23 Major Health & Beauty 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 numerous benefits due to the presence of various antioxidants, vitamins, minerals, antioxidant compounds, flavonoids, carotenoids, etc. present in them. In this article, we will know about the major health and beauty 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 And Beauty 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.

They 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 the 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.

(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.

(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. prevent 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 reduce 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 fight with the free radicals of our body to 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 Anti-inflammatory 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.

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(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 bloodstream, plus the dietary fiber present in blueberries slow down the rate at which sugar is released into the bloodstream 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 the blood pressure level.

Beauty Benefits Of Blueberries For Skin

(1) Heals Damaged Skin Cells

Dirt, impurities, pollutants, environmental factors, free radicals, and other factors may damage our skin cells and tissues.

Blueberries are a good source of a number of antioxidants, phytochemicals, vitamins, minerals, etc. and the presence of these compounds make them very beneficial for healing damaged skin cells and tissues.

(2) Keeps Premature Ageing At Bay

Blueberries are a very good source of number of antioxidants (like Vitamin A, vitamin C, Vitamin E), antioxidant compounds ( like anthocyanins, ellagic acid), flavonoids, carotenoids ( like lutein, zeaxanthin, etc.), etc. and presence of these compounds make them very suitable for providing relief from wrinkles, fine lines, dark spots, age spots, blemishes and other signs of premature aging.

These antioxidants and related compounds fight with the free radicals of our body ( that get formed during oxidation), stabilizes them and prevents our body from oxidative damage and thus keeps premature aging at bay.

By reducing fine line, wrinkles, age spots and other signs of aging, it makes us look younger for a long time.

To enjoy anti-aging benefits of blueberries, consume blueberries on a regular basis. Alternatively, the topical application of blueberries can also help in keeping premature aging at bay.

For this, blend some blueberries, olive oil, crushed oats, fuller’s earth, and honey together, to form a thick paste. Now, apply this paste on your face and leave it for 20 minutes.

After 20 minutes, wash off with lukewarm water. This will not only keep premature aging at bay but will also help in making your skin soft and younger.

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(3) Heals Broken Capillaries ( Spider Veins)

Consuming blueberries on a regular basis is very effective for healing broken capillaries as it strengthens the blood vessels and capillaries beneath the dermal layer.

Broken capillaries are not dangerous but they are unsightly and takes a long time to heal.

These can be identified by the splotchy appearance of the skin which is caused due to the weakening of blood vessels beneath the dermal layer of skin.

When these blood vessels get weekend then thin white lines start appearing on the skin surface and are known as broken capillaries ( or spider veins).

So, if you are seeing any symptoms of spider veins then it’s time to include blueberries in your diet.

(4) Aids In Treatment of Acne

Acne is a common skin problem that affects millions of people all over the world.

Till date, there is no way to prevent it but it can be treated.

Although it can be caused by many factors but the most common factor is clogging of our skin pores by dirt, impurities, excess oil, pollutants, etc.

When our skin pores get clogged then it becomes difficult for our skin to get rid of the toxins and this gives rise to pimples (acne) and other skin problem.

Blueberries are a good source of a number of vitamins, minerals, antioxidants, phytochemicals, and other compounds and this makes them very beneficial for treating acne.

The antioxidants present in blueberries fights with the free radicals of our body stabilizes them and thus prevents our skin from oxidative damage.

Blueberries are also effective for removing toxins from our body and skin, and thus prevents our skin pores from getting clogged. Vitamin C and Vitamin A present in blueberries help in controlling excess oil and this also helps in the treatment of acne.

Although the consumption of blueberries is effective for acne control the topical application of blueberries is also beneficial.

For this, mash some blueberries, little turmeric powder and 3-4 drops of lemon juice together to form a thick paste. Now, apply this paste on your face and leave it for 20 minutes.

After 20 minutes, rinse it off with lukewarm water. This will not only help in acne treatment but will prevent our skin from other skin diseases.

(5) Wonderful Skin Toner

Blueberries are loaded with vitamins, minerals, antioxidants, phytochemicals, flavonoids, etc. and is a natural skin toner.

It is very effective to tone our skin properly which provides a lot of benefits like maintains pH balance, removal of toxins from our skin, shrinking and tightening of skin pores, providing nourishment and hydration to our skin, reducing the acne risk ( source).

For using blueberries for skin toning, mix steamed blueberries and crushed blueberries together and add plain yogurt to it. Now, blend this mixture to form a smooth paste.

Apply this paste on your skin, leave it for 20 minutes and then wash off with lukewarm water.

Regular use will make your skin toned properly and will also improve skin firmness.

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(6) Removes Dead And Dry Skin Cells

Blueberries are beneficial not only for improving our skin tone but also for removing dead and dry cells from the skin.

This wonderful fruit can be used as an excellent natural scrub. To get rid of dry and dead skin cells, make a blueberry scrub by using mashing blueberry pulp, yogurt, and oatmeal together.

This scrub will rejuvenate your skin by bidding goodbye to dead and dry skin cells.

(7) Get Rid Of Under Eyes Dark Circles

Tired of dark circles under your eyes ( or around your eyes)? If yes, then there is no need to worry as blueberries are effective for providing relief from dark circles too.

To get rid of dark circles, crush some blueberries and add aloe vera gel to it, to make a mask.

Gently apply this paste under your eyes and leave it for 10-15 minutes. After 15 minutes, carefully remove the paste from your eyes ( skin under your eyes) using lukewarm water.

Blueberries are beneficial for our eyes not only for removing dark circles but also for preventing our eyes from oxidative damage, reduces the risk of macular degeneration and keep our eyes healthy.

(8) Provides Nourishment To Skin

Blueberries are an excellent source of a number of nutrients like vitamins, minerals, antioxidants, flavonoids, phytochemicals, etc. and this makes it very beneficial for providing proper nourishment to our skin.

When our skin is properly nourished then it stays healthy.

Consuming blueberries on a regular basis is good for skin nourishment but topical application of blueberries can also be used for keeping our skin properly nourished.

For this, mash some blueberries and add one tablespoon of honey and one tablespoon of olive oil to it. Mix them together to form a paste. Now, use this paste as the face mask and apply it on your face.

Leave it for 20 minutes and then wash off with warm water.

Regular application will make your skin soft, smooth and will also provide proper nourishment to your skin.

Beauty Benefits Of Blueberries For Hair

(1) Promotes Hair Growth

Blueberries are beneficial not only for our skin health but also for improving the health of our hair and scalp.

The antioxidants present in blueberries fights with the free radicals of our body and prevents our hair and scalp from oxidative stress. In addition to this, Vitamin E present in blueberries repairs split ends, promotes hair growth and provides a lot of other benefits ( source).

Blueberries are also a good source of B-complex vitamin that increases the flow of blood all over the body ( particularly in the scalp region), promotes hair growth and make our hair shiny.

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(2) Prevents Premature Graying of Hair

Consuming blueberries on a regular basis is also effective for preventing premature graying of hair.

This benefit of blueberries in mainly due to the presence of a number of vitamins, minerals, antioxidants, phytochemicals, and other compounds present them. These compounds make us healthier and reduce the risk of premature graying.

In addition to this, the antioxidants present in blueberries prevents our hair and scalp from oxidative damage ( which is a common cause of premature graying of hair) and also controls hair loss.

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 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, I make no guarantee of the accurateness of the same.

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