Blueberries Benefits Are Insane And Here Are The 15 Reasons To Eat Blueberries Every Day
Blueberries are sweet, nutritious, and extremely popular.
Commonly labeled SUPERFOODS, they are low in calories and incredibly good for you.
They are so delicious and easy that many people consider them their favorite fruit.
Blueberries contain a plant compound called ANTHOCYANIN
which is responsible for their blue color and their many health benefits.
In today’s video, we will share with you the 15 amazing health benefits of blueberries.
#1. Low in calories but high in nutrients Blueberries are one of the
most nutritious berries. 1 cup (148 grams) of blueberries offers:
• Fiber: 4 grams • Vitamin C: 24% of RDI
• Vitamin K: 36% of RDI • Manganese: 25% of RDI
• A small amount of various other nutrients They also contain about 85% of water,
and a whole cup contains only 84 calories with 15 grams of carbohydrates.
Their low-calorie content makes them the best source of many important nutrients.
#2. High in antioxidants Antioxidants protect your body
from free radicals, which are harmful molecules that can damage your cells and contribute to
aging and diseases such as cancer. Blueberries are thought to have
the highest antioxidant levels of all common fruits and vegetables.
The main antioxidant compounds in blueberries belong to the family of
polyphenol antioxidants called flavonoids. One group of flavonoids in particular anthocyanins
is thought to be responsible for most of the beneficial health effects of these berries.
Blueberries directly boost the level of antioxidants in your body.
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#3. Lower blood pressure
It is important to maintain low sodium levels to keep blood pressure at a healthy level.
Blueberries are sodium-free. They contain potassium, calcium, and magnesium. Some
studies have shown that low intake of these minerals is associated with high blood pressure.
Proper intake of these minerals is believed to help lower blood pressure.
In an eight-week study, obese individuals with a higher risk of heart disease
found a 4-6% reduction in blood pressure after eating 2 ounces (50 grams) of blueberries daily.
Other studies also found similar effects, especially for postmenopausal women.
#4. Help to manage diabetes Studies have shown that people
with type 1 diabetes who eat a high-fiber diet have lower blood glucose levels,
and people with type 2 diabetes who eat this diet have lower blood sugar, lipid, and insulin levels.
One cup of blueberries offers 3.6 grams (g) of fiber. A plant compound called anthocyanin
found in blueberries has beneficial effects on insulin sensitivity and glucose metabolism.
These anti-diabetic effects occur with both blueberry juice and liqueur.
Numerous studies have shown that blueberries have anti-diabetic effects,
improve insulin sensitivity, and lower blood sugar levels.
#5. Protect against heart disease Blueberries contain fiber, potassium, folate,
vitamin C, vitamin B6, and phytonutrients that promote heart health. They can also lower blood
pressure and oxidize LDL cholesterol which is also beneficial for the heart.
Fiber helps to lower the total amount of cholesterol in the blood and reduces the risk
of heart disease. Vitamin B6 and folate inhibit the formation of a compound called homocysteine.
Excess homocysteine in the body can damage blood vessels and cause heart problems.
According to a study, regular use of anthocyanins can reduce the risk of a
heart attack in young and middle-aged women by up to 32%. The study found that women who
ate at least three servings of blueberries or strawberries a week experienced better results.
#6. Lower risks of cancer Vitamin C, vitamin A, and the
various phytonutrients found in blueberries act as powerful antioxidants that can help protect
cells from damage caused by disease-related free radicals. Research shows that antioxidants
can inhibit tumor growth, reduce inflammation in the body, and prevent or slow the progression of
esophageal, lung, mouth, neck, endometrial, pancreatic, prostate, and colon cancers.
Blueberries also have folate, which plays an important role in DNA synthesis and repair.
It can inhibit the formation of cancer cells by bringing mutations in DNA.
#7. Maintain healthy bones
Blueberries provide enough amounts of iron, phosphorus, calcium, magnesium, manganese,
zinc, and vitamins. Each of them is a part of a bone. Adequate amounts
of these minerals and vitamins help build and maintain bone structure and strength.
Zinc and iron play a vital role to maintain the strength and elasticity of your bones and joints.
Low vitamin K intake is associated with an increased risk of fractures. However,
proper use of vitamin K improves calcium absorption and can reduce calcium loss.
#8. Improve skin health Collagen is the skin's support
system. It relies on vitamin C as an essential nutrient and helps prevent skin damage from sun,
pollution, and fumes. Vitamin C can also improve the ability of collagen to smooth out wrinkles
and enhance the overall texture of the skin. One cup of blueberries
offers 24% of the recommended daily allowance of vitamin C.
#9. Improve mental health Population-based studies show
that the use of blueberries in older women is associated with a gradual memory decline.
Studies have also found that in addition to lowering the risk of cognitive impairment,
blueberries can also improve a person's short-term memory and motor coordination.
#10. Healthy digestion, weight loss, and feeling full
Blueberries help prevent constipation and maintain regularity for healthy
digestion because they contain fiber. Dietary fiber is also commonly known
as an important factor in weight loss and weight management by acting as a "blocking
agent" in the digestive system. High-fiber foods reduce satiety, or feeling full,
and reduce appetite. Feeling full for a long time can reduce a person's total caloric intake.
#11. Help Fight Urinary Tract Infections
Urinary tract infections (UTIs) are a frequent problem for women. It is commonly known that
cranberry juice can help prevent this type of infection. Because blueberries are closely
related to cranberries, they are proud of many active ingredients, such as cranberry juice.
These substances are called anti-adhesive and help prevent bacteria like E. coli
from touching your bladder wall. Blueberries have rarely been studied
for their effects on UTIs, but they do have the same effects as crane berries.
#12. Lower Muscle Damage after Strenuous Exercise Strict exercise can cause muscle pain and fatigue.
This is due in part to local inflammation and oxidative stress in your muscle tissue.
Blueberry supplements can reduce molecular damage, reduce pain,
and reduce muscle performance. In a study of 10 female athletes,
the Blueberries accelerated muscle recovery after strenuous leg exercises.
#13. Reduce DNA Damage Loss of oxidative DNA is
an essential part of everyday life. It is said to occur tens of thousands of
times a day in every cell of your body. DNA damage is the main cause of aging.
It also plays a vital role in the growth of diseases such as cancer. Because blueberries are
abundant in antioxidants that can neutralize some free radicals that damage your DNA.
In one study, 168 people who drank 34 ounces (1 liter) of blueberry and apple juice daily
after four weeks, the damage to oxidative DNA caused by free radicals decreased by 20%.
#14. Improve eye Health Blueberries support healthy eye functions
through their antioxidant, anti-inflammatory, and collagen-strengthening properties.
Eating blueberries regularly improves eyesight and strengthens blood vessels in the back of the eyes.
Blueberries also contain anthocyanins, which help reduce both high blood pressure
and inflammation and block the arteries that supply oxygen to the retina.
#15. Detoxify your body
Blueberries contain natural aspirin, which helps reduce the effects of chronic inflammatory tissue
damage while reducing pain. Blueberries also act as antibiotics to kill bacteria in the urinary
tract, thus helping to prevent infection. They also have antiviral properties and
help prevent toxic substances from crossing the blood-brain barrier to reach the delicate brain.
Blueberries are super healthy and nutritious. They promote your heart health, mental functions, and
many other aspects of your body. In addition, they are sweet, colorful, and easily fresh or frozen.
Will you start eating blueberries every day after watching this video?
Let us know in the comment section below.
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