Plenty of plant-based foods like blueberries can lower your risk of numerous health issues. These include obesity, diabetes, heart disease, and mortality.
It also helps to enhance immunity and keep your metabolic system nourished. Moreover, eating a small amount of them every day can assist in boosting your metabolism and fending off deficiencies.
Lowers Cholesterol
According to a study, blueberries can reduce the buildup of low-density lipoprotein (LDL) cholesterol in your body. This type of cholesterol can clog your blood vessels, increasing your heart disease and stroke risk.
The researchers attributed this to a compound called pterostilbene. They found that this antioxidant stimulated the body to break down LDL cholesterol and prevent it from oxidizing.
It also helps keep blood sugar in check, which may help you control diabetes or other health conditions that affect your cardiovascular system.
In addition, eating blueberries can boost your immunity, reduce inflammation and improve digestive health. It can also help you maintain a healthy weight.
Lowers Blood Pressure
Studies have shown that a regular intake of flavonoids, such as those found in berries and red grapes, can help reduce the risk of cardiovascular disease. Blueberries contain many of these compounds and are a good source of antioxidants.
Moreover, it is thought that a diet rich in flavonoids can boost the endothelial function of the blood vessels and enhance heart health. Research has also shown that endothelial dysfunction increases the development of hypertension and cardiovascular disease.
To test the effect of consuming blueberries on blood pressure, scientists randomly gave 40 healthy volunteers a daily drink containing either 200 grams of blueberry powder or a similar-looking control powder. They measured chemicals in the volunteers’ blood and urine and their systolic and diastolic pressures. They also looked at flow-mediated dilation of the brachial artery: this measures how the roadway widens when blood flow increases.
Reduces Risk of Cancer
A diet rich in fruit, vegetables, and whole grains may lower your cancer risk. These nutrient-dense foods are loaded with antioxidants that protect cells from damage.
To prevent your cancer risk, choose fresh fruits and vegetables rather than canned or frozen varieties, and limit processed and fried foods. Instead, eat plant-based foods such as beans, legumes, whole grains, and nuts.
In addition to eating a healthy diet, regular exercise is also believed to reduce your risk of cancer. Aim to get at least 150 minutes of moderate-intensity aerobic activity and 75 minutes of vigorous-intensity exercise per week.
Reduces Risk of Heart Disease
Research has demonstrated that blueberry is rich in antioxidants and anthocyanins, reducing heart disease risk. They also help keep your body’s cells healthy.
A healthy lifestyle is important for preventing cardiovascular disease, the leading cause of death in the US. A diet high in fruits, vegetables, fish (particularly oily fish), and whole grains can lower your risk of CVD.
You can also get heart benefits from physical activity, including aerobic exercise like walking or swimming. Even five minutes a day can be helpful!
A healthy lifestyle can also include a diet low in fat and sugar. Limiting foods with high levels of saturated fat and trans fats, such as hydrogenated oils found in fast food, processed meats, and some store-bought desserts, can significantly improve your heart health.
Reduces Risk of Diabetes
Blueberries contain anti-inflammatory flavonoids and anthocyanins, which help lower cholesterol levels in the blood. These antioxidants also fight against oxidative stress and protect your cells from damage.
Eating a healthy, balanced diet with plenty of fresh vegetables and fruits is important to prevent diabetes. Avoiding processed foods, refined grains, and high-fat dairy products is key.
Limiting sedentary time, especially sitting for long periods, is another key lifestyle change that can reduce your risk of diabetes.
A low-fat diet consisting of whole grains, beans, nuts, and fresh fruits and vegetables is also an effective way to reduce diabetes risk. Regular exercise also helps keep blood sugar and insulin levels in check.
Reduces Risk of Osteoporosis
The antioxidants and nutrient-dense compounds in blueberries help keep your bones strong. They contain iron, phosphorous, calcium, magnesium, manganese, and vitamin K, all essential for bone health.
Research shows that eating blueberries can reduce the risk of osteoporosis, a disease that weakens bones and makes them more prone to fracture. The berries are also known to promote the production of bone-forming cells, which can reduce the risk of developing bone loss later in life.
A 2013 study found that ovariectomized (OVX) rats did better on tests for bone mineral density if fed a diet rich in blueberries. The results suggest that the antioxidant properties of berries may protect OVX rats from losing their bones.
Reduces Risk of Urinary Tract Infections
Blueberries are known to reduce the risk of urinary tract infections because they contain proanthocyanidins. These compounds act as an inhibitor that prevents bacteria from sticking to the bladder walls and causing infection.
The researchers tested four varieties of blueberries grown in Andalusia (Snowchaser, Star, Stella Blue, and Cristina Blue) for their total anthocyanin contents and antioxidant capacity. They also evaluated the antibacterial activity of these extracts against uropathogenic bacteria strains isolated from the urine of UTI patients.
The anthocyanin-rich extracts showed antibacterial activity against Klebsiella pneumonia, Providencia stuartii, and Micrococcus spp. These results are encouraging and suggest that the extracts can be used as a natural agent to reduce the risk of recurring UTIs.
Prevents Eye Diseases
Blueberry prevents eye diseases by reducing oxidative stress and inflammation in the retina. It also helps preserve photoreceptors, the cells that convert light into an electrical response.
It also protects against diabetic retinopathy or damage to the eyes caused by diabetes. In addition, a high intake of blueberry polyphenols may lower the risk of developing age-related macular degeneration and promote healthy vision.
The polyphenols in blueberries, which include cyanidin, pelargonidin, petunidin, and malvidin, are potent antioxidants. They also contain vitamin C, which protects the eyes from free radical damage.
Strengthens the Immune System
A healthy immune system is vital for preventing illness in the first place. While we don’t have the power of magic to boost our immune response in a flash, there are several things we can do to improve our overall health. Among them are eating foods with the right nutrients and avoiding foods that can negatively affect our body’s ability to function at its best.
It’s no surprise that a diet high in vitamin C, aka ascorbic acid, can strengthen your tummy linings (the clingy type) and reduce inflammation and oxidative stress, which are a leading cause of a host of chronic ailments, including cancer and heart disease. A healthy diet with the right supplements and medications can help you enjoy a long and fruitful life.
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Boosts Cognitive Function
Blueberries are packed with flavonoids, or anthocyanins, which help protect your body from oxidative damage caused by free radicals. They also have anti-inflammatory properties, which may keep your brain cells healthy and prevent chronic disease.
Researchers in the UK recently conducted a study on older adults that showed how consuming freeze-dried wild blueberry powder every day for six months helped them improve their cognitive function. They found that speed of processing — the ability to move information around your brain, like remembering a phone number or a word — improved.
In addition, a single dose of freeze-dried blueberry powder increased positive affect and mood. This may be due to the anthocyanins in blueberries improving blood flow to the brain and boosting cognitive function.
