5 Health Benefits of Blueberries

Blueberries are a summertime snack for many because they are low in sugar and high in fiber. When it comes to antioxidants, blueberries are the king of the fruit kingdom. In addition, the fruit is high in vitamins and minerals that are beneficial to one’s health. Here are five ways that blueberries can help you stay healthy.

Blueberries will help you remember things better

Flavonoids, a compound found in blueberries, have been shown to enhance memory, understanding, and general cognitive function, including thinking abilities, decision-making, auditory comprehension, and numerical capacity, according to several studies. Furthermore, studies linking dietary patterns with adult cognitive performance suggest that flavonoids can help delay the behavioral decline that comes with ageing, and may also provide defense against diseases like Alzheimer’s and Parkinson’s[1]

Researchers looked at evidence from the long-running Nurses’ Health Survey in one study. Between 1995 and 2001, researchers examined the cognitive function of more than 16,000 nurses over the age of 70. The nurses who ate the most blueberries and strawberries had a slower rate of cognitive loss, according to the researchers. [2]

Blueberries are good for the bones.

Researchers discovered that animals given blueberry powder had slightly more bone density than those given non-blueberry rations. According to the findings, the phenolic acids in blueberries may have had a bone-building impact.[3]

Blueberries are good for the joints.

Antioxidants are essential to scavenge free radicals and keep the joints secure. Blueberries can help with joint health because of their high antioxidant content.

Blueberries are good for your heart.

Anthocyanins, which are antioxidants, give blueberries their dark blue color. These powerful antioxidants have been shown to aid in the reduction of blood pressure. Blueberries have also been shown to reduce inflammation and inhibit atherosclerosis in studies.[4]

Blueberries are good for the eyes.

Vitamin C has been shown in studies to reduce the chances of contracting some eye diseases. When combined with other essential nutrients including beta carotene, zinc, and vitamin E, it can help to delay the development of age-related macular degeneration (AMD) and vision loss. (5) Vitamin C is abundant in blueberries.

Resources

[1] Scientific American. Your Brain on Blueberries: Enhance Memory with the Right Foods. 12 Jan 2011. http://www.scientificamerican.com/article.cfm?id=your-brain-on-blueberries.

[2]  Devore EE, et al. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol. 2012 Jul;72(1):135-43. doi: 10.1002/ana.23594. Epub 2012 Apr 26.

[3]  Chen, JR, et al. Dietary-induced serum phenolic acids promote bone growth via p38 MAPK/β-catenin canonical Wnt signaling. J Bone Miner Res. 2010 Nov;25(11):2399-411.

[4] Blueberries: Small fruit delivers big reward. News Release. Florida State University. Jan 2015.

[5] Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch Ophthalmol. 2001 Oct;119(10):1417-36.

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