Hhealth, six-year study in older Eucalyptus oil Subcutaneous fat removal that blueberries and strawberries were linked to Blueberry health benefits in brain aging Blueberry health benefits up to hhealth and Eucalyptus oil half years Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Blueberries are low in calories but high in nutrients. By Zachary Smith. Centers for Disease Control and Prevention.

Blueberry health benefits -

Use a cookie cutter or knife to cut out shapes. Gather the scraps and roll out to make more shapes. Place the dough shapes over the apple-blueberry mixture until the top is covered. Bake until the apples are tender and the topping is golden, about 30 minutes.

Serve warm. Allie Wergin is a registered dietitian nutritionist in New Prague , Minnesota. Skip to main content. Posted By. Allyn Wergin, R. Diabetes Education, Nutrition. Recent Posts. Speaking of Health. Topics in this Post. Related Posts Embrace a healthy mindset for eating — no matter the occasion.

Often overlooked and overshadowed by more exotic types of berries , blueberries remain one of the most nutritious, antioxidant-rich types of fruit in the world and have been shown to do everything from enhance brain health to keep your heart strong. Plus, in addition to the long list of health benefits of blueberries, these fruits are also super sweet, low-calorie and delicious.

Need any more convincing on why you should add this flavorful berry into your diet? Keep reading to learn about the health benefits of blueberries, and find some creative ways to squeeze few servings of this top superfood and organ-nourishing food into your day.

Here are the top seven health benefits of blueberries:. Antioxidants are compounds that fight harmful free radicals and provide a myriad of health benefits.

In fact, antioxidants not only prevent cell damage, but also protect against several types of chronic disease, including cancer, heart disease and diabetes. Blueberries are one of the best sources of antioxidants. One study in China compared the antioxidant capacity of blueberries, blackberries and strawberries and found that blueberries not only contained the highest total antioxidant capacity, but also contained more of many specific types of antioxidants, including phenols, flavonoids and anthocyanins.

Wild blueberries are especially high in antioxidants. A study in the British Journal of Nutrition , for example, found that supplementing participants with wild blueberry powder increased serum antioxidant status by 8. Thanks to the antioxidant properties, blueberries are often used in formulations with lutein to support eye health as well.

Other top antioxidant foods include dark chocolate, goji berries , pecans, clove and cinnamon. Research has unearthed some impressive findings on the ability of blueberries to protect against certain types of cancer. For example, a test-tube study reported that blueberry extract was able to inhibit the growth and spread of breast cancer cells, making blueberry extracts potential cancer-fighting agents.

Another animal study from the Brown Cancer Center at the University of Louisville treated rats with breast cancer using blueberry powder and found that it reduced tumor volume by 40 percent.

Similarly, a test-tube study showed that low-bush blueberry juice reduced the growth of several types of cancer, including stomach, prostate, intestine and breast cancer cells. Although these results are promising, be sure to consume a variety of berries along with plenty of other fruits and vegetables to really optimize the cancer-fighting potential of your diet.

Fiber moves slowly through your digestive tract, promoting satiety and keeping you feeling fuller for longer to aid in weight loss. Several animal studies have confirmed the beneficial effects of blueberries on weight loss.

An animal study published in the journal PLoS One , for instance, found that blueberry juice prevented obesity in mice fed a high-fat diet. Another animal study conducted by the Cardiovascular Center and the Michigan Integrative Medicine Program showed that blueberry intake was associated with a reduction in belly fat for obese rats.

Be sure to combine blueberries with a nutritious, well-rounded diet and plenty of physical activity to promote weight loss even more.

One of the most impressive health benefits of blueberries is its ability to enhance brain health. There have been many studies suggesting that eating blueberries could improve memory and cognition. In a study published in the European Journal of Nutrition , consuming a blueberry drink was found to improve cognitive performance compared to a placebo in 21 children.

Another study showed that drinking wild blueberry juice daily for 12 weeks was able to improve the memory of older adults. Additionally, blueberries are loaded with antioxidants, which can protect the brain from free radical damage and promote healthy brain aging. In addition to blueberries, other brain foods that can help enhance memory and focus include avocados, beets, leafy green vegetables and walnuts.

Although inflammation is a normal immune response that helps protect your body from illness and injury, chronic inflammation is at the root of most diseases.

In fact, inflammation is thought to contribute to a wide range of conditions, including cancer, autoimmune conditions, heart disease and even depression.

Thanks to their high antioxidant content, blueberries have been shown to have a significant anti-inflammatory effect in the body. A test-tube study even found that the polyphenols found in blueberries helped reduce the activity of several markers of inflammation. Similarly, an animal study published in the Journal of Pharmacy and Pharmacology also found that blueberry extract was effective in reducing swelling in rat paws.

Celery, broccoli, pineapple, salmon and chia seeds are just a few other anti-inflammatory foods that should be included in a disease-fighting diet.

With 3. When you eat fiber, it travels through the gastrointestinal tract undigested, adding bulk to the stool to keep you regular. Dietary fiber is an important part of a healthy diet and may have protective effects against various diseases 5.

One cup grams of blueberries provides 3. Blueberries are low in calories and fat. Blueberries are a good source of manganese and vitamins C and K1. They also provide small amounts of copper, as well as vitamins E and B6. Blueberries are rich in antioxidants and beneficial plant compounds, including:.

They belong to a large family of polyphenols called flavonoids, which are believed to be responsible for many of the beneficial effects of blueberries More than 15 different anthocyanins have been detected in blueberries, with malvidin and delphinidin being the predominant compounds 10 , 17 , These anthocyanins seem to be concentrated in the skin of the fruit.

Therefore, the outer layer of the berry is the most nutritious part Blueberries are rich in beneficial plant compounds and antioxidants — especially anthocyanins — which may account for many of their health benefits. Heart disease is the leading cause of death worldwide Studies note a relationship between berries — or flavonoid-rich foods — and improved heart health 20 , Some research suggests that blueberries may have significant health benefits for people with high blood pressure, a major risk factor for heart disease 21 , These berries may also inhibit the oxidation of LDL bad cholesterol — a critical step in the heart disease process As the number of people older than 65 increases worldwide, so will age-related conditions and diseases.

Interestingly, a higher intake of flavonoid-rich foods like blueberries has been associated with better brain function Eating blueberries may prevent oxidative stress — which plays an important role in the aging process These berries may also improve brain function directly.

In one week study, drinking blueberry juice daily improved memory in 9 older adults with early memory decline Another, six-year study in older adults found that blueberries and strawberries were linked to delays in brain aging by up to two and a half years The prevalence of type 2 diabetes is increasing steadily worldwide People with diabetes are sensitive to rapid changes in blood sugar and need to be cautious when they eat foods rich in carbs.

Test-tube studies suggest that the anthocyanins in blueberries can have beneficial effects on blood sugar control 30 , One six-week study found that two blueberry smoothies daily helped improve insulin sensitivity in obese people who were at a high risk of developing diabetes Blueberries may also affect blood sugar levels directly after a high-carb meal by blocking certain digestive enzymes and reducing blood sugar spikes Blueberries may decrease your risk of heart disease, boost brain health, lower blood sugar levels, and improve insulin sensitivity.

When eaten in moderation, blueberries do not have any known adverse effects in healthy individuals. Allergy to blueberries does exist but is extremely rare Blueberries are a popular, delicious fruit.

Eating blueberries on a regular basis may prevent heart disease, improve brain health, and help moderate blood sugar levels. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Blueberries are highly nutritious and among the world's most powerful sources of antioxidants.

Packed with antioxidants, bealth tiny fruit can Bluebetry keep your heart pumping and strong. For Bleuberry trying beenfits keep a strong Nutrient timing for carbohydrate utilization and reduce the risk of heart disease Beneflts, they very well might Eucalyptus oil. Bwnefits look at Blueberry health benefits numbers. Just one cup of blueberries a day can provide loads of nutrients: 24 percent of your daily intake of vitamin C36 percent of vitamin K, 25 percent of manganese, which helps with blood clotting and promotes bone and muscle strength, and 14 percent of dietary fiber, according to the Cleveland Clinic. Blueberries are high in soluble fiber, which helps your gut remove bile and manage cholesterol, a known risk factor of cardiovascular health.

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