Some Health Benefits of Blueberries

Disclaimer/Disclosure:  I am not a medical doctor or nutrition, so I am not rendering medical advice.  Please seek advice on your health and nutrition concerns from a licensed healthcare professional.


Research suggests that regularly consuming blueberries can have some amazing health benefits. Blueberries are rich in antioxidants and phytochemicals that contribute to their benefits. Antioxidants function to lessen "free radical" damage to cells caused by environmental pollutants and chemicals. There other benefits to eating blueberries:

Blueberries are good for the eyes. They provide a good dose of antioxidants, which slow down degenerative eye-diseases, such as macular degeneration and glaucoma.

Blueberries may help to prevent hardening of the arteries, promote cardiovascular health, and reduce the risk of heart-attack. Blueberries contain compounds called anthocyanin, which gives blueberries their blue-purple color. The anthocyanin in blueberries may reduce plaque buildup in the arteries, which could lead to heart attack.

Eating blueberries at least once per week may lower the blood pressure. Blueberries contain an antioxidant called, pterostilbene. A study by the ChromaDex Corporation suggested that pterostilbene, significantly reduced blood pressure in adults, when administered in high doses.

Pterostilbene in blueberries may help to lower LDL cholesterol. Many of the studies regarding the effects on cholesterol were done on rats and not humans, though. Consuming blueberries alone might not be enough to lower cholesterol in humans.

Blueberries are good for the brain. Blueberries may help to improve memory and slow down age related brain disorders.

One antioxidant in blueberries may have properties which reduce urinary tract infections.

Free-radicals can cause damage to cellular DNA, which may lead to genetic mutation. Blueberries help to fight against cancer by lessening free-radical damage to cells from oxidation. They also contain other anti-cancer nutrients. One study suggests that postmenopausal women, who consume at least one serving of blueberries and peaches per week, had decreased risk of breast cancer.


They can help you to lose weight since they are high in fiber, low-calorie and low-fat compared to other foods. One cup of blueberries contains about 85 calories. The antioxidants in blueberries may lead to a decrease in visceral fat around the abdomen. This applies when blueberries are incorporated in a healthy, balanced diet.

Anthocyanin can improve insulin sensitivities in person with diabetes. This means that blueberries can help diabetics to control their blood glucose levels and manage their diabetes. They can also satisfy cravings for sugar.

It is better to consume blueberries, either fresh or frozen. Cooking blueberries tends to destroy the vitamins and antioxidant properties. Also, there was a study that suggests that consuming blueberries with milk will inhibit the effects of some antioxidants, called polyphenols in the blueberries.


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Sources:

"ChromaDex Corp. Clinical Study Shows Blueberry Antioxidant Lowers Blood Pressure in Adults"

Entertainment Close-up. Sept 27, 2012
https://chromadex.com/NewsEventDetail.aspx?Aid=665


"Blueberry Chemical May Lower Cholesterol"

Harvard Reviews of Health News. August 21, 2006

"Consuming berries could delay brain aging up to two and a half years." author D. Dye, Life Extension
 http://www.thefreelibrary.com/Consuming+berries+could+delay+brain+aging+up+to+two+and+a+half+years.-a0300995684


"Berries may lower women’s heart attack risk"
 http://www.hsph.harvard.edu/news/hsph-in-the-news/berries-may-lower-womens-heart-attack-risk/