Nutrition trends come and go, but blueberries have always been highly recommended by doctors and dieticians. While most people connect healthy eating with tasteless foods, blueberries bust this myth! They add perfect flavors to our oats, pancakes, cheesecakes, smoothies, and even simple fruit salads. It’s no surprise that they are titled as a superfood and the “King of Antioxidants!”. Just a handful of blueberries per day gives you enough of several supplements, like vitamin C, vitamin K, dietary fiber, and phytonutrients.
It’s juicy, sweet, and super beneficial for your diet! What more do you want? Well, there is much more you can take from those beautiful “berries of goodness“! Today we will explore 11 unexpected health benefits of blueberries. Read until the end, and we are sure you will be pleasantly surprised!
1. The kind of antioxidants
Scientists have been studying and analyzing blueberries for years to rate them as the food with the highest number of antioxidants per weight.
Antioxidants prevent and destroy free radicals, which can permanently damage cellular structure and DNA, so we don’t want them in our system! It is truly impressive! Give your body this beneficial fuel of blueberries to help it work better!
2. Improve lung function
This benefit of blueberries is especially important due to the current global situation. We are now more than ever a lot more concerned about our overall health and our lung function. Blueberries can help you!
In a study, The American Journal of Clinical Nutrition found that when you add anthocyanin to adults’ diet, it slows lung-function decline. The consumption of an adequate amount of blueberries per week during the study was associated with those great results.
3. Increase heart health
Unfortunately, lots of people worldwide are affected by heart diseases, but blueberries may be the solution for future prevention. Those good fruits have the ability to reduce inflammation and oxidative stress, which protects against artery hardening – the condition that increases the risk of heart attacks and strokes.
Also, the fact that they contain no cholesterol but lots of fiber, vitamin C, vitamin B6, potassium, folate, and phytonutrients, works perfectly together to support a healthy heart.
4. Lower blood pressure
It has been discovered that adding blueberries to a person’s diet can have a similar effect as medication in lowering blood pressure. Isn’t this incredible? These amazing fruits contain calcium, magnesium, potassium, and a bunch of natural minerals and vitamins that are effective in naturally decreasing blood pressure.
5. Low GI
Blueberries have a very low GI – this means that they release natural sugars slowly, which will not spike your insulin levels while giving you a sustained energy release throughout the day to keep you feeling well. The Nutrition Journal published a study observing that blueberries can improve insulin sensitivity in people with insulin resistance, which implies that these small treasures can help in the fight against diabetes.
In general, berries are the fruits that contain the lowest amount of sugar (both fructose and glucose). They are an ideal food if you are looking for ways to lower your blood sugar naturally.
6. Improved brain function
You may find this strange, but eating blueberries can even protect your brain from aging. Amazing, we know!
Those blue antioxidants may help you keep your mind sharp and healthy. It is already proven that adequate consumption of blueberries can beat dementia. Numerous studies show that they can decline a neurodegenerative disorder resulting from cell death in parts of the brain. Berries can prevent us from getting Parkinson’s, Alzheimer’s, and Huntington’s diseases.
And as you know, good food creates a good mood! Blueberries are proven to boost a person’s mood and decrease the risk of developing depression if you consume them regularly.
7. Weight loss and healthy digestion
If you want to reduce your weight in a healthy way, you need to consume foods that are high in fiber. They will increase your satiety and reduce your appetite, making you feel full and satisfied with the flavors. The high fiber content in blueberries can help you achieve these and succeed in your weight loss journey with little effort.
Keep in mind that you have to combine them with other healthy meals. They are the perfect “guilty pleasure” without the feeling of guilt. It will also stimulate your digestive system to work better, promoting regularity and preventing constipation.
8. Fighting Urinary tract infections
This is great news, especially for most women who often suffer from urinary tract infections. The most recent research shows that the anti-adhesives in cranberry juice prevent the awful bacteria from infecting the bladder. Blueberries have the same anti-adhesives, so they are just as effective, and this is just one of the many benefits you didn’t know about blueberries!
9. Skin damage prevention
Can you imagine that blueberries contain nearly ¼ of the recommended daily value of vitamin C? This is beneficial in so many ways!
Let’s check out the beauty effects. Vitamin C boosts collagen’s function, and collagen is absolutely necessary for strong and healthy skin. This combination can protect your skin from UV rays, smooth wrinkles, and make your skin more elastic and smoother overall!
10. Muscle recovery
It is well known among athletes that a healthy diet can prevent muscle damage and reduce the recovery time from muscle soreness. Scientific research has shown that certain kinds of antioxidants contained in blueberries can increase the rate of muscle strength recovery and reduce oxidative stress.
And you don’t need to be a professional athlete to use their tricks. Here is this great tip! Take advantage of it to help you recover better from your next gym session.
11. Keep your bones strong
Blueberries are rich in minerals such as iron, zinc, vitamin K, phosphorous, manganese, calcium, and magnesium. All of them help with building and maintaining a healthy bone structure.
Let’s take zinc and iron, for example. They maintain the flexibility and strength in our bones and joints. If your body lacks Vitamin K, there is a higher chance of bone fractures, so you really need it! On another note, vitamin K improves calcium absorption. Every little thing is linked to another little thing, which creates the whole picture.
What do you think? Was this enough to encourage you to eat more of those treasures, powered with nutrients for the body and, as it turns out, the brain? Don’t wait anymore! Include them in your daily diet, and let us know how you feel afterward!