13 Proven Health Benefits of Blueberries

No wonder Blueberries are considered a superfood. There are many reasons to love this small but powerful fruit. They Help Us Look (and Feel Healthy!) Here are some of the many benefits of blueberries.

13 Health Benefits of Blueberries

1 Keep skin glowing

Blueberries are full of vitamins and antioxidants, which make them a great natural skin treatment. To make a nutritious blueberry face mask at home, mix 1/2 cup of crushed blueberries with 1 cup of plain yogurt. Apply for 20 minutes and rinse with warm water.

2 Promote hair growth

Longing for long, sweet curls? Blueberries can be your Holy Grail! The chemicals in blueberries stimulate the hair follicles, thereby stimulating hair growth. Pamper your hair with a simple blueberry hair mask: mix 1/4 cup blueberries, a tablespoon of olive oil, and a tablespoon of honey. Apply generously to hair and rinse after about 20 minutes.

3 Fights signs of aging

Want to stay young and shine? Eat Blueberries! Antiaging is one of the most sought after natural skin care benefits. The antioxidants found in blueberries fight free radicals from sun exposure, which over time can damage our skin and accelerate the aging process. Blueberries also contain significant amounts of zinc and iron, both of which are skin-friendly elements.

4 Improve eyesight

Keep your peppers healthy and light with the help of blueberries! Blueberries contain vitamin E and the antioxidants lutein and zeaxanthin, which have immediate visual health benefits. Prepare this chicken and blueberry salad for a healthy and delicious lunch.

5 Lower cancer risk

Some research suggests that including blueberries in your normal diet can lower your risk of cancer. According to the American Institute for Cancer Research, “They contain fiber that may lower cancer risk in several ways, including weight management.” As? Dietary fiber reduces the exposure of cells to several cancer-causing substances.

6 Helps digestion

Let’s talk about gut health! Blueberries have a large amount of fiber that helps move nutrients throughout the body and get rid of them. “In turn, by promoting better digestion, cranberries help build a healthier immune system,” according to the North American Cranberry Association.

7 Increase brain power

Are you studying for exams? Stuck on the trail? Eat some blueberries! Studies show that blueberries can contribute to better memory and improved mental health over time. A study by researchers at Harvard University suggests that eating fruit can help slow the natural cognitive decline and memory loss that accompanies aging.

8 Prevent premature graying

Vitamin B12 deficiency is one of the main contributors to premature graying of hair. Why? B vitamins can prevent hair from losing pigment. And because blueberries are a great source of vitamin B12, your hair will retain its natural color longer with regular consumption.

9 Reduce the risk of Cardiovascular Disease

Obviously, we “love” blueberries for many reasons! According to the American Council of Highbush Blueberries, the abundant antioxidants in blueberries reduce the buildup of “bad” LDL cholesterol in our arteries, which can lead to cardiovascular disease and stroke.

10 Diabetes prevention or management

The fruit is sweet, but not sweet, which should make diabetics run away. “Because it contains fiber, people with diabetes can include it in their diet as a fruit serving,” says Nancy Copperman, RD, registered dietitian, health nutritionist in Georgetown, Texas. As for berries, raspberries are one of the best choices because they are rich in fiber. According to the U.S. Department of Agriculture (USDA), raspberries contain 15 grams (g) of carbohydrates and 8 grams of fiber per cup.

Another star choice: blackberry. These fruits have 14 grams of carbohydrates and 8 grams of fiber per cup, according to the USDA. Choose fresh fruit, as the juices are fiber-free, and plan to eat fruit alone or as an addition to other foods (such as oatmeal) instead of, for example, high-carb muffins.

11 Help you maintain or lose weight

Because of their fiber and fluid content, fruits make us feel full, says Copperman, and feeling full is an important part of the diet. Fruits are also low in calories, which makes them a great diet choice. In 1 cup, raspberries have 64 calories, blackberries have 65 calories, blueberries have 86 calories, and strawberries have 48 calories, according to the USDA. Even if you are on a low-carb diet, such as on a ketogenic diet, for example, you can eat less fruit as fruit. For example, 10 raspberries have 2.3 g of carbohydrates and 1.2 g of fiber.

Interestingly, something more can happen when you lose weight. In a study published in Nutrients in August 2018, overweight and obese men in a randomized controlled study who ate a high-fat diet along with just under an ounce of blackberries a day for a week burned more fat and had improved insulin sensitivity compared to the group. control.

12 Low blood pressure

There is some good news in your efforts to control blood pressure: blueberry anthocyanins circulate in your blood where they can improve blood vessel function, according to a study published in The Journals of Gastroenterology: Series A in February 2019. Scientists have found that eating more than 1 cup of cranberries daily for a month increases the dilation of blood vessels, which in turn lowers systolic blood pressure. (The control drink had no effect.)

“The benefits of blood pressure stem from the antioxidant properties they all share and your genetic makeup,” Copperman said, noting that a diet high in whole grains can be especially helpful for people with a family history (high blood pressure itself is a risk factor for the disease). heart). The chemicals in berries fight systemic inflammation that can be associated with high blood pressure and help make your body healthier overall.

13 Helps fight urinary tract infections

Cranberries are the berries most closely associated with urinary tract health. And for good reason, says Binder-McAsey. The anthocyanins in blueberries have been shown to have protective properties against strains of E. coli bacteria that contribute to urinary tract infections (UTIs). In women who are more prone to infection, consumption of blueberries reduces the risk of urinary tract infections by 26%, according to one systematic review and meta-analysis of seven randomized controlled trials published in December 2017.