Aside from being a delicious addition to mouth-watering pastries, blueberries are also packed with vitamins and minerals such as vitamins A, C and E as well as folate, ribloflavin niacin, fiber, potassium, magnesium, copper, iron, manganese and zinc. As an added bonus, it also known to have anti-oxidants that helps fight free radicals in the body. Blueberries are also rich in pythontrients such as hydroxycinnamic acids, flavonols, anthocyanins, and hydroxybenzoic acids. These facts—together with 9 others—should be enough to convince you to add this small-but-healthy fruit to your grocery list.
Because it contains high levels of fiber, blueberries are considered a fruit beneficial for the digestive system. Fiber is a major component in the digestive process particularly in regulating bowel movements, waste management and detoxification. It also makes you feel full, making blueberries the perfect addition to your slimming diet.
Blueberries are also known to help prevent constipation, gas and bloating as well as fight infection and inflammation along the lower gastrointestinal tract.
Blueberries contain anti-oxidants, as mentioned above, which are known to fight free radicals in the body. Because of this, this tiny fruits help prevent signs of premature aging including wrinkling, fine lines, dull complexion as well as sagging skin. Blueberries also help keep the skin young-looking and glowing because of its anti-inflammatory properties.
Fights Urinary Tract Infections
A study from Rutgers University published in 2004 revealed that blueberries have a bacteria-inhibiting property that helps thwart bacteria from attaching in the walls of the bladder, thus, preventing the onset of urinary tract infections.
Also, antioxidants found in this wonder fruits—even in their juices—help boost the immune system and support a smooth bladder function.
Control Blood Sugar
A 2013 study from the journal Applied Physiology, Nutrition, and Metabolism, having 2 cups of wild blueberries everyday can help prevent high blood glucose especially in people who suffer from Type 2 Diabetes. The study revealed that the antioxidants, fibers and vitamins found in these fruits are the key to this.
It is also found out that the low glycemic index of blueberries leave the feeling of being full as well as helping maintain energy levels for longer periods.
Good for Heart and Eye Health
According to the American Heart Association journal Circulation, women who consume 3 or more helpings of strawberries and blueberries every week help lower the risk of heart attacks. This is because such fruits contain high amounts of compounds that strengthen heart muscles and widen the arteries.
Lutein, which is also found in blueberries, is known to be a great help at maintaining healthy eyes. This was proven in a study conducted by the Laboratory Investigation in 2012 where they found that these berries have high concentrations of anthocyanosides. These compounds are known to help in the reduction of vision loss, eye strain and support a healthy retina.
Blueberries also have properties that prevent or slow the onset of age-related eye problems such as myopia, cataracts, diabetic retinopathy and macular degeneration.
Enhance Brain Capacity
Phytochemicals, proanthocyanidins and anthocyanins contained in blueberries are known to have neuroprotective properties. Because of this, experts from the scientific journal Brain Research decided to take on a research proving how blueberries help in protecting the brain as well as enhancing its performance to reduce the risk of Parkinson’s disease.
The study also found out that this berries contain brain-boosting nutrients including vitamins A, C, E and B-complex working hand-in-hand with minerals such as copper, potassium, zinc selenium and many more. This means that eating ½ cup of fresh blueberries at least once a day can improve a person’s brain power and memory as well as his motor skills.
Reduce Belly Fat
Blueberries have polyphenols that could help in breaking down fats located in your middle. This was proven in a 2009 study conducted by the University of Michigan Cardiovascular Center, who discovered that this powerful fruit is beneficial to weight loss and contains very low fat and calories, making it a perfect addition to any weight loss diet plan.
It is also rich in manganese which is known to aid in metabolism, particularly proteins, fats and carbohydrates.
Who does not want to avoid being at risk of cancer? Studies showed that blueberries have high levels of Vitamin C and copper as well as phenolic compounds which help prevent different cancers such as mouth, lung, ovarian, liver, colon, prostate, breast, and stomach cancer. These compounds, together with phytochemicals in blueberries, also help inhibit the progression of cancer cells in the human body.
Boost the Immune System
High concentration of Vitamin C found in blueberries help boost a person’s immune system to help the body fight illnesses including common colds. Aside from this, the powerful fruit also contains antioxidants to help strengthen one’s immunity while neutralizing free radicals and fight infections.