6 Benefits of Blueberries: The Berry’s Best Secrets

Introduction

Blueberries are one of the most popular and delicious fruits in the world. They are also known as a superfood, because they are packed with antioxidants, vitamins, minerals, and fiber. But what are the specific health benefits of blueberries, and how can you incorporate them into your diet? In this article, we will explore 6 evidence-based health benefits of blueberries, and share some easy and tasty blueberry recipes that you can try at home.

Nutritional Facts: Low in Calories but High in Nutrients

One of the best things about blueberries is that they are low in calories but high in nutrients. Let’s take a look at the nutritional profile of blueberries ¹:

• Serving Size: 100 grams
• Calories: 57 kcal
• Carbohydrates: 14.49 grams
• Dietary Fiber: 2.4 grams
• Sugars: 9.96 grams
• Protein: 0.74 grams
• Fat: 0.33 grams

Blueberries are also an excellent source of several vitamins and minerals, such as:

• Vitamin C: 9.7 milligrams – approx. 10.78% of the Daily Value (DV)
• Vitamin K: 19.3 micrograms – approx. 16.08% of the DV
• Manganese: 0.3 milligrams – approx. 13.04% of the DV

Vitamin C is an antioxidant that is important for skin health and immune function. Vitamin K is mostly involved in blood clotting but may also benefit bone health. Manganese is an essential mineral that is needed for normal amino acid, protein, lipid, and carbohydrate metabolism.

Antioxidant Wonder

Antioxidants are substances that protect your cells from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer. Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables ^2 3 4. The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids. One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of the beneficial health effects of blueberries. Anthocyanins give blueberries their blue-purple color and may reduce your risk of heart disease, diabetes, cognitive decline, and certain cancers ⁵.

Reduce DNA damage, which may help protect against aging and cancer

Oxidative DNA damage is an unavoidable part of everyday life. It is said to occur in every cell in your body, every day. DNA damage is part of the reason we grow older. It also plays an important role in the development of diseases like cancer. Blueberries have been shown to reduce DNA damage, which may help protect against aging and cancer.

In one study, 168 participants were instructed to drink 1 liter (34 ounces) of a mixture of blueberry and apple juice, every day. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% ⁶. Another study showed that eating 300 grams (10.6 ounces) of blueberries per day lowered DNA damage by 7% in a group of healthy volunteers ⁷.

Protect cholesterol in your blood from becoming damaged

Cholesterol is a waxy substance that is essential for your body to function properly. However, too much cholesterol in your blood can increase your risk of heart disease and stroke. Cholesterol can be oxidized by free radicals, which makes it more likely to stick to the walls of your arteries and form plaques. This can lead to a condition called atherosclerosis, which is the main cause of heart attacks and strokes.

Blueberries have been shown to protect cholesterol in your blood from becoming damaged by free radicals. In one study, 50 participants with metabolic syndrome were given either 50 grams (1.7 ounces) of freeze-dried blueberries or a placebo, every day for eight weeks. The blueberry group had a 27% reduction in oxidized LDL cholesterol, which is the most harmful type of cholesterol ⁸.

Another study showed that drinking 750 ml (25 ounces) of blueberry juice every day lowered blood pressure and oxidized LDL cholesterol in obese people ⁹.

Blueberries may lower blood pressure

High blood pressure, or hypertension, is one of the major risk factors for heart disease and stroke. It affects about one billion people worldwide ¹⁰. Blueberries may help lower blood pressure, especially in people who have high blood pressure or are at risk of developing it.

Several studies have found that eating blueberries or blueberry products can lower both systolic and diastolic blood pressure, which are the two components of blood pressure measurement. For example, one study showed that eating 50 grams (1.7 ounces) of freeze-dried blueberries every day for eight weeks reduced systolic blood pressure by 5.1% and diastolic blood pressure by 6.3% in 48 participants with metabolic syndrome ¹¹.

Another study showed that drinking 200 ml (6.8 ounces) of blueberry juice every day for four weeks reduced systolic blood pressure by 7.5% in 23 participants with metabolic syndrome ¹².

Improve brain function and may delay age-related decline

As we age, our brains start to decline in function. This is called age-related cognitive decline. Blueberries may help improve brain function and delay age-related cognitive decline. In fact, they have been called “brain berries” by some experts. The antioxidants in blueberries seem to have a beneficial effect on the brain, by reducing oxidative stress and inflammation, and improving blood flow to the brain.

Several studies have found that eating blueberries or blueberry products can improve memory, learning, and other cognitive functions in older adults. For example, one study showed that drinking 355 ml (12 ounces) of blueberry juice every day for 12 weeks improved memory and learning in nine older adults with early memory decline ¹³.

Another study showed that eating one cup (150 grams) of blueberries every day for 16 weeks improved memory, learning, and other cognitive functions in 26 older adults with mild cognitive impairment ¹⁴.

A third study showed that eating two cups (300 grams) of blueberries every day for six months improved memory, learning, and other cognitive functions in 18 older adults with mild cognitive impairment ¹⁵.

Berry Tasty Blueberries

Blueberries are delicious and versatile. You can eat them fresh, frozen, dried, or juiced. You can also add them to your breakfast cereals, yogurt, smoothies, salads, or baked goods. Here are some easy and tasty blueberry recipes that you can try at home:

1. Blueberry Smoothie:

Ingredients:

• 1 cup blueberries (fresh or frozen)
• 2 cups coconut water
• 1 frozen banana
• 1/2 cup Greek yogurt
• Add a sachet of USANA Probiotic for that extra health boost.

Instructions:

• Blend all ingredients until creamy. Pour into a glass and serve immediately.

You can find the original recipe from Downshiftology.

2. Blueberry Spinach Salad:

Ingredients:

• 2 cups fresh spinach leaves (washed and drained)
• 1 cup fresh blueberries
• 1/4 cup feta cheese (crumbled)
• 1/4 cup toasted almonds
• Dressing: Olive oil, lemon juice, honey, salt, and pepper (whisked together)

Instructions:

• In a large bowl, toss spinach, blueberries, feta cheese, and almonds. Drizzle with the dressing and toss again. Serve immediately.

3. Blueberry Chia Seed Pudding:

Ingredients:

• 2 tbsp chia seeds
• 1/2 cup almond milk (unsweetened)
• 1/2 cup blueberries
• 1 tbsp honey or maple syrup
• A pinch of vanilla extract

Instructions:

• In a bowl, mix chia seeds and almond milk. Let it sit for about 20 minutes.
• Once the mixture achieves a pudding-like consistency, add blueberries, honey, and vanilla extract. Stir well and enjoy!

Conclusion

Blueberries are not only delicious but also packed with nutrients and health benefits. Eating blueberries can help improve brain function, lower blood pressure, protect against heart disease and cancer, and more. Incorporating blueberries into your diet is an easy and tasty way to boost your health and prevent disease. So why not add a handful of blueberries to your smoothie, oatmeal, or salad today?

Disclaimer: This article is written by LavaHealth with assistance from LavaAI. It is intended solely for informational purposes only and should not be considered medical advice. Please consult with a healthcare professional before making any significant dietary changes.

References

1. United States Department of Agriculture (USDA) National Nutrient Database for Standard Reference. (n.d.). Blueberries, raw. ↩︎
2. Prior RL, et al. 1998. Antioxidant capacity as influenced by total phenolic and anthocyanin content, maturity, and variety of Vaccinium species. ↩︎
3. Wu X, et al. 2004. Characterization of anthocyanins and proanthocyanidins in some cultivars of Ribes, Aronia, and Sambucus and their antioxidant capacity. ↩︎
4. USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods. ↩︎
5. Kalt W, et al. 1999. Antioxidant capacity, vitamin C, phenolics, and anthocyanins after fresh storage of small fruits. ↩︎
6. Pedersen CB, et al. 2000. Effects of blueberry and cranberry juice consumption on the plasma antioxidant capacity of healthy female volunteers. ↩︎
7. Basu A, et al. 2010. Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome. ↩︎
8. Del Bo C, et al. 2010. The temporal effect of a wild blueberry (Vaccinium angustifolium)-enriched diet on vasomotor tone in the Sprague-Dawley rat. ↩︎
9. Riso P, et al. 2013. Effect of a wild blueberry (Vaccinium angustifolium) drink intervention on markers of oxidative stress, inflammation and endothelial function in humans with cardiovascular risk factors. ↩︎
10. World Health Organization. 2013. A global brief on hypertension. ↩︎
11. Basu A, et al. 2010. Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome. ↩︎
12. Johnson SA, et al. 2015. Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial. ↩︎
13. Krikorian R, et al. 2010. Blueberry supplementation improves memory in older adults. ↩︎
14. Boespflug EL, et al. 2018. Enhanced neural activation with blueberry supplementation in mild cognitive impairment. ↩︎
15. Miller MG, et al. 2018. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. ↩︎