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Though small in size, blueberries are among the highest antioxidant rich food. These little juicy berries are rich in all powerful nutrients and with their mouth-watering taste, they are known for their immense health benefits. Blueberries are excellent source of dietary fiber, vitamin C and manganese. Besides these, they also high in vitamin A and E, magnesium, potassium, riboflavin, niacin, folate, zinc, copper and iron. This low fat low sodium rich colored fruit contains a category of phytonutrients known as polyphenols which includes anthocyanins, hydroxybenzoic acids, hydroxycinnamic acids and flavonols.
Blueberry is the fruit containing highest amount of antioxidants. Antioxidants neutralize free radicals and strengthen the immune system, which helps the body to fight diseases that induce free radicals like cancer, heart disease and age related conditions. Blueberries are highly loaded with vitamin C and also have antiviral and antibacterial properties which can help protect us from seasonal cold and flu, fevers and other bacterial infections and communicable disease. Eating fresh blueberries will benefit more than packaged version.
Blueberries can help prevent the growth of cancer cells and prevent various types of cancer like breast cancer, liver, colon, lung, ovarian, prostate, mouth and stomach cancer. The high amount of vitamin C, phenolic compounds and copper contained in blueberries makes them highest antioxidant rich fruit which helps to prevent cancer cells from spreading. This is why blueberries are regarded as the anti-cancer superfood.
Neutralizing the free radicals antioxidant can also slowdown the aging process. Its rich anti-inflammatory properties can provide you with younger looking skin by preventing wrinkle formation, fine lines and age spots and delaying the aging process. The tons of vitamin C contained in blueberries also aid in collagen production and revives your skin.
Cardiovascular disease is one of the leading causes of death among men and women. High blood pressure, obesity and high blood sugars are some of the risk factors associated with heart disease. Studies show that due to high content of flavonoids, blueberries can counter the plaque buildup by widening the arteries and reducing the risk of cardiovascular diseases, if one eats three or more servings of blueberries a week. The vitamin C, potassium, calcium and magnesium contained in blueberries also help to promote heart health by strengthening the cardiac muscles.
Incorporating blueberries in your diet will help you to enjoy healthy vision lifelong because blueberries contain antioxidants like lutein and various vitamins and minerals which promote healthy eyes and prevent vision problems like cataracts, macular degeneration, diabetic retinopathy and myopia.
Blueberries are low in fat and high in fiber which can keep you fuller for a longer period. They also contain high amount of manganese which aids in metabolizing fats, protein and carbohydrates and converting them into energy. As blueberries are low in fat and calories, they can be an excellent addition to a weight loss diet.
Blueberries contain phytochemicals that help to improve brain functions and reduce the risk of Parkinson’s disease. Along with this, blueberries also contain brain-boosting vitamins and minerals like Vitamin A, E, B-complex, C and selenium, copper, zinc, and potassium that can help to improve brain functions like memory power, motor skills, learning capacities etc.
Blueberries have bacteria-inhibiting properties that can prevent bacteria from binding to the bladder walls and prevent infection. Because of its antioxidant properties, blueberries help in boosting the immune system. Better your immune system functions, the less chance you have of contracting urinary tract infection.
High antioxidant, fiber and vitamins contained in blueberries are highly effective in controlling blood sugar level and other complications associated with diabetes. Because of their low glycemic index, blueberries can sustain fullness and energy level for a longer period and prevent blood sugar level from rising. This sweet juicy fruit can also be a smarter choice for eating something sweet when you feel the urge for it.
As blueberries are high in fiber, they aid in preventing gas, bloating and promote digestion by regulating the bowel movement. They also prevent constipation, gas and bloating.
Eating half up of blueberries or blue berry juice daily can help you enjoy immense health benefits. Choose good quality blueberries that are firm and uniform in color.
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