12 Health Benefits of Blueberries

Blueberries are small, nutritious, and tasty fruit packed with nutrients. This is a healthy snack option that treats your palette. This is available throughout the year and is known as a superfood. Its taste makes it one of the cherished fruits. These purple berries are low in calories and rich in antioxidants that are responsible for blueberries’ health benefits.

What is Blueberry?

A tiny, succulent, juicy, sweet & tart-flavored purple fruit is abundant in nutrition. It originates from North America and is available in all seasons. Its botanical name is Vaccinium sect. Cyanococcus is a perennial fruit plant. Blueberries are rich in multiple antioxidants like polyphenols that are essential for good health. There are two varieties of blueberries – highbush blueberries and lowbush or wild blueberries. This is high in vitamin C, vitamin K, fiber, and antioxidants.

Nutritional Value of Blueberry

Blueberries are a rich source of Vitamin C, fiber, Vitamin K, and antioxidants. These nutrients make this purple tiny fruit a healthy choice for better health. It also has anthocyanin which is a plant compound and carries multiple health benefits. This tart fruit has low calories that help in maintaining sugar levels in the body. It consists of 85% water and high fiber which helps in digestion-related conditions and slows the absorption of glucose. It is also good for heart health.

This table represents several nutrients and their amounts present in half a cup of blueberries:

Apart from these nutrients, it also contains copper, zinc, magnesium, folate, choline, phenolic compounds, etc. One cup of blueberries fulfills 24 percent of daily vitamin C, 5 percent of daily vitamin B6, and 36 percent of daily vitamin K requirements.

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Glycemic Index of Blueberry

Blueberry fruit is low in glycemic index with 53 GI. It is good for people with diabetes and does not spike blood sugar levels after eating. It falls in the same low GI food category as Kiwi, banana, grapefruit, etc. Its Glycemic Load is also low with 7.2 of a half cup of blueberries.

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Health Benefits of Blueberry

Blueberries are a superfood because of some reasons. It is high in fiber, antioxidants, vitamin C, minerals, plant compounds, and water content. This abundance of nutrients makes this small fruit a big chunk of health benefits. Antioxidants help us to fight against various diseases whereas fiber aids slow absorption of glucose. Let’s understand the health benefits of blueberries:

Good for Diabetes

Blueberries have multiple properties that signal blueberries as the best choice for a diabetic diet. It is low in calories and high in fiber. Fiber lowers the absorption of glucose and digestion which helps to reduce blood sugar levels in the body. This is also a low GI fruit that does not spike the sugar levels in the body. Anthocyanin plant compound in blueberries is responsible for increasing insulin sensitivity in the body and improving glucose metabolism in individuals with type 2 diabetes.

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Good for Heart Health

Antioxidants help improve heart health. Blueberries are rich in antioxidants, especially anthocyanin in blueberries helps reduce the risk of heart diseases. It reduces high blood pressure and keeps arteries healthy for better blood flow. Fiber, vitamin C, folate, and other nutrients also strengthen the heart. Fiber reduces LDL bad cholesterol that offers a smooth flow of blood resulting in better heart health.

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Improves Brain Function

Yes! Blueberries are a healthy source of antioxidants and flavonoids that improves brain functions and reduces mental aging. It also lowers cognitive decline and stimulates brain functions related to intelligence, memory, and problem-solving. Blueberries reduce the risk of Alzheimer’s disease and dementia.

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Good Digestive Health

A fibrous fruit is a boon for digestion. Fiber eases bowel movement and reduces constipation. It also helps in inducing better metabolism and better digestion.

Weight-Management

Blueberries’ fiber content makes you feel full for a long time and reduces your appetite. It leads to better weight control. The dietary fiber slows the digestion process and you don’t feel unnecessary hunger.

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Anti-Cancer Properties

Cancer is the outcome of oxidative stress and free radicals that damages cells and increases carcinogens. Antioxidants help to remove these free radicals from the body that harms the body cells and leads to chronic diseases like cancer. Since blueberries are full of powerful antioxidants like Vitamin C, phytonutrients, Vitamin A, etc., it reduces the risk of cancer. It reduces inflammation in the body and suppresses the growth of tumors. It helps in reducing risks of mouth, pancreatic, lung, prostate, colon, pharynx, and esophageal cancers. Folate in blueberries also helps in reducing DNA mutating cancer cells.

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Good for Bone Health

As we have mentioned above it is rich in antioxidants and anti-inflammatory compounds, and it helps in strengthening bone health. It reduces the risk of low bone density because of the presence of manganese. Manganese is an essential nutrient that improves bone health and reduces the risk of conditions like low bone density, osteopenia, joint pain, etc.

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Immunity Booster

This is indeed an immunity booster fruit as it contains Vitamin C and other powerful antioxidants. These help the body to fight against various infections especially bacterial and viral. It helps the body to stay strong against the common cold, flu, and other bacterial or viral infections.

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Mood Elevator

Yes! Some studies suggest that blueberry juice helps improve mood and reduces the risk of depression. It also helps in improving some disorders like post-traumatic stress disorder. This property of blueberry is because of the flavonoids found in this purple fruit. It works as a mood elevator.

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Good for Skin Health

It is a rich source of Vitamin C that helps in collagen formation. Collagen is responsible for better skin health and improves skin quality. It also provides firm, radiant and wrinkle-free skin. More the collage, the more wrinkle-free skin. Vitamin C also prevents skin from damage like sunburn and pollution.

Reduces Risk of Urinary Tract Information

UTI is a common problem in women. Blueberry has some anti-adhesive compounds that prevent risks of bacterial infection on bladder walls and aid better urinary tract health.

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Improves Muscle Soreness & Sprains

This is full of antioxidants and anti-inflammatory compounds that help in reducing muscle soreness caused by sudden pull or heavy exercises. Blueberries help in better muscle health.

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Best Ways to Consume Blueberry

Blueberries are an all-season fruit and can be eaten raw or with different fusions. Blueberry recipes can include blueberry desserts and cakes. Its tart, sweet and juicy texture makes it a best-suited ingredient for desserts, mocktails, juices, and baking foods. You can get raw, fresh, and frozen blueberries from supermarkets, local markets, or grocery shops. There are some ways you consume blueberries to get the full health benefits of this superfood.

• Eat it raw like a snack or fruit diet.
• Mix it with some mocktails
• Prepare a blueberry juice with some added flavors
• Use blueberries to make a blueberry pie
• Add it to fruity pancakes
• Squash it in the smoothies
• Garnish blueberries like cherries on cakes, pies, pastries, etc.
• Bake blueberry muffins
• Add blueberries in cereals, oatmeal, yogurt, etc. to increase the flavor of your breakfast
• Prepare a blueberry syrup to use in desserts and salads
• Make blueberry bread to enjoy flavored bread

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Can a Diabetic Eat Blueberry?

Blueberries have multiple properties that signal blueberries as the best choice for a diabetic diet. It is low in calories and high in fiber. Fiber lowers the absorption of glucose and digestion which helps to reduce blood sugar levels in the body. This is also a low GI fruit that does not spike the sugar levels in the body. Anthocyanin plant compound in blueberries is responsible for increasing insulin sensitivity in the body and improving glucose metabolism in individuals with type 2 diabetes. Blueberry for a diabetic is a healthy option to add as breakfast and snacks.

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Side-Effects of Blueberry

Blueberries are the king of antioxidants and offer tremendous health benefits but excess consumption or consumption with some conditions can be harmful. There are some cases where people should avoid blueberries:

• Blueberry frozen juices can cause diarrhea or constipation in some people so be mindful while having blueberry juice.
• Avoid it while taking blood thinner medicines. It is rich in Vitamin K which is responsible for blood clotting. Adding blueberries to your diet while having blood thinners can affect the impact of medicines.
• Be mindful of having blueberries with anti-diabetic drugs. Blueberries lower the blood sugar levels in the body and eating them with medicines can lower the blood sugar levels even more and can cause hypoglycemia.

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Conclusion

Blueberries are a tasty, juicy, plumpy, and healthy fruit. It is packed with nutrients like fiber, Vitamin C, Vitamin K, antioxidants, plant compounds, phytonutrients, copper, manganese, potassium, calcium with many other micronutrients. These are native to North America and available everywhere. The nutrients in this tart fruit help to increase heart, skin, and bone health, helps in type 2 diabetes, lowers high blood pressure and cholesterol, and enhance brain functioning and digestive processes. To achieve a healthy diet plan, it is a must-have fruit to add to your diet to enjoy the taste and health benefits of this superfood.

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FAQs:

Reference

https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#TOC_TITLE_HDR_4
https://www.everydayhealth.com/diet-nutrition/diet/blueberries-nutrition-health-benefits-recipes-more/
https://www.medicalnewstoday.com/articles/287710#risksLast Updated on October 3, 2022 by Dr. Damanjit Duggal