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13 Major Health Benefits Of Blueberries

Blueberries (Cyanococcus)  are blue colored ( Indigo colored) berries that grow on the shrubs of the same name. They are native to North America, and botanically speaking they belong to genus Vaccinium. Blueberries are very delicious in taste and provide a lot of health benefits because of the number of antioxidants, vitamins,minerals, antioxidant compounds,flavonoids, carotenoids etc. present in them. In this article, we will know about the major health benefits of blueberries but first, let’s take a look at the below-mentioned nutrition chart of blueberries.

 

Nutrition Chart Of Blueberries

Nutrition Chart Of Blueberries
Source-USDA

Health Benefits of Blueberries

Health Benefits of Blueberries
Source-pixabay.com

 

(1) Keeps Premature Ageing At Bay

Regular consumption of blueberries is very beneficial for reducing fine lines,wrinkles,dark spots, age spots etc. and thus keep premature aging at bay. This benefit of blueberries is mainly due to the presence of a number of antioxidants like Vitamin C and Anthocyanin ( a pigment that gives the blue color to blueberries) in it. These antioxidants are very effective for fighting with the free radicals of our body, stabilizes them and thus prevents them from doing damage to our body cells. Free radicals are nothing but the unstabilized ions that get formed during the oxidation of food in our body. Free radicals are bad because they steal the electrons from other molecules of our body and thus cause damage. 

 

(2) Prevents Urinary Tract Infections (UTI)

Urinary tract infections are the infections in the lining of the inner walls of the urinary tract. It is important to not to take them lightly as they can give rise to many other problems like complicating diabetes,make pregnancy riskier, increase risk of eye damage etc.  (source)

Blueberries are very effective for providing relief from  urinary tract infections and other complication,because of the presence of a large polymer like molecular compound present in it. This compound is very beneficial for inhibiting the growth of certain bacterial colonies like E. Coli at the lining of the inner walls of the urinary tract and thus prevents  infections of urinary tract.

In addition to this, the antibiotic properties of blueberries also help in providing relief from urinary tract infection. The Heavy compound responsible for inhibiting the growth of E Coli and other bacterial colonies not only prevents their growth but also scrub off the bacteria from the walls of the urinary tract,and thus prevents infection. Another berry that contains this compound is cranberry.

 

(3) Keep Eyes Healthy And Prevents Macular Degeneration

Our eyes are a vital sense organ of our body that allows us to enjoy the beauty of the world. Taking good care of our eyes is our responsibility and blueberries can help us in doing the same. Regular and moderate consumption of blueberries is very effective for keeping our eyes healthy and vision sharp.

This benefit of blueberries is mainly due to the presence of antioxidants ( like  Vitamin A, Vitamin C , Vitamin E etc. ) and carotenoids ( like Lutein, zeaxanthin etc.) present in them. These compounds fight the free radicals in our body and prevent our eyes from oxidative damage.

Blueberries are very effective for reducing the risk of various eye problems like macular degeneration, cataracts, myopia, hypermetropia,eye dryness, retinal infections etc.. The antioxidants and the carotenoids present in blueberries protect our eyes from all these risks and keeps our vision sharp. In addition to this, flavonoids ( like resveratrol, quercetin etc. )  and some other compounds like zinc and phosphorus present in blueberries also help in maintaining good eye health. 

Suggested Read- 10 Wonderful Beauty Benefits of Blueberries

 

(4) Improves Brain Health, Boost Memory And Reduces Risk of Alzheimer’s Disease

Blueberries are very beneficial for our brain health and can help in improving our brain function, boost memory and also reduces the risk of development of Alzheimer’s diseases. These benefits of blueberries are mainly due to the presence of antioxidants and some other compounds present in it. The antioxidants( like Vitamin A, Vitamin C and Vitamin E etc. )  present in blueberries fights with the free radicals of our body and prevents them from doing damage to our brain cells and nerve cells.

The other compounds like anthocyanin, selenium, zinc,sodium, potassium,copper, magnesium,phosphorus, manganese etc. prevents degeneration and death of neurons and thus helps in preventing ( and healing neurotic disorders).

This benefit of blueberries makes them very effective for reducing the risk of Alzheimer’s disease and they can also help in curing Alzheimer’s disease to a great extent as they heal damaged brain cells and neuron tissues and thus sharpens our memory.

 

(5) Provides Relief From Constipation And Keeps Digestive System Healthy

Blueberries are a good source of dietary fibers and 100 grams of blueberries contains about 2.4 grams of dietary fibers. These dietary fibers are very beneficial for our digestive health as they regulate bowel movement and ensures proper elimination of waste from our body, and thus provides relief from constipation. Other than this, blueberries are also a good source of vitamins,minerals, sodium, copper,fructose and other acids that improve digestion by stimulating gastric and digestive juices .

 

(6) Reduces The Risk Of Various Types Of Cancers

Regular and moderate consumption of blueberries is very beneficial for reducing the risk of several types of cancers like colon cancer, liver cancer etc. because of the number of antioxidants like Vitamin A, Vitamin C, Vitamin E etc. present in them. These antioxidants fight with the free radicals of our body, stabilizes them and thus prevents them from doing damage to our body cells, and reduces the risk of cancer. In addition to this, the other compounds like Pterostilbene, Ellagic acid, Anthocyanin, copper etc. present in blueberries plays an important role in reducing cancer risk and also helps in fighting against various types of cancers.

Suggested Read-  8 Major Side Effects of Eating Too many Blueberries

 

(7) Maintains Heart Health And Provides Relief From Cardiovascular Problems

Blueberries are very beneficial or our heart health and reduces the risk of various types of cardiovascular problems like heart attack, stroke, irregular heartbeat, atherosclerosis etc. The antioxidants like Vitamin A, Vitamin C, Vitamin E etc. and antioxidant compounds like Anthocyanin etc. present in blueberries fight with the free radicals of our body and thus protects our cardiovascular system from the oxidative damage.

Blueberries are also a good source of dietary fibers that absorb bad cholesterol and reduces the risk of  atherosclerosis ( building up of plaque at the inner lining of arteries). Other than this, other compounds like Potassium, Phosphorus, copper etc. present in blueberries also plays an important role in keeping our heart healthy and reducing the risk of various cardiovascular problems.

 

(8) Make Our Immune System Stronger

Regular and moderate consumption of blueberries is very beneficial for making our immune system stronger because of the number of antioxidants ( like Vitamin A, Vitamin C, Vitamin E etc. ), antioxidant compounds ( like anthocyanin, ellagic acid etc.), flavonoids, carotenoids ( like lutein, zeaxanthin etc. present in them).These compounds fights with the free radicals of our body stabilize the unstabilized ions and thus prevents them from doing damage to our immune system.

Our immune system plays an important role in keeping us healthy as it prevents pathogens like bacteria, viruses etc. from invading our body and thus reduces the risk of cold,flu,fever and other diseases associated with them.

Blueberries make our immune system stronger and a stronger immune system is more suitable for fighting against the diseases causing bacterias and viruses and thus maintains good health. Some other compounds like selenium, zinc, iron etc. present in blueberries also play an important role in strengthening our immune system.

 

(9) Aids In Weight Loss And Reduces Belly Fat

Blueberry is a very suitable fruit for the individuals who want to lose weight and get rid of the excess belly fat. They are low in calories but high in fiber and this makes them very beneficial for weight loss plan.

Consuming 100 grams of blueberries provides around 57 calories which means you can enjoy this fruit (  in moderation) without worrying about the weight gain, and the dietary fiber present in blueberries keep us satisfied for longer and decrease our urge to eat again and again, and thus controls overeating.

As overeating is a major cause of obesity so by controlling overeating, it also helps in controlling obesity. Other than this, blueberries are also beneficial for stabilizing sugar levels and prevents unwanted accumulation of fat in our body and helps in reducing belly fat.

 

(10) Provides Antioxidant And Antiinflammatory Benefits

Consuming blueberries on a regular basis is very beneficial to our health because of the number of antioxidants ( like Vitamin C, Vitamin E, Vitamin A), antioxidant compounds ( like anthocyanin, ellagic acid etc.), antioxidant flavonoids, carotenoids etc. present in them.

These antioxidants  provide a lot of benefits and some of these benefits are – prevents our body cells,tissues, and organs from oxidative damage, boost the immune system and strengthen our cardiovascular system, keeps premature aging at bay, regulates cholesterol level, reduces stress level etc.

Blueberries are anti-inflammatory in nature and this makes them very suitable for providing relief from joint pain, knee pain etc. caused by the inflammation and also for reducing the risk of various inflammatory diseases like arthritis, gouts etc.

 

(11) Good For People Suffering From Diabetes

Blueberries are very suitable for regulating blood sugar level and this makes them very suitable for people suffering from diabetes. They are low in calories and don’t release a lot of sugar in our blood stream, plus the dietary fiber present in blueberries slow down the rate at which sugar is released into the blood stream which means one can consume blueberries without worrying about the sudden spike in the blood sugar level.

 

(12) Make Our Bones Stronger

Blueberries are beneficial for our bone health too as it makes our bones stronger and helps in maintaining the proper bone structure. This bone strengthening benefit of blueberries is mainly due to the presence of compounds like Iron, phosphorus,calcium,magnesium,manganese,zinc,vitamin K etc. present in them.

 

(13) Lowers Blood Pressure

Blueberries are very beneficial for the people suffering from high blood pressure or hypertension as it regulates blood pressure level and reduces the risk of various cardiovascular problems like heart attack, heart stroke, weak pulse, irregular heartbeat etc. associated with high blood pressure. This benefit of blueberries is mainly due to the presence of essential compounds like Potassium and magnesium present in it. These compounds reduce blood pressure level and provide a lot of other benefits.

In addition to this, the low sodium content of blueberries also plays an important role in lowering blood pressure level.

 

Reference(s)

https://en.wikipedia.org/wiki/Blueberry

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-blueberries.html

http://www.stylecraze.com/articles/amazing-health-benefits-of-blueberries/

http://www.nutrition-and-you.com/blueberries.html

http://www.medicalnewstoday.com/articles/287710.php
Disclaimer

The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.

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About Bharat Sharma

Bharat Sharma is a simple guy who lives in Delhi,India and loves writing about the health and beauty benefits of the common food item we see in our kitchen and refrigerator.

Comments (1)

  • Hi Bharat Sharma, excellent so many diseases at one go with this fruit and more over this is not so costly fruit and easily available everywhere. I like this fruit so much it is not only beneficial to health but also yummy fruit. Thanks for sharing. 🙂

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