Top 10 Health Benefits of Blueberries
Blueberries are one item that is proof of the saying,ìgood things come in small packagesî. Along with their rich color, juicy texture and mouth-watering taste, blueberries are known for their amazing health benefits.
The nutritional value of these little berries contributes immensely to optimum health and wellness as they are among the highest antioxidant-value fruits.
They are also loaded with vitamins C, A and E, along with riboflavin, folate, fiber, niacin, magnesium, potassium, manganese, copper, iron, and zinc.
Here are the top 10 health benefits of blueberries.
1. Boosts Immunity
With a daily serving of blueberries, you can easily keep common colds, seasonal flu and other illnesses at bay. Blueberries are loaded with antioxidants that strengthen the immune system by neutralizing free radicals and fight infections.
Also, blueberries are loaded with vitamin C and have strong antibacterial and antiviral properties that help prevent your body from catching colds, fevers, and many other viral and bacterial communicable diseases.
2. Fights Cancer
According to the American Institute of Cancer Research, blueberries can help prevent different types of cancer, including mouth, ovarian, colon, liver, prostate, lung, stomach and breast.
High amounts of vitamin C, copper and phenolic compounds make these berries rich in antioxidants that help inhibit cancer cells from progressing.
3. Reduces Belly Fat
A 2009 University of Michigan Cardiovascular Center study shows that blueberries help eliminate belly fat. The polyphenols in blueberries can break down belly fat and reduce the risk factors for metabolic syndrome.
Also, blueberries are a great source of fiber that helps keep you feeling full and satisfied for a longer time between meals. They are also high in manganese, which helps metabolize proteins, carbohydrates and fats.
4. Boosts Brain Power
Blueberries also support healthy brain functioning. A 2014 study published in the scientific journal Brain Research found that blueberries help protect brain performance as well as reduce the risk of contracting Parkinsonís disease.
Two specific classes of phytochemicals, anthocyanins and proanthocyanidins, are responsible for the neuroprotective benefits of blueberries.
5. Promotes Heart Health
According to a 2013 study published in the American Heart Associationís journal Circulation, eating 3 or more servings of blueberries and strawberries a week can help cut the risk of heart attacks among women. 1 serving of blueberries is equal to about 1/2 cup of the fruit.
Blueberries contain high levels of compounds that may help widen arteries, which counters the plaque buildup that generally causes heart attacks.
6. Keeps Vision Healthy
You can enjoy healthy vision for years by including blueberries in your diet. The various vitamins, minerals and antioxidants like lutein found in blueberries can help maintain healthy eyes.
According to a study published in the 2012 issue of Laboratory Investigation, these berries are rich in compounds called anthocyanosides that help reduce vision loss, eye strain and promote a healthy retina.
7. Controls Blood Glucose Level
According to a 2013 study published in the journal Applied Physiology, Nutrition, and Metabolism, eating 2 cups a day of wild blueberries can improve or even prevent high blood sugar levels in people with Type 2 diabetes.
Blueberries are packed with antioxidants, vitamins and fiber that can help control blood sugar levels as well as other health complications due to diabetes. As blueberries have a low glycemic index, they can help maintain energy levels and fullness for longer periods of time.
8. Fights UTIs
According to a 2004 Rutgers University study, blueberries can also prevent urinary tract infections (UTIs). They have bacteria-inhibiting properties that prevent bacteria from adhering to bladder walls, which in turn helps ward off UTIs.
9. Delays Aging Process
Antioxidants can slow down the aging process by neutralizing free radicals in your body. Blueberries are the best antioxidant-rich food in the world, so eat them daily to delay the aging process. You can even even drink a glass of blueberry juice daily
10. Aids Digestion
Blueberries are a high-fiber fruit, and hence very good for the digestive system. Fiber plays a key role in waste management, regulating bowel movements and the natural detoxification process.
They can even prevent constipation, bloating and gas. Also, they may help fight inflammation and infection in the lower gastrointestinal tract.
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