Blueberries( Cyanococcus) are the delicious blue/Indigo colored berries grown on the Blueberries shrub. They belong to the genus Vaccinium and are native to North America. They provide many health and beauty benefits due to the abundance of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, flavonoids, dietary fibers, etc.
Health Benefits of Blueberries
Some major health benefits of blueberries are as follows.
(1) Protection Against Cancer(s)
Blueberries are loaded with antioxidants such as vitamin C, and vitamin A, and other antioxidants such as flavonoids, anthocyanins, ellagic acid, etc that protect our cells and tissues from free radical damage.
This reduces the risk of several cancers such as colon cancer, abdominal cancer, lung cancer, breast cancer, pancreatic cancer, intestinal cancer, etc.
Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecule, and doing so causes oxidative damage to them.
(2) Maintains Ocular Health
Blueberries help in maintaining our ocular health as vitamin C and other antioxidants protect our eyes from free radical damage.
This reduces the risk of age-related macular degeneration, cataract, glaucoma, etc.
100 grams of blueberries contain 54 mg of vitamin A, an essential nutrient for our eyes as it improves vision, prevents eye dryness, and reduces the risk of night blindness.
Zinc, phosphorus, lutein, etc in blueberries also contribute to ocular health.
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(3) Reduces Risk of Neurodegenerative Diseases
Blueberries are a good source of many antioxidants such as vitamin C, vitamin A, and other relevant compounds like flavonoids, anthocyanins, and ellagic acid, etc.
These compounds protect our brain cells or neurons from free radical damage and reduce the risk of neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, amnesia, dementia, etc.
Other essential nutrients like zinc, selenium, potassium, magnesium, and manganese, etc in blueberries improve neurological health by providing cognitive benefits such as sharper memory, better focus, increased concentration, etc.
(4) Reduces Risk of Urinary Tracts Infections
Blueberries reduce the risk of urinary tract infection as they contain large polymer-like molecules such as proanthocyanidins.
These heavy compounds inhibit the growth of E Coli and other bacterial colonies.
They scrub off bacteria from the inner lining of the urinary tract and reduce the risk of urinary tract infections.
Vitamin C and other antioxidant compounds like flavonoids in blueberries protect our kidneys and urinary tract from free radical damage.
The diuretic properties of blueberries increase the frequency and flow of urination and help with toxin removal.
(5) Good For the Stomach
Blueberries are good for the stomach and improve digestive health.
The laxative properties of dietary fibers in blueberries improve bowel movement, relieve constipation, and other gastrointestinal problems such as abdominal pain, gas, bloating, and flatulence, etc.
Antioxidants like vitamin C, vitamin A, and other relevant compounds like flavonoids, ellagic acid, anthocyanins, etc in blueberries protect our digestive system from free radical damage.
It reduces the risk of colon cancer, abdominal cancer, pancreatic cancer, intestinal cancer, etc.
Other compounds such as zinc, iron, potassium, magnesium, B vitamins, etc in blueberries also contribute to healthy digestion.
(6) Strengthen the Immune System
The immune system is the defense mechanism of the body that helps in the prevention and treatment of diseases, infections, injuries, and wounds.
Blueberries strengthen our immune system as they contain antioxidants such as vitamin C, vitamin A, and other relevant compounds.
These compounds protect our immune cells or white blood cells from free radical damage and reduce the risk of getting a cough, cold, fever, and flu, etc.
Vitamin C further strengthens immunity by enhancing white blood cell production.
Because of their antimicrobial properties, blueberries reduce the risk of bacterial, viral, and fungal infections.
Other nutrients like zinc, potassium, iron, magnesium, copper, etc in blueberries also strengthen immunity.
(7) Promotes Weight Loss
Blueberries promote weight loss as it has a low calorific value of 57 calories per 100 grams.
Dietary fibers in blueberries provide fullness to the stomach and control overeating, a major cause of obesity.
The abundance of water ( around 84 percent) in blueberries contributes to weight management by improving digestion and enhancing metabolism.
Other nutrients like zinc, iron, magnesium and B vitamins in blueberries also promote weight loss.
(8) Provides Antioxidant Benefits
Blueberries are loaded with many antioxidants such as vitamin C, and vitamin A, and relevant compounds such as flavonoids, etc.
These compounds protect our cells and tissues from free radical damage and reduce the risk of various cancers such as colon cancer, lung cancer, pancreatic cancer, stomach cancer, intestinal cancer, etc.
Antioxidants also provide several other benefits such as strengthening the immune system, improving cardiovascular health, boosting neurological health, and so on.
(9) Is Anti-Inflammatory
Vitamin C, dietary fibers, and other anti-inflammatory compounds present in blueberries reduce pain and inflammation caused by inflammatory conditions such as arthritis, rheumatism, gouts, asthma, bronchial asthma, etc.
(10) Regulates Blood Sugar
With a low glycemic index of 53, blueberries reduce the rate at which sugar is released into the bloodstream.
This prevents a sudden spike in blood sugar levels and helps in managing diabetes.
Blueberries contain dietary fibers that reduce the absorption of sugar by the bloodstream and help in regulating blood sugar levels.
The abundance of antioxidants such as vitamin C, and vitamin A also contributes to diabetes management.
Even with the advantage, eat blueberries in moderation as too much sugar may drop our blood sugar below the healthy range, and cause shaking, sweating, hunger, irritability, nervousness or anxiety, and dizziness, etc.
If you take diabetic medication, consult your doctor before adding blueberries to your diet to avoid food-drug interference risk.
(11) Make Our Bones Stronger
Blueberries make our bones and teeth stronger as they contain bone-strengthening minerals such as calcium, potassium, magnesium, phosphorus, etc.
Calcium promotes the growth and development of bones and reduces the risk of osteoporosis.
Potassium neutralizes acid loss and reduces the loss of calcium from the bones.
Manganese in blueberries increases calcium absorption and improves bone density.
Magnesium and phosphorus also contribute to improving bone density.
Zinc, vitamin K, and other nutrients in blueberries also contribute to stronger bones.
(12) Regulates High Blood Pressure
Blueberries contain potassium, a natural vasodilator that relaxes our blood vessels improves blood circulation, and provides relief from hypertension or high blood pressure.
Hypertension or high blood pressure is a common health problem that affects millions around the world and is a leading cause of cardiovascular and other health problems.
Despite this benefit eat blueberries in moderation as if you are already getting enough potassium in your diet, then overeating blueberries may drop blood pressure below the normal level and cause lightheadedness, blurred vision, lethargy, confusion, fainting, etc.
If you take blood pressure medication, eat blueberries after consulting with your doctor to ensure there is no food-drug interference.
(13) Helps In Cholesterol Management
Dietary fibers in blueberries reduce LDL cholesterol and help in cholesterol management.
It reduces the risk of atherosclerosis, a condition that leads to the hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls.
By managing cholesterol levels, it reduces the risk of several cardiovascular problems such as heart attack, heart stroke, and coronary artery disease.
(14) Promotes Cardiovascular Health
Blueberries promote cardiovascular health as vitamin C, vitamin A, and other antioxidants protect our cardiovascular system from free radical damage.
Dietary fibers in blueberries help in cholesterol management and reduce the risk of cardiovascular problems.
Blueberries contain potassium that relaxes blood vessels and provides relief from hypertension, a leading cause of cardiovascular problems.
Other nutrients like zinc, iron, magnesium, B vitamins, etc in blueberries also play an important role in improving cardiovascular health.
(15) Eating Blueberries During Pregnancy And Nursing
Blueberries help in maintaining healthy pregnancy as they are loaded with antioxidants such as vitamin C, and vitamin A, and other relevant compounds such as phytonutrients, etc.
These compounds protect the fetus from free radical damage.
Folate or folic acid in blueberries promotes the brain development of the fetus and reduces the risk of neural tube defects and spina bifida.
Because of their low glycemic index, blueberries regulate blood sugar and reduce the risk of gestational diabetes.
Other nutrients like zinc, iron, potassium, magnesium, B vitamins, etc in blueberries also play a significant role in promoting a healthy pregnancy.
Blueberries are equally beneficial for nursing mothers.
Both pregnant and nursing mothers should include blueberries in their diet after consulting with their doctor to ensure there is no food-drug intolerance, and there is no complication involved.
Stick with the doctor’s recommendation, and don’t overconsume.
Beauty Benefits Of Blueberries For Skin
Some significant beauty benefits of blueberries for the skin are as follows
(1) Keeps Premature Ageing At Bay
Blueberries improve skin health and keep signs of premature aging at bay.
They are loaded with vitamin C, vitamin A, and other antioxidant compounds like flavonoids, anthocyanins, etc.
These compounds protect our skin cells from free radicals and reduce fine lines, wrinkles, age spots, dark spots, skin blemishes, and other signs of premature aging.
Vitamin C enhances the production of collagen, an amino acid that improves skin smoothness, and prevents wrinkles and skin sagging.
Blueberries can also be used topically for anti-aging benefits.
For this, blend some blueberries, olive oil, crushed oats, fuller’s earth, and honey to form a thick paste.
Apply this paste on the face, and leave it for 20 minutes.
After 20 minutes, wash off with lukewarm water.
Regular use reduces fine lines, wrinkles, and other signs of aging.
It improves skin smoothness and skin radiance.
(2) Heals Damaged Skin Cells
Vitamins, minerals, and other essential compounds in blueberries improve skin health.
Detoxifying compounds like dietary fibers and vitamin C protects the skin from toxins, pollutants, and other unwanted substances.
Nutrients in Blueberries nourish our skin and heals damaged skin cells.
Antioxidants such as vitamin C in blueberries protect our skin from free radical damage and reduces signs of premature aging.
(3) Heals Broken Capillaries ( Spider Veins)
Spider veins are caused by the weakening of blood vessels beneath the dermal layer of skin.
It can be identified by the splotchy appearance of the skin.
Blueberries strengthen blood vessels and help in healing broken capillaries or Spider Veins.
Vitamin C, vitamin A, and other relevant compounds such as flavonoids, etc protect our blood vessels from free radical damage.
Potassium in it improves blood circulation, and benefits the circulatory system.
(4) For Treating Acne
Blueberries help in treating acne, a common skin problem that mainly occurs due to the accumulation of toxins, pollutants, and other unwanted substances within the skin pores.
Detoxifying compounds such as vitamin C and dietary fibers in blueberries remove toxins, pollutants, and other unwanted substances in our system.
When there are fewer toxins, they are less likely to accumulate in our skin pores and reduce the risk of skin problems like acne and pimples.
Dietary fibers regulate the secretion of excess oil from the sebaceous glands of the skin and prevent acne from worsening.
The topical application of blueberries is also effective for acne treatment.
For this, mix some mashed blueberries, a little turmeric powder, and 3-4 drops of lemon juice to form a paste.
Apply this paste on the face, and leave it for 20 minutes.
After 20 minutes, wash off with lukewarm water.
Regular use helps in treating skin problems like acne and pimples.
(5) Wonderful Skin Toner
Blueberries are a wonderful skin toner that helps in maintaining the pH balance of the skin, aids skin detoxification, and tightens skin pores.
To use blueberries for skin toning, blend some steamed blueberries, crushed blueberries, and plain yogurt to form a paste.
Apply this paste on the skin, and leave it for 20 minutes.
Then wash off with lukewarm water.
Regular use tones our skin and improves skin firmness.
(6) Removes Dead And Dry Skin Cells
Blueberries are a wonderful skin exfoliator that helps in removing dead and dry skin cells and brings out the natural glow of the skin.
To get rid of dry skin, mash blueberries, yogurt, and oatmeal to form a paste.
Use this paste as a scrub.
Regular use removes dead skin and rejuvenates our skin.
(7) Get Rid of Under-Eye Dark Circles
Blueberries help in getting rid of under-eye dark circles.
To get rid of dark circles, add some aloe vera gel to mashed blueberries to form a paste.
Gently apply this paste under the eyes, and leave it for 10-15 minutes.
After 15 minutes, gently remove the paste from under the eyes using lukewarm water.
(8) Provides Nourishment To Skin
Essential nutrients like vitamins, minerals, etc in blueberries provide nourishment to our skin and improve skin health.
Vitamin C, vitamin A, and other antioxidants in blueberries protect our skin from free radical damage and reduce signs of premature aging.
Consuming as well as topical application of blueberries improves skin health.
To keep skin well-nourished, mash some blueberries and add one tablespoon of honey and one tablespoon of olive oil to form a paste.
Apply this paste on the face, and leave it for 20-25 minutes.
Wash off with lukewarm water.
Regular use nourishes our skin and makes it soft, supple, and radiant.
Beauty Benefits Of Blueberries For Hair
Some significant beauty benefits of blueberries for hair are as follows.
(1) Prevents Premature Graying of Hair
Vitamin C, vitamin A, and other antioxidants in blueberries protect our hair and scalp from free radical damage.
This reduces the risk of premature greying of hair, hair fall, dry hair, and split ends, etc.
(2) Promotes Hair Growth
Blueberries are good for our hair and scalp because of their rich nutritious profile.
Vitamin C, vitamin A, and other relevant compounds such as flavonoids, etc in blueberries protect our hair from free radical damage.
It reduces premature greying of hair, hair fall, dryness of hair, split ends, etc.
Nutrients such as zinc, iron, potassium, magnesium, and B vitamins in blueberries improve scalp health and promote hair growth.
The information contained in the post is for general purposes only and shouldn’t be considered 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 accuracy of the same.
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