Vitamin B6 and folic acid in blueberry also prevent the buildup of this compound. Evidence-based Articles, Written by Experts. It has shown to improve general cognitive functions and short term memory. Functional ingredients in blueberry can prevent cancer by inhibiting the growth of cancer cells, reduce inflammation and scavenge the free radicals that cause oxidative stress. So, What Should I Eat on a Plant-Based Diet? Since blueberry has a high content of this Vitamin, utmost care should be taken before usage. In the list of such miraculous gifts, there is no worthier than Blueberries. Can A Superfood Powder Really Help Your Wellness Gains? Bestowed with these properties, blueberries might not be the right choice before surgery. Blueberries lower the cholesterol level in the liver and aorta. Blueberries should not be consumed by individuals who take anticoagulant medicines. The folic acid in blueberries prevents the formation of cancer cells due to mutations in the DNA. The benefits of blueberries getting derived from the antioxidants contained in it, called “Anthocyanosides,” which protect against free radicals that cause infections. Blueberries contain iron, phosphorus, calcium, magnesium, zinc and Vitamin K. Each of these is a component of bone. Therefore, it is very important to control the production of ROS. Adequate intake may contribute to building and maintaining bone structure and strength (36). Blueberries are a healthy, low-calorie snack that provide the body with plenty of … Generally, the younger the puppy, the weaker and more sensitive the stomach is to foods. Antioxidants present in the diet have a crucial effect on the prophylaxis and progression of the diseases that are associated with oxidative stress. Footnotes: U.S. Department of Agriculture, Agricultural Research Service. All rights reserved. A chemical found in blueberry has the ability to reduce the number of lipids in the blood. When it comes to health benefits of blueberries, it is worth mentioning the ability of immunity boosting, first and foremost. These and other benefits are making the blueberry diet more and more popular. You may get stomach upset, headache, gas, heartburn, reflux, bloating and diarrhea. It is a flavonoid that protects and strengthens the veins, vessels, and cells in the body. In a 2006 study done with Canadian lowbush blueberry, it was found that the intake of this superfruit enhanced the proliferation of pancreatic beta-cells (that are responsible for insulin secretion) (22). Side effects vary considerably from gastrointestinal distress to hypoglycemia to increased risk of bleeding. Blueberries are a good source of dietary fibers that provides a lot of benefits like regulates bowel movement, provides relief from constipation, keep the digestive system healthy, absorbs bad cholesterol, keep the cardiovascular system healthy, helps in weight management and many more benefits. Add blueberries to a green salad. This may further lead to fibrosis of the liver or even liver failure. It can occur in the pre-diabetic stage much longer before it progresses to Type 2 diabetes mellitus (19). It’s a medicine that is used for relieving pain, fever, and inflammation. Another 2016 study, stated that the anthocyanin fraction present in blueberries also increased the death of cancerous cells by 2-7 times. Clinical and preclinical studies only have confirmed them. The Nutritional Content of 1 cup of raw blueberry (148 grams): Berries are low in calories and high in moisture and fiber. Such protective effects were especially observed in the case of colon cancer (9). Summary: The phenolic acids, flavonoids, and procyanidins in blueberries have anti-inflammatory activity and several studies have confirmed the strong effect. Such a decrease reduced the overall risk of atherogenesis (formation of fatty clots in the arteries). Aid in Weight Loss. The antimicrobial properties that are found in Lowbush blueberries protect against the following: Lowbush blueberry was found to inhibit intestinal pathogens and protect probiotics. Therefore, eating blueberries on a regular basis may prevent cell damage cause… They are a rich source of antioxidants and nutrients and can help in improving your immune system and speed up the recovery from an ulcer . Even though blueberries prevent constipation and help maintain a healthy gut, utmost care should be taken to weigh your total fiber intake of food and include the berries accordingly (43). The diet that beats the Mediterranean for health benefits and weight loss? Vitamin K present in it may interfere with the function of the medicine and result in an increased risk of bleeding. According to a study, drinking wild blueberry juice … Hence, the reduction of nitric oxide in the blood results in blood vessel constriction. The common symptoms are blurred vision, pale skin, headache, sudden nervousness, sweating, loss of consciousness. Blueberries are the second most consumed fruit in the United States. Recent studies have shown that sufficient intake of blueberry reduces high blood pressure and arterial stiffness thereby increasing nitric oxide production (30). These antioxidant enzymes are superoxide dismutase and catalase (26). FoodData Central, 2019. fdc.nal.usda.gov. This is especially true if you eat too many blueberries. Rats fed a diet meeting these two criteria had lower overall fat mass and liver mass than the control group. Research has shown that freeze-dried blueberry powder reduces the markers of inflammation and thus reduces the overall state of inflammation. Blueberry growing goes back to the beginning of the 20th century in the United States and Canada (1). The benefits are very wide ranging from the prevention of cancer and heart disease to treatment of urinary tract infections. Blueberries are loaded with nutrients and fiber, but if you have certain medical conditions, they may cause side effects such as gastrointestinal symptoms. They are: Furthermore, research has shown that blueberry helps in weight loss that in turn helps in improving the lipid profile (41), (42). A study was conducted on rats and it was found that anthocyanins present in blueberry effectively prevented the symptoms associated with inflammatory bowel diseases such as diarrhea and abnormal bowel movements. “Insulin resistance is defined as inefficient glucose uptake and utilization in peripheral tissue in response to insulin stimulation”. Blueberries have shown to increase the antioxidant level in the blood when consumed (5). Its antioxidant capacity, high amount of essential vitamins and minerals makes it ‘the superfood’. As the berry ripens, anthocyanin content increases to provide a visual cue that distinguishes the ripe berry from the unripe berry. Summary: The minerals and vitamins that ensure good bone health are in abundance in blueberries. However, as it is a fat-soluble vitamin, excess amounts may cause Vitamin K overdose. Therefore, with aging, it becomes very important to increase the intake of foods rich in antioxidants. Certain proteins that bind heavy metals and also scavenge harmful free radicals from the liver thus protecting the liver, is also found in blueberries. Discover the health benefits of this tiny but powerful fruit. Inflammation of the brain cells is believed to play a crucial role in the development of neurodegenerative diseases, especially due to the increased production of reactive oxygen species (ROS). Under these circumstances, a diet that is rich in antioxidants is required that can scavenge these free radicals. Maintaining a low sodium level is one of the pre-requisites of keeping the blood pressure down to a healthy level. Blueberries are super rich in polyphenolic compounds including flavonoids, phenolic acid, and stilbenes that additionally help in lowering high blood pressure. A 2007 study found that blueberry juice was able to reduce the growth of several types of cancer, including stomach, prostate, intestine and breast cancer cells. SIGN UP TO OUR NEWSLETTER to receive your weekly dose of features. Summary: Blueberry is a plethora of phytonutrients that put it on top of the ANDI list, making it one of the healthiest fruits available. Several studies have confirmed that cranberry juice possesses the right constituents which prevent bacterias from attaching to the urinary bladder lining. Researchers all over the world have claimed that regular consumption of blueberry protects the gastrointestinal tract against several diseases. Blueberries play well with other fruits! Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Blueberry is packed with powerful antioxidants. Aid in Weight Loss. While some people may prefer to eat fresh blueberries, blueberry juice is also a healthy option. They will not harm a person, but they make upset the stomach if too many are eaten at one time. This protects us from degenerative diseases by fighting off the oxidative damage caused by free radicals. During cancer, the state of inflammation and oxidative stress increase at a tremendous rate. Take a look at the blueberry nutrition profile, and you’ll quickly see why this … Summary: Blueberries can improve gut health by reducing inflammation, conserving the good bacteria in the gut and reducing the translocation of the bacteria in the gut because of its antioxidant property. Eating too many blueberries can have uncomfortable digestive side effects. Over a huge 25-year study, eating three servings of blueberries a week was shown to decrease one’s chance of getting type 2 diabetes by 7%. Blueberry, like its relative the cranberry, might help prevent bladder infections by stopping bacteria from attaching to the walls of the bladder. Hot? If eating blueberries results in abdominal pain or discomfort, you may want to consider a digestive disease as the possible culprit. Those components in blueberry include anthocyanins, polyphenols, and several antioxidants that have been shown to be anti-cancer, anti-obesity, prevent degenerative diseases, antidiabetes, improve brain, prevent heart diseases, protective liver, protective lungs and so on. Summary: Blueberries can protect the liver with its antioxidant activity and also work on certain liver enzymes thereby lowering the progression of liver fibrosis. Blueberry tea gets also consumed to protect and improve eye health, help digestion, and increase blood circulation. Eat 1/2 cup of blueberry every day with cereals or for afternoon snacks. This article shall focus on the potential health benefits of consuming blueberries. In fact, blueberry juice can help improve digestive and urinary health, … The polyphenols that are present in the blueberries can cross the blood-brain barrier and directly scavenge the ROS. The Blueberry Diet is a fruit diet that helps you lose belly fat by taking advantage of the health benefits of eating blueberries such as the positive effect its Antioxidants such as anthocyanin have on your body, Vitamin C to keep your immune system strong, and Vitamin E for antiaging. Summary: The antioxidants present in blueberries lower the LDL cholesterol in the blood and reduce inflammation. 'Blueberries are rich in vitamin C, potassium and fibre', says nutritionist Angelique Panagos. There are a whole range of recipes that include the super berries, including smoothies, breakfast bowls, salads, pancakes and baked goods (for a 'cheat day'!). Research has also shown that drinking blueberry juice reduces reactive oxygen species in the liver and improves the structure and function of the liver (27). While we are yet to discover such an Elixir of life, but we do have wondrous fruits that could well be the gifts from the Gods prodding us in that direction. For many years, blueberries have been a folk remedy for type 2 diabetes in Canada (21). But too much consumption of this fruit may lower your blood sugar to a dangerous level causing hypoglycemia. It not only reduces its glucolipocity but also increases this cell proliferation, thereby improving insulin secretion. The functional ingredients in blueberries lower the blood sugar level (44). In them, it might cause rashes, headaches, and gastrointestinal problems (48). Though buying the berries frozen can improve their longevity, it’s though the process can lower the potency of the anthocyanin — with one study suggesting by as much as 59% in six months. Amongst the numerous health benefits of blueberries, this article highlights 15 key advantages that are the stepping stones to improving your overall health and well being. This way, less cholesterol is stored in the body and reduces the blood cholesterol level too. Oxidative stress is one of the primary factors for liver cell damage. Blueberries have a wide array of health benefits owing to the various nutrients that it contains, but consuming them in excess may bring forth certain side effects. Increased excretion of bile acid lowers the cholesterol level. The production of free radicals that attack the brain increases and such interaction of free radicals with the central nervous system contributes to the decline. As we age, our memory, concentration, and other brain functions decline. Despite their antioxidant load and benefits for the brain and the heart, overeating blueberries may work against you. Moderate consumption of blueberry is advisable for diabetic people as well as individuals who suffer from insulin sensitivity. Get the Benefits: For a sweet treat at the end of the night, nibble on frozen blueberries. In a study in 2017, it was seen that extracts of blueberries can successfully reduce the tumor size in mice, which in turn inhibited the proliferation of ovarian cancer. Inflammation in the adipose tissue promotes insulin resistance and other complications, but dietary intake of blueberry has been seen to avert this. This is because of the fiber content in the fruit. At this stage, there is a huge generation of free radicals. These help in neutralizing the free radicals, reducing the level of oxidative stress. This fruit can also help you in getting rid of the stubborn belly fat naturally. Summary: The anti-diabetic property of blueberry is because of the crucial role it plays in the beta cells of the pancreas. They also improve the antioxidant enzyme system. This is known as cognitive decline and age plays the most crucial part in it. With just a daily serving of blueberries, you could easily … One of the original superfoods, the benefits of blueberries have long been touted, thanks to their incredibly high levels of nutrients and antioxidants (especially considering their low calories — just 83 per cup!). Blueberry enriched diet was seen to improve the overall health of cardiac cells and reduce the inflammatory cells to nearly half. Regular blueberry consumption improves the activity of the enzymes that protect the liver against damage. Many studies have shown that blueberries are very effective in the management of diabetes, lipid profile and blood pressure. 3. Blueberries having similar constituents like cranberry also work in an exact manner and prevent the bacteria from attaching (34). All articles on BestforNutrition are provided for educational and general informational purposes only. These people had very high blood pressure and consumed blueberries for over 8 weeks (32). Phytochemicals in berries have a beneficial role in brain aging and neurodegenerative disorders because of their antioxidative, anti-inflammatory, anti-viral and anti-proliferative properties. They also contain a decent amount of soluble fibre, which slows down the rate at which sugar is released into the bloodstream and helps to keep the digestive system happy. Studies have confirmed that blueberry can reduce vascular complications in diabetes. The functional ingredients that are present in blueberries give the best health benefits. Over the years, studies have been reported that anthocyanins in blueberries might play an important role in mitigating obesity by decreasing weight and adipose tissue build up. Liver damage may be caused due to increased exposure of the liver to toxins, chemicals, drugs, and alcohol. However, this is not recommended by any means. Amp Up Weight Loss. The anthocyanin in blueberry can improve the postprandial glucose response. In the pre-diabetic stage, insulin resistance is a characteristic of glucose intolerance which includes impaired fasting glucose, and impaired glucose tolerance (20). People who are sensitive to this compound should steer clear of it. 7 Proven Health Benefits of Blueberries The blueberry is an antioxidant superfood. Amongst the several mechanisms associated with it, its effect on the improved glucose control seems to do the trick. Thanks to high fibre levels, blueberries can help us to feel full, which can reduce overall calorie intake. Raw blueberries contain both vitamin C, E, K, dietary fiber and basic dietary minerals, moderate manganese, as well as other important micro nutrients in a balanced manner. Reduce heart disease risk. Natural antioxidants like Vitamin C and Vitamin E, micronutrients such as folic acid, calcium, selenium, alpha, and beta carotene and lutein are also present making them one of the most nutritious fruits (2). Can Cause Digestion Problems. Save my name, email, and website in this browser for the next time I comment. It was further observed that the daily intake of freeze-dried blueberry powder brought down the systolic blood pressure by 5.1% and diastolic blood pressure by 6.3%. Potassium, calcium, and magnesium have shown to be associated with low blood pressure. Let’s look at these benefits and side effects of blueberries in depth. Meet the 12 Best Lunches for Fat Loss, What to Expect from the NHS Weight Loss Plan. Blueberries are Packed with Antioxidants. As with all foods, it benefits to mix things up, but there are no issues with eating blueberries daily — just don’t eat too many as, with any fruit, they can cause stomach upset. Blueberries are a tasty fruit that have recently gained fame for their numerous health benefits. In liver fibrosis, the structure of the liver changes and as the disease progresses, the liver hardens. It increases the use of fatty acid as a source of energy, hence, less fat is stored in the body and less cholesterol is formed. Summary: Blueberry can definitely be said to be the perfect fruit for cancer pertaining to its high antioxidant content. Blueberry tea has a delicious taste and can be drunk in many forms and combinations. People who take prescription blood thinners like warfarin are told to keep their Vitamin K consumption to a balanced level (46). Research also suggests that anthocyanins impact insulin sensitivity and glucose metabolism, which are factors in type 2 diabetes, particularly in obese men and women. In the recent past, insulin resistance has become a public health concern. Besides this, blueberry suppresses the formation of fatty acids and increases the breakdown of fatty acids. Is This an Emergency? The presence of flavonols and tannins in blueberry extracts had the ability to inhibit the growth of cancer-causing cells by 50% (8). Excessive buildup of a compound known as homocysteine in the body can damage blood vessels and lead to heart problems. We earn a commission for products purchased through some links in this article. Blueberries contain an antioxidant called Anthocyanin. However, anthocyanin in blueberry can protect the beta cells in the pancreas against glucolipotoxicity and can prevent diabetes (23). They have also shown to improve short term memory and motor coordination (14). See more ideas about health benefits, health, health and nutrition. This should be a no-brainer. Can Puppies Eat Blueberries? High anthocyanins in blueberries can increase the anti-inflammatory cytokines and reduce oxidative stress (17). The fructose in blueberries can cause digestive discomfort, including bloating, in people with IBS and fructose malabsorption or intolerance. Summary: Since blueberries have similar constituents like cranberry, it prevents the bacteria from attaching to the urinary bladder lining and prevents UTI. Blueberries May Inhibit the Growth of Cancer Cells, Blueberries May Protect From Neurodegenerative Diseases, Blueberry May Protect From Liver Diseases, Blueberries May Help Protect Against Heart Disease, Blueberries May Reduce High Blood Pressure, Blueberries Can Improve Brain Health And Memory, Blueberries May Help Fight Urinary Tract Infection (UTI), Blueberries: Risks, Side Effects, and Drug Interactions, Can Cause Salicylate Sensitivity In Some Individuals, Escherichia coli (causes foodborne illness), Listeria monocytogenes (causes listeriosis that resembles influenza). They are delicious, can easily be incorporated in different recipes or eaten as it is, whole or in juice form. Want to consider a digestive disease as the berry ripens, anthocyanin in blueberry can be... Liver and aorta in liver fibrosis, the state of inflammation large amount of fiber – 3.6 grams cup. 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