Blueberries are one of the most beneficial fruits in existence. They’re not just rich in antioxidants, but they also offer a range of other health benefits.
Find out how to incorporate them into your diet in this article.
High Antioxidant Value
Blueberries and blackberries, strawberries, and plums have the highest total antioxidant capacity of any food. It is regarded as one of the “superfruits,” with a promising combination of nutrient value, emerging research evidence for health benefits, versatility for manufacturing popular consumer products, and antioxidant strength.
Antioxidants are thought to aid in guarding the body against the detrimental effects of free radicals on cells and the chronic diseases associated with the course of aging.
The antioxidants present in this fruit can protect the cells, so there is less chance of aging. Blueberries contain 14 mg of vitamin C and 0.8 mg of vitamin E per cup.
Blueberries also contain anthocyanins and phenolics that can act as antioxidants. With this, the effects of blueberries on the skin are copious.
Neuron Protection
The compound anthocyanin, found in blueberries, is thought to slow down age-related loss in the mental capacity of humans. Those who eat more blueberries are thought to have better functioning in motor behavioral learning and memory.
Anthocyanin also gives blueberries their color and might be the key factor in the blueberry’s antioxidant and anti-inflammatory properties. While it is thought that aging can decrease cognitive and motor functions, blueberries can be a huge help in improving mental functioning.
Better balance and coordination
Blueberries also have positive effects on balance and coordination. In a study by Dr. James Joseph of Tufts University, it was found that a diet loaded with blueberries counteracted the poor balance and coordination associated with aging. In this study, published in the Journal of Neuroscience, Joseph fed four rats a normal diet. But among these groups, some were given blueberries, spinach, or strawberries.
For 18 weeks, the rats were tested for mental functioning, muscle strength, coordination, and balance. The two groups that were fed with strawberry and blueberry extracts performed well on these tests, but the group fed with blueberries showed the most improvement.
Not only that, but findings also showed that blueberries improved the neuronal functioning of rats. Dr. Joseph suspects the findings are a result of blueberries’ rich store of flavonoids—phytochemicals that have an effect on cell membranes. These findings suggest that nutritional intervention can offer hope to those suffering from poor balance and coordination related to aging.
Prevention of diseases
A serving of blueberries provides a relatively low glycemic load while providing a diverse range of nutrients, which also means there are fewer calories (good news for calorie-watchers) in a serving full of phytochemicals and nutrients such as iron, vitamins C and E. Because of the phytochemicals present, the risk of acquiring some deadly diseases may also be prevented.
Anthocyanins, proanthocyanidins, flavonols, and tannins found in this wonderful fruit may help prevent cancer by inhibiting some cancer mechanisms. These components protect the DNA from damage and disintegration caused by free radicals.
At a symposium on berry health benefits, there have been reports that eating blueberries and other similar fruits like cranberries may improve the cognitive deterioration occurring in Alzheimer’s disease and other conditions of aging. Blueberries may help lower the damage from a stroke.
Research has also shown that blueberries may help prevent urinary tract infections (UTI), hypertension, and hypercholesterolemia, which can also lead to potentially fatal heart disease.
If you want to make sure you’re getting enough of these sweet treats, be sure to add them to your diet today!
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