Blueberries are healthy for these 6 reasons
Blueberries are not only tasty, but also very healthy. In this article you will discover how your cells, brain, blood pressure and cholesterol benefit from these little fruits.
You will also find out whether blueberries help you lose weight .
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Contents:
- Facts about blueberries
- Health benefits
- Nutritional value
- Blueberries and weight loss
Facts about blueberries
- Blueberries were widely eaten during the time of the Indians.
- The Indians saw blueberries as a gift to feed their children during a famine [1].
- The Indians used blueberries as an effective remedy for coughs and respiratory problems.
- Today, blueberries are shipped all over the world and are available all year round.
Why blueberries are healthy
The blueberry is rich in powerful substances, such as antioxidants and anthocyanins . You will also find a lot of fiber and important minerals in this dark blue fruit . In this way, the berry can significantly improve your health.
- Protects your cells
Free radicals can cause damage to cells. By eating blueberries, banana or apple , you get antioxidants such as vitamins A and C. These substances provide protection against free radicals and protect your cells.
Blueberries support healthy cell development and thus contribute to the maintenance of healthy cells . The following organs benefit from this effect [2]:
- Lungs
- Esophagus
- Throat
- Mouth
- Colon
- Pancreas
- Prostate
A study was conducted in which 168 participants were given 1 liter of a mix of blueberries and apples every day. After 4 weeks, damage to DNA by free radicals had decreased by 20% [3,4].
Blueberries contain folic acid . This substance repairs the DNA and helps prevent cells from behaving differently than intended [2].
Summary: Blueberries contribute to the maintenance of healthy cells.
- For healthy cholesterol
Blueberries contain antioxidants . A study has shown that these substances can contribute to a reduction in the ‘bad’ LDL cholesterol in the body, thereby improving your overall cholesterol. This is also good for your heart and blood vessels [3,5,6].
When the participants of the aforementioned study ate 75 grams of blueberries with their meal, the researchers saw that the oxidation of ‘bad’ LDL cholesterol decreased [3,5,6].
Another study found that overweight people had significantly lower ‘bad’ LDL cholesterol levels after eating 50 grams of blueberries every day for 8 weeks. After this period, their bad cholesterol had decreased by 27% [3,7].
Summary: Blueberries may lower “bad” LDL cholesterol.
- Good for blood pressure
Research among overweight people has shown that blueberries can help lower blood pressure [3,7].
After the study subjects ate 50 grams of blueberries per day for 8 weeks, the researchers saw that their blood pressure had dropped by 4 to 6% [3,7]. Healthy blood pressure, just like healthy cholesterol levels, is beneficial for your heart and blood vessels .
The fact that blueberries have such a beneficial effect on your blood pressure may be because they are rich in substances known for their blood pressure-lowering ability. Think of potassium , calcium and magnesium [2].
Other fruits that contain these minerals are dates , figs and mango .
Summary: Blueberries can contribute to healthy blood pressure.
- For a stable blood sugar level
A 148 gram serving of blueberries contains 3.6 grams of fiber . Several studies have shown that people with type 1 diabetes have lower blood sugar levels when they consume enough fiber [2].
In people with type 2 diabetes, blood sugar and insulin levels also improve when they include more fiber in their diet [2]. Fiber ensures that sugars from food are absorbed into the bloodstream less quickly, keeping blood sugar levels more stable.
Blueberries can also help improve insulin sensitivity . This can contribute to reducing the risk of type 2 diabetes [3,8,9].
Other fruits with a beneficial effect on blood sugar levels are blackberries and goji berries .
Summary: Blueberries contain a lot of fiber, which contributes to stable blood sugar levels.
- Promotes Heart Health
Blueberries contain a lot of vitamin B6 and folic acid . These substances can help prevent damage to the veins, protecting the heart. This is possible because vitamin B6 and folic acid can help prevent the accumulation of the harmful substance homocysteine.
You also get a lot of anthocyanins by eating blueberries . These are colorants that are mainly found in red and blue fruits, especially when they are ripe.
According to a study conducted at the Harvard School of Public Health and the University of East Anglia , consuming anthocyanins can significantly contribute to heart health in young and middle-aged women [2].
Summary: Blueberries may help prevent damage to the arteries and thus protect the heart.
- Beneficial for the brain
There have been studies showing that eating blueberries can help improve brain function .
An example of this is a study in which 9 elderly people with mild cognitive impairment were given blueberry juice every day for 12 weeks. At the end of the study, several improvements in brain functions were seen [3,10].
This effect on our brain comes from the content of anthocyanins in blueberries. These substances are mainly active in areas of our brain that are related to our memory and learning ability. You can also find anthocyanins in strawberries , pears and cherries .
Summary: Blueberries may improve brain functions.
Nutritional value of blueberries
A 148 gram portion of blueberries contains the following nutritional values [11]:
- Energy: 84 kcal ( calories)
- Carbohydrates: 18 grams
– Sugar: 15 grams - Proteins: 1 gram
- Fats: 0 grams
- Fiber: 4 grams
Vitamins and minerals:
- Vitamin C: 24% RDI
- Vitamin B6: 4% RDI
- Vitamin K: 36% RDI
- Manganese: 25% RDA
In addition to these vitamins and minerals, a serving of blueberries also contains vitamin A, vitamin E, magnesium , folic acid, potassium and calcium.
Blueberries while losing weight
Blueberries are great to eat if you want to lose weight . The fruits are rich in vitamins, minerals and fiber, and contain relatively few calories.
Please note: Although blueberries are very healthy, it is wise to take into account that this type of fruit contains fructose (fruit sugar).
Eating too much fruit can delay weight loss. It is therefore recommended to eat no more than two servings of fruit per day. It is best to eat fruit between 6 a.m. and 6 p.m., because this gives your body enough time to burn the fruit sugars.
Our slimming tip: Divide the two portions of fruit throughout the day, because then your body can immediately convert the fructose into energy. If you eat more than two pieces of fruit at a time, your liver may store some of the fructose as body fat.
