Numerous health advantages are offered by blueberries.
Bananas are an excellent supply of potassium, and oranges are a fantastic source of vitamin C. However, did you know that blueberries are nutrient-rich and can improve your health?
A registered dietitian with the Cleveland Clinic’s department of wellness and preventive medicine, Kristin Kirkpatrick, believes that blueberries are a terrific option because they provide so many advantages for such a small amount of food. “Adding a handful to your cereal might not seem like a huge issue, but your body will profit from it greatly. Blueberries are small but powerful.
Why are blueberries so healthy for you, exactly?
First of all, according to Kristine Dilley, a registered dietitian at the Columbus-based Ohio State University Wexner Medical Center, blueberries are a fruit that is rich in nutrients.
“They’re excellent sources of fiber, vitamin C, vitamin K, manganese, and antioxidants,” she says.
For instance, antioxidants help shield your body from free radicals, which can harm cells. According to Dilley, blueberries are particularly rich in antioxidants.
Here, we’ll take a closer look at some of the unique ways that these vibrant berries can promote health.
Prevention of cancer
Blueberries are a little fruit, but they pack a powerful punch when it comes to lowering the risk of cancer.
High concentrations of phytochemicals, potent substances that naturally occur in plants and give them their color, flavor, and scent, can be found in blueberries.
Additionally, phytochemicals offer many advantages. They can boost immunity and shield cells from persistent inflammation, which might otherwise harm them. Additionally, they have the power to inhibit the growth of cancer cells and cause any injured cells to self-destruct rather than proliferate. Some phytochemicals can also function in the body as antioxidants.
According to Carolyn Dowling, a registered dietitian with the Orlando Health Center for Health Improvement in Florida, anthocyanins, a particular type of antioxidant, are what give certain berries their vivid purple, red, and blue hues.
Berries contain the highest concentration of anthocyanins found in any plant food. Anthocyanins, one of the blueberry’s many phytochemicals (biologically active plant components), are probably to blame for the fruit’s capacity to improve human health, according to the researcher.
She continues by saying that the fiber in blueberries can help shield your intestinal lining against colon cancer.
Heart health According to Kirkpatrick, eating blueberries helps maintain heart health because they are rich in fiber and antioxidants.
For instance, research from 2019 that was published in the American Journal of Clinical Nutrition indicates that consuming 1 cup of blueberries daily may lower the risk of heart disease by 12% to 15%.
Kirkpatrick advises adding two handfuls of blueberries to your diet each day if you truly want to benefit your heart.
Cognitive capability
According to several research, eating blueberries may also aid in delaying and reducing cognitive deterioration. For instance, one 2022 study reported in Nutrients reveals that taking blueberry supplements around middle age can lower the incidence of dementia. Another investigation conducted in 2022 and reported in Nutritional Neuroscience revealed that persons with mild cognitive impairment benefited from a six-month wild blueberry intervention in terms of processing speed.
The anti-inflammatory effects of blueberries, which increase brain capacity even in people with modest cognitive impairment, appear to be the key.
According to Kirkpatrick, “I advise my patients that blueberries are a great choice if you want to enhance your general brain health.”
Weight management
According to Lise Gloede, a registered dietitian and the owner of Nutrition Coaching LLC in Northern Virginia, eating blueberries and other fruits is an excellent method to manage your weight. According to Gloede, blueberries, which have 84 calories per cup and are high in fiber, can make you feel full.
The majority of the calories in blueberries come from carbs. According to the U.S. Department of Agriculture, 1 cup contains 20 grams of carbohydrates, 15 grams of natural sugars, and 3.6 grams of dietary fiber. With so much fiber, you may feel full more quickly and continue to feel full for longer, supporting your efforts to lose weight.
Healthy gut microbiome
According to research, preserving a healthy gut flora is crucial for lowering inflammation and disease. According to Cara Marrs, a functional registered dietitian nutritionist based in Steamboat Springs, Colorado, eating blueberries can help improve your microbiome.
Everybody has a gut microbiome, which is a collection of 100 trillion bacteria cells primarily found in the gastrointestinal tract. According to Marrs, blueberries are a prebiotic, a sort of dietary fiber that feeds the good bacteria in your stomach.
Prebiotics may be found in plenty in high-fiber fruits, vegetables, nuts, and seeds, and blueberries are a fantastic option, according to the expert. According to research, blueberries can improve the gut microbiota by promoting the growth of the two good gut bacteria lactobacilli and bifidobacteria.
