Discover our full range of health benefit guides and read about the health benefits of cranberry and cranberry juice, raspberries and strawberries. Blueberry Health Benefits – Blueberry is a plant that allied with cranberries, but cranberry fruit is in red color, the fruits are also almost the same. If not, you will find it interesting that these tiny blue gems are extremely precious and do a lot of good to your health, though their size is quite small. This action has linked anthocyanidins to a reduction in cardiovascular disease (by protecting the vessels around the heart). Cyanococcus) is a... 2. The 13 Most Anti-Inflammatory Foods You Can Eat, 29 Healthy Snacks That Can Help You Lose Weight, Blackberries: Health Benefits and Nutrition Information, 11 Reasons Why Berries Are Among the Healthiest Foods on Earth, 5 Impressive Health Benefits of Acai Berries. See our website terms and conditions for more information. Blueberries are nutritious and available year-round for most people. After 12 weeks, they experienced improvements in several markers of brain function (25). As well as being rich in antioxidants, blueberries are also a good source of essential vitamin C and fibre 1 . Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease. Blueberries … In an eight-week study, obese people who had had a high risk of heart disease noted a 4–6% reduction in blood pressure after consuming 2 ounces (50 grams) of blueberries per day (18). Blueberry anthocyanins are among the most unique of these phytonutrients, and they include cyanidin, malvidin, delphinidin, pelargonidin, peonidin, and petunidin.Blueberries are a very good source of vitamin K, vitamin C and manganese as well as a good source of fiber and copper. Here are 5 impressive health benefits of acai berries. Nicknamed "brain-berry" by many scientists, blueberries contain polyphenolic compounds, specifically anthocyanins, that are known for having antioxidant and anti-inflammatory properties. While eating blueberries may lower blood pressure and oxidized LDL cholesterol, it’s important to keep in mind that these are risk factors — not actual diseases. Health Benefits Blueberries contain vitamins, minerals, and antioxidants that provide notable health benefits. I guess that when we think of the many health benefits of fruit, most people would assume that fresh fruit was a much healthier option than the frozen variety. Often touted as a 'superfood', does the blueberry live up to the health food hype? Healthline Media does not provide medical advice, diagnosis, or treatment. Phytochemicals have been extensively researched for their antioxidant action that helps protect the body against a long list of diseases. Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence (23, 24). One cup of blueberries contains 3.6 grams of fiber, which helps promote normal and regular digestion. Let's investigate the health benefits of blueberries. It is said to occur tens of thousands of times per day in every cell in your body (10). It is closely related to similar shrubs, such as those that produce cranberries and huckleberries. Blueberries are the King of Antioxidant Foods Benefits 1) Maintaining healthy bones. It would be much more informative to know whether blueberries help prevent hard endpoints like heart attacks, which are the world’s leading cause of death (21). Blueberry is a plant that come from North America, which saves a lot of health benefits for the body. The fashionable blueberry (vaccinium myrtillus) was one of the first to be titled a ‘superfood’. 15 Health Benefits of Blueberries Blueberries are Very High in Nutrients. Often touted as a powerful antioxidant, does the blueberry live up to the health food hype? Many of the benefits of blueberries are due to the various plant compounds found in the berry, including polyphenols. Legend suggests that during World War Two, British Air Force aviators ate bilberry jam daily to improve their night vision. 1. The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids. They boost your heart health, brain function and numerous other aspects of your body. 10 Proven Health Benefits of Blueberries 1. Why are blueberries healthy? Other studies have observed similar effects — especially for postmenopausal women (19, 20). Here are 11 ways that eating berries can improve your health. Store in the fridge where they will keep, although they are best if consumed within a few days. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). Eating breakfast can be either good or bad, depending on what foods you eat. Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk. A study in 93,600 nurses found that those with the highest intake of anthocyanins — the main antioxidants in blueberries — were at a 32% lower risk of heart attacks compared to those with the lowest intake (22). They also contain a decent amount of soluble fibre, which slows down the rate at which sugar is released into the bloodstream and helps to keep the digestive system happy. Blueberries have a scientific name Vaccinium cyanococcus.Blueberry fruit is green when unripe and changes to blue when ripe. A 1-cup (148-gram) serving of blueberries contains (1): They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates. Traditional medicine suggests blueberries as a remedy for both diarrhoea and constipation and they may be able to help with urinary tract infections. In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process. Here are 10 proven health benefits of blueberries. health benefits of cranberry and cranberry juice, Chicken & avocado salad with blueberry balsamic dressing. One of the most impressive health benefits of blueberries is its ability to enhance brain health. In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. This article was last reviewed on 4 July 2018 by Kerry Torrens. There are many different varieties of blueberry growing in different regions of the world. One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects (7). It is widely known that cranberry juice can help prevent these types of infections. Frozen Blueberries. Human studies have also yielded promising results. Health Benefits of Blueberries You might have heard that blueberries are good for you; but do you know how exactly they are good for you and to what extent? It is also problematic when your “bad” LDL cholesterol is oxidized. Blueberries Are Low in Calories But High in Nutrients Blueberries have been shown to directly increase antioxidant levels in your body (8, 9). Having a healthy snack on hand can make or break your diet. Blueberries (and other berries such as raspberries and blackberries) are an excellent source of vitamin C, which helps protect cells against damage and aids in the absorption of iron. The health benefits of blueberries are due mainly to anthocyanidins. Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol (17). In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity (30). Berries are among the healthiest and most nutritious foods on earth. They are green in color when they first appear, then deepen to purple and blue as they ripen. Before freezing, spread the berries out on a baking sheet and place in the freezer until frozen. This is driven partly by local inflammation and oxidative stress in your muscle tissue (33). Blueberry health benefits include a healthy digestive system. It's well known that oranges are a great source of vitamin C and bananas have plenty of potassium. Apple & blueberry bircherChicken & avocado salad with blueberry balsamic dressingGet up and go breakfast muffinsInstant frozen berry yogurt Heart helper smoothie. These anti-diabetes effects occur with both blueberry juice and extract (27, 28, 29). All rights reserved. These findings agree with smaller studies that use either fresh or powdered blueberries (13, 14). The blueberries nutritional benefits are responsible for its digestion-aiding credentials. Cultivated blueberries are common and taste sweeter than those grown in the wild, which are tart. If you use blueberries at least once or twice per day, the balance of blood fat is enhanced significantly and the level of … Although this study used blueberries and not bilberries, the results are meaningful as blueberries have a very similar nutrient and polyphenol profile. Packed with vitamins, antioxidants, and fiber, blueberries offer a host of health benefits, including dramatic benefits for the brain. Blueberry health benefits have strong connection with the improvements of cardiovascular system, which means that your heart can benefit much from blueberries. The blueberry bush ( Vaccinium sect. Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. Blueberries are among the most nutrient-dense berries. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. Blueberries can reduce blood sugar levels, improve digestion, increase the acidity of gastric juice, burn fat, improve memory, and many other benefits. However, it is important to note that their superfood label is somewhat over the top and all berries, not just blueberries, have similar benefits. Health Benefits of Blueberry Tea • It is a Powerful Antioxidant: Blueberries have antioxidants that protect cells from damage caused by unstable molecules called free radicals. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Chronic inflammation can lead to weight gain and disease. They appear to benefit aging neurons, leading to improvements in cell signaling. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. Expert nutritionist Jo Lewin investigates the dietary benefits of blueberries. They’re so tasty and convenient that many people consider them their favorite fruit. UK grown blueberries are in season from June to September. Blueberries are thought to contain one of the highest antioxidant levels amongst common fruit and veg. You can eat them alone or mix them with other fruits, make jam, make smoothies, juice or use them in various dishes. A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Blueberries health benefits include improving cognitive function, treating urinary tract infection, preventing cancer, slowing aging process, fighting diabetes, a good source of vitamins and minerals, supporting healthy heart, promoting healthy immunity, enhancing the skin, supporting healthy eyes, and reducing risk of high blood pressure. These berries are super healthy and have excellent nutritional properties. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen. Another popular use of blueberries is related to vision and protecting against age-related macular degeneration. More studies are needed before any claims can be made. Blueberries are an easy addition to breakfast cereals with a dollop of yogurt and they blend well into a smoothie. The high fiber content, those splendid hostile to oxidants and the capacity to break down the ‘terrible cholesterol’ make the Blue Berry a perfect dietary supplement to cure numerous heart ailments. This action has linked anthocyanidins to a reduct… A better environmental choice might be to choose frozen berries or freeze at home when in season. Blueberries are incredibly healthy and nutritious. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Once frozen, put them in a plastic bag for storage. Collagen is the support system of the skin. Choose blueberries that look firm and free from moisture, since the presence of moisture will cause them to spoil. Blueberry growing goes back to the beginning of the 20th century in the United States and Canada ().The blueberry plant is a perennial flowering shrub, mostly grown in North America. Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries (32). Here are 8 of the healthiest…. Blueberries: Nutritious Things Come in Small Packages This plump summer berry is packed with antioxidants, vitamin C, and a tangy flavor that comes to life in our recipe for blueberry crisp. Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently two of the world’s biggest health problems. This small yet useful fruit can deliver many health benefits, some of the benefits of blueberries are: improve your heart health, skin health, blood pressure, cancer prevention, diabetes, and mental health too! But … Blueberries provide us with an outstanding variety of phytonutrients, including stilbenoids like pterostilbene and flavonoids like quercetin, myricetin, and kaempferol. 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