6 Health Benefits of Blueberries
Eating blueberries is a tasty way to add vitamins and nutrients to your diet. Blueberries are great source of vitamin E, vitamin A, and vitamin K. They are also rich in minerals, such as calcium, potassium, phosphorus, and magnesium. Adding blueberries to your diet can help promote healthy blood pressure and strengthen your immune system. Blueberries have many health benefits that makes them a superfood. In order to get the maximum benefits of blueberries, you need to eat them at least three times a week.
1. Rich in Antioxidants
Did you know that blueberries have the highest antioxidant capacity of all fresh fruit? Recent studies have ranked blueberries number one in beneficial antioxidants among commonly available fruits and vegetables. Being one of the best sources of antioxidants, blueberries can help slow the aging process. The antioxidants found in blueberries help fight free radicals, which are responsible for damaging the skin. They also help strengthen immune system and can have a positive impact on your mood.
2. Improves Heart Health
Studies show that blueberries can help improve heart health and fight obesity. Lutein, a carotenoid found in blueberries, which reduces the risk of heart disease and stroke. Eating blueberries reduces heart disease risk by lowering blood pressure. Blueberries also lowers bad cholesterol, which in turn reduces the risk of a heart attack. In addition, blueberries decreases oxidative stress, which also protects your heart.
3. Protects Brain and Memory
Did you know that eating blueberries can help prevent your brain from aging? More than a couple studies show that blueberries protect the brain against the effects of age-related short-term memory loss. Eating blueberries can help improve memory and decrease the risk for dementia and Alzheimer's disease. The polyphenols found in blueberries protect the brain from stressors and restore cognitive function. Experiments conducted on mice showed that blueberries helped brain performance by reducing the amount of damage free radicals caused in brain cells.
4. Lowers the Risk of Cancer
Eating blueberries may help reduce the risk of cancer. A study conducted from 1984 to 2002 indicated that eating blueberries reduced the risk of ovarian cancer. The content of phytonutrients found in blueberries may prevent cancer by slowing down the growth of cells, preventing cells from spreading, and reducing inflammation. The vitamin C in blueberries helps prevent cancer by neutralizing volatile oxygen free radical molecules and preventing damage to your DNA. Animal studies show that eating blueberries reduces the risk of colon cancer by 57 percent.
5. Improves Vision
Blueberries are helpful in improving your vision through the antioxidant properties of anthocyanins. Blueberries are great source of Vitamin A, which is an essential nutrient for maintaining good eyesight. Clinical studies have found that blueberries can slow vision loss and help prevent conditions such as glaucoma. Eating blueberries may also improve night vision and prevent tired eyes. The antioxidants in blueberries improve night vision and promote faster adjustment to darkness.
6. Supports Digestive Health
Blueberries are high in dietary fiber, which promotes digestive health. Since blueberries are rich in fiber, they can help to prevent constipation and diarrhea. Fiber also aids in digestion and the absorption of nutrients. Adding blueberries to your diet can significantly reduce the symptoms of urinary tract infections. The antioxidants in blueberries protect your digestive tract from any damage from outside sources.
- Aim to eat berries at least three times a week.
- When choosing blueberries, look for berries that are dry, plump, round and free of dents and bruises.
- Avoid blueberries that are dull in color or appear soft and watery.
- Store blueberries in a sealed container and keep refrigerated.
- Don't wash your blueberries before freezing them as this will toughen their skins. Wash blueberries right before eating them.
- Try to add blueberries to meals as often as possible. You can add blueberries to smoothies, salads and yogurt.