What are the nutritional health benefits of eating blueberries?

health benefits of blueberries

Blueberries are the highest antioxidants fruit than all fresh fruits. Particularly, these are rich in anthocyanins, vitamin C, vitamin E, vitamin A, iron, zinc, B complex, vitamin E, copper, and selenium. Knowing the health benefits of blueberries, one must keep it in his/ her diet chart.

Blueberries are a nutritional powerhouse as a result of that sometimes blueberries are called ‘brain berries’. Include blueberries in your diet may help you-

  • decrease heart problem
  • prevent to increase cancer cell
  • boost memory power
  • improve your vision
  • reduce abdominal fat
  • decrease pain and inflammation
  • increase glossiness of the skin

Here, some health benefits of blueberries in details:-

1) Beneficial for heart problems:-

Blueberries are rich in high anthocyanin content which helps you to prevent heart attacks (1). In particular, Anthocyanins have been found to counter the buildup of plaque, dilate arteries, and remove other cardiovascular problems (2).

These are also rich in fiber and antioxidants which help you to prevent heart attacks.

A Harvard School of Public Health study published in the January 2013 issue of the Journal of the American Heart Association, has shown that eating three or more servings of blueberries per week may help to reduce a woman’s risk of heart attack as much as 33%.

2) Blueberries and Cancer:-

Especially, phenolic and resveratrol (3) present in blueberries can do wonders to prevent or treat cancer.

A study published in the Journal of Agricultural and Food Chemistry has found that the phenolic compounds in blueberries may prevent colon cancer cell proliferation.

The Beckman Research Institute found that blueberries have the potential to prevent the growth of Triple-Negative Breast Cancer, a particularly aggressive form of breast tumor.

3) Are blueberries good for memory?:-

When we talk about brain health, blueberries come to our mind first among all fruits. That’s why it is called ‘ brain berries’ (4) (5) (6).

In addition, blueberries contain vitamin A, anthocyanin, selenium, B-complex, zinc, sodium, vitamin C, potassium, copper, phosphorus, magnesium, vitamin E, manganese.

These power-packed berries can help you to prevent the death of neurons, brain cells as well as restore the health of the central nervous system.

It also protects from age-related memory loss like dementia and even Alzheimer’s along with cognitive decline (7) (8) (9).

It improves learning capacity among students as well as boosts memory power (10).

This fruit can also help you to protect the brain from oxidative stress.

4) Health benefits of Blueberries for Eyes:-

If you are suffering from vision problems, blueberries can help you to slow down visual loss (11) (12).

It can also delay your age-related vision problem such as cataract and macular degeneration because it contains a high level of antioxidants including carotenoids such as lutein, zeaxanthin, flavonoids, vitamin A, C, E, zinc, phosphorus, anthocyanin (13).

5) Advantage of Blueberries for Weight Loss:-

Studies have found that eating blueberries daily can reduce abdominal fat as well as total weight loss.

Blueberries are rich in catechin which is an antioxidant and natural phenol that decrease belly fat by activating fat burning.

6) Are Blueberries anti-inflammatory?:-

Blueberries are also very helpful to reduce pain and inflammation. Moreover, it increases heat- shock protein which reduces pain and inflammation in your body (14) (15).

Moreover, blueberries contain salicylic acid which is a natural version of aspirin so reduce pain and inflammation (16).

7) Blueberries for Urinary tract infections:-

Bacteria such as b-coli are responsible for urinary tract infections. Furthermore, Blueberries have some compounds that prevent the growth of this kind of bacteria.

8) Reduce Type 2 Diabetes:-

Most importantly blueberries are also beneficial to reduce type 2 diabetes. In particular, Blueberries contain a large number of phytochemicals including abundant anthocyanin pigments. Studies have found that regular, moderate intake of blueberries or anthocyanin reduce type 2 diabetes and improve weight maintenance (17). (18).

9) Benefits of Blueberries for Skin:-

Resveratrol and pterostilbene, the polyphenol found in blueberries (19) help you to increase the glossiness of your skin.

It removes scars, wrinkles from your face not only that it also keeps maintaining your skin health well and helps you to lead a glamours life.

Conclusion:-

From the above discussion, we have found that the health benefits of blueberries are excellent. These are also beneficial in many fatal diseases such as heart attack, type 2 diabetes, eyes, cognitive decline, urinary tract infections, cancer, etc.

Furthermore, Phenolic and resveratrol present in it can prevent the growth of cancer cells. Besides that, these are rich in antioxidant components that help to reduce cardiovascular problems.

Anthocyanin, vitamin A, B-complex, vitamin C, vitamin E makes it the highest antioxidants fruit than all other fruits. So, include blueberries in your diet chart may be beneficial for your physical and mental health.

Abhijit Ghosh

Hi, I'm Abhijit Ghosh, an aspiring blogger , have completed master degree as well as nutrition and two years yoga courses. This blog is dedicated for helping people learn about healthy food and yoga to keep fit, active and healthy all the day long .