ Status. It was further observed that the daily intake of freeze-dried blueberry powder brought down the systolic blood pressure by 5.1% and diastolic blood pressure by 6.3%. You may be able to find more information about this and similar content at piano.io, The 24 Best Booze-free Bevs for a Drier December. Blueberry is packed with powerful antioxidants. 'Blueberries are rich in vitamin C, potassium and fibre', says nutritionist Angelique Panagos. Blueberries are a healthy, low-calorie snack that provide the body with plenty of nutrients. 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.
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