5 Health Benefits Of Blueberries

Often referred to as the reign of antioxidants, blueberries are a favorite fruit with impressive health benefits, and summer is their season. We have selected five ways in which blueberries help protect our health and so many more reasons why we should consume them all year round.

Blueberries are rich in nutrients

One cup of fresh blueberries contains 85 calories, 1 gram of protein, no fat and about 20 grams of carbohydrates, with approximately 4 grams of fiber. The portion provides the daily minimum of vitamin C needed to maintain good immunity. Also over a third of the daily dose of bone-supporting vitamin K and a quarter of the manganese intake for the day. The latter nutrient also helps maintain healthy bones, in addition to promoting collagen production for healthy skin and joints.

Anti-aging effect and protection against diseases

Studies show that among the most commonly consumed fruits and vegetables, blueberries from the group of the highest with antioxidant activity.

The antioxidants in blueberries have been shown to reduce inflammation and reduce oxidative stress. The latter occurs when there is an imbalance between the production of cell-damaging free radicals and the body's ability to resist their harmful effects. For this reason, blueberries have been linked to repelling DNA damage and aging and reducing the risk of several chronic diseases, including obesity, cancer and type 2 diabetes.

A 2018 study published in the International Journal of Molecular Sciences concluded that blueberries may be one of the best functional fruits due to the protective activity of their anthocyanin and polyphenolic antioxidants.

Blueberries work for heart health

According to the CDC, cardiovascular disease remains the main killer of both men and women in the United States, and blueberries can offer powerful protection. Thanks to their ability to reduce inflammation and oxidative stress, blueberries prevent the loss of elasticity of the arteries - a condition that increases the risk of heart attack and stroke.

A recent study in men with metabolic syndrome compared the effects of consuming one cup of blueberries a day with placebo for six months. People who consumed cranberries have experienced lasting improvements in arterial function, including reduced stiffness, as well as positive changes in their cholesterol profile. The results led to the conclusion that blueberries should be included in dietary strategies to reduce the risk of heart disease.

Blueberries improve brain function

An analysis in 2019 of 11 previously published studies examined the relationship between blueberries and cognitive performance. The review found that blueberries improve slowed memory and performance in children. The fetus also protects memory, executive function, and psychomotor function in the elderly and in adults with mild cognitive impairment.

Delayed memory deals with long-term retention and the ability to retain and process information, the executive function includes skills that allow a person to plan, focus attention and juggle multiple tasks. Psychomotor function is related to the work of the body's brain, such as hand-eye coordination.

Fruit is also the only fruit identified in the MIND diet (a diet that reduces the risk of developing Alzheimer's), focused on brain health, in particular the prevention of dementia and age-related cognitive decline. In a 20-year study of more than 16,000 adults, those who ate the most blueberries and strawberries experienced the slowest rate of cognitive decline.

Blueberries help to rebuild muscles

Muscle wear during exercise triggers muscle damage caused by exercise. The effect can lead to increased muscle soreness, decreased muscle strength and difficult athletic performance. However, what athletes eat before and / or after training can potentially compensate for muscle loss and pain.

Eat frozen blueberries all year round

Blueberries are so useful that they deserve a place on the table, even when they are out of season. To enjoy them all 12 months of the year, we can freeze fresh blueberries or buy frozen ones without added ingredients.