Blueberries are considered one of the most nutritious fruits. The main reason is that they’re full of antioxidants. In addition, this fruit is highly recommended to people who want to shed pounds as it’s low in calories. Blueberries can be eaten directly as a fruit or incorporated into many recipes. Here are the Top 5 health benefits of blueberries.
Blueberries Boost Cognition
With the increase in age, cognitive function starts declining. Blueberries can improve your memory in mild cognitive impairment. It contains gallic acid and phenols that are known as neuroprotective agents. According to a research by the University of Exeter, drinking concentrated blueberry juice improves brain function in older people.
Blueberries Support Cardiovascular Health
A study has found that blueberries are rich in polyphenols, especially anthocyanins and micronutrients. These polyphenols significantly improve LDL oxidation and glucose metabolism. The berries also contain natural antioxidants such as vitamins C and E, and micronutrients such as folic acid, calcium, selenium, alpha and beta-carotene that combat oxidative stress and promote heart health. In one study, around 4% to 6% reduction in systolic and diastolic blood pressure was found after eating blueberries.
Blueberries Have Anti-Diabetic Effects
Blueberries contain polyphenols that have a great impact on insulin resistance. Eating blueberries can help you to keep diabetes at bay. Anthocyanin and bioactive compounds are well known for improving insulin sensitivity. Polyphenolsmodulate carbohydrate and lipid metabolism, attenuate hyperglycemia and insulin resistance. These compounds also help to improve adipose tissue metabolism.
Blueberries Aid Weight Loss
Blueberries are low in calories and high in fiber. They also have low glycemic index. All these essential components help to lose weight. When you hanker for snacks in the evening, you can eat blueberries instead of processed foods. As they are high in fiber you will feel full for longer time. Another advantage of eating blueberries is they are absorbed more slowly and stay in your digestive tract longer that will restrict you taking more calories.
Blueberries Help to Maintain Skin Health
Blueberries contain natural antioxidants such as vitamin C and E. Both antioxidants prevent cells damage by free radicals that lead to prevention from wrinkles and fine lines. It also contains resveratrol, which is proven to reduce damage from overexposure to UV rays.
Blueberries Have Anti-Cancer Properties
Many studies have been conducted to evaluate the impact of blueberries on cancer. Studies demonstrated that blueberries prevent the production of pro-inflammatory molecules, oxidative stress, and DNA damage. The polyphenols can help to fend off the risk of prostate cancer and ellagic acid can prevent from breast cancer. However, more studies are to be done.
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