Often referred to as "super", which refers to poor per se calories [1] and incredibly good for you.
They are so delicious and practices, which many people as their favorite fruit.
Here are 10 health benefits of blueberries, which are supported by research.
1. Blueberries are low in calories but high in nutrients
Blueberries are a flowering shrub, berries, blue to violet are that produces also known as blueberries.
It is closely associated with shrubs, such as the production of blueberries and cranberries happy together.
Cranberries are small, about 5 to 16 millimeters (0.2 to 0.6 inches) in diameter and a flared end crown.
They are green in color at first, then the blue-purple switch when ripe.
These are the two most common types:
- Highbush blueberries [2] are the most widely planted species in the United States.
- Lowbush [3] Often referred to as the "wild" blueberries, which are smaller and richer in certain antioxidants.
This is what similar to the typical blueberry:
Blueberries are among the most nutrient-rich [4] berries. A serving 1 cup (148 grams) of blueberries contains ( 1 , 2 )
- Fiber: 4 grams.
- Vitamin C: 24% of the recommended daily dose.
- Vitamin K: 36% of the recommended daily dose.
- Manganese: 25% of the recommended daily dose.
- Then, contains small amounts of various other nutrients.
Also, about 85% water, and a cup contains only 84 calories, with 15 grams of carbohydrates [5] .
Calorie for calorie, by having them an excellent source of several important nutrients.
Conclusion: The cranberry is a very popular bay. It is low in calories, but high in fiber, vitamin C and vitamin K.
2. Blueberries are the king of antioxidants foods
Antioxidants [6] are important.
They protect the body from damage caused by free radicals, unstable molecules that damage cell structures and to aging and diseases such as cancer can occur ( 3 , 4 ).
Blueberries are probably the highest antioxidant capacity of fruits and vegetables contain (commonly consumed ALL 5 , 6 , 7 ).
The most important antioxidants in blueberries are polyphenols [7] and flavonoids [8] .
Especially flavonoids, anthocyanins [9] , applies to most beneficial health effects (responsible 8 ).
It has been shown that the level of antioxidants directly in the interior of the body (increased 9 , 10 ).
Conclusion: Blueberries have the highest antioxidant capacity of all fruits and vegetables commonly consumed. Anthocyanins seems to be the great antioxidant compound.
3. blueberries reduce DNA damage, which may help protect against cancer and aging
Oxidative DNA damage is part of daily life.
Is said that tens of thousands of times to produce per day, every cell in the body ( 11 ).
DNA damage is part of why we age, and also plays an important role in the development of diseases such as cancer ( 12 ).
Since blueberries are rich in antioxidants can help neutralize some of the free radicals [10] , which cause damage to our DNA.
In a 4-week study, 168 participants drink 1 liter (34 ounces) of a mixture of cranberries and was asked to block [11] juice daily.
At the end of the study, oxidative DNA damage by free radicals by 20% (reduced 13 ).
These results were also of smaller studies with fresh blueberries and powder (supports 14 , 15 ).
Conclusion: Several studies have shown that cranberries and cranberry juice may protect against DNA damage, an important driver of aging and cancer.
4. Protection blueberries cholesterol levels in the blood damages
Oxidative damage is not limited to cells and DNA.
Another problem is when our circulating LDL lipoproteins [12] ("bad") cholesterol is oxidized.
In fact, LDL oxidation is a critical step in the process of heart disease.
Luckily for us, the antioxidants in blueberries are strong with reduced amounts of oxidized LDL (associates 16 ).
50 grams per day reduced LDL Cranberry partial oxidation by 27% in obese participants, after a period of eight weeks ( 17 ).
Another study showed that 75 grams of blueberries with a main meal, the oxidation of LDL (significantly reduced 18 ).
Conclusion: The antioxidants in blueberries have shown that LDL lipoprotein ("bad") cholesterol from oxidative damage, a crucial step on the road to heart disease to protect.
5. Blueberries may lower blood pressure
Blueberries seem significant benefits for people with high blood pressure ( hypertension from [13] ), an important risk factor for some of the most common causes of death worldwide.
In one study, obese people at high risk for heart disease have a 4-6% reduction in blood pressure after consuming 50 grams (1.7 ounces) of blueberries a day for 8 weeks was observed ( 19 ).
Other studies have found similar effects, especially in women after menopause (seen 20 , 21 ).
Since hypertension is a major driver of heart attacks and strokes, the effects may be massive.
Conclusion: regular consumption of blueberries has been shown to reduce blood pressure in many studies.
6. blueberries may help prevent heart disease
Again, the food blueberries to reduce blood pressure and cholesterol oxidized LDL.
However, it is important to note that these risk factors, no real diseases.
What we really want to know is whether blueberries help to prevent hard endpoints such as myocardial infarction [14] , which (are the leading cause of death worldwide 22 ).
In a study of 93,600 nurses in 2013, you eat a lot of anthocyanins (the main antioxidant blueberries) was treated with a lower risk of heart attacks by 32% (associates 23 ).
In this study, the combined use of blueberries, strawberries has been linked to reduced risk of heart attacks by 34% in combination, but it was not significant.
This was an observational study, so we can not show that cranberries have caused risk reduction, but it seems likely that, given the known beneficial effects on risk factors.
Conclusion: There is some evidence that regular consumption of blueberries can help prevent heart attacks.
7. Blueberries may help brain function and improve memory
Oxidative stress, the aging of the brain to accelerate, have adverse effects on the functioning of the brain.
According to animal studies, antioxidants in blueberries are usually in the brain regions responsible for intelligence (are accumulating 24 , 25 ).
Appear to interact directly with the aging of the neurons, which, to an improvement in cellular signaling
Human studies have also shown promising results.
In a study at the age of nine participants with mild cognitive impairment cranberry juice consumed every day. After 12 weeks she had seen improvements in several markers of brain function ( 26 ).
A six-year study of 16,010 older participants found that blueberries and strawberries have (been linked to delays in cognitive aging to 2.5 years 27 ).
Conclusion: The antioxidants in blueberries seem benefits for the brain, improving brain function and delay age-related decline helps to have.
8. The anthocyanins in blueberries may have anti-diabetic
Blueberries are moderate in sugar compared to other fruits.
One cup contains 15 grams, a small or large apple orange [15] .
However bioactive compounds in blueberries seem to outweigh the negative effects that sugar, when it comes to controlling blood sugar.
Studies have shown that anthocyanins in blueberries may have beneficial effects on insulin sensitivity and glucose metabolism. Such anti-diabetic effects were both cranberry juice and extract (shown 28 , 29 , 30 ).
In a study of 32 obese patients with insulin resistance caused Blueberry Shake significant improvements in insulin sensitivity ( 31 ).
Improve insulin sensitivity should reduce the risk of metabolic syndrome and type 2 diabetes, the. Now some of the major health problems in the world Art
Conclusion: Several studies have shown that cranberries have anti-diabetic, contribute to the improvement of insulin sensitivity and blood sugar is low.
9. The substances in them help against urinary tract infections
Urinary tract infections are a common problem in women.
It is known that cranberry juice may help prevent these types of infections.
Blueberries are related to cranberries and contain many of the assets juice (cranberry ingredient 32 ).
These substances are used as anti-adhesion, and to prevent bacteria such as E. coli, to connect the bladder wall.
Blueberries not widely used for this purpose studied, but most likely have similar effects as blueberries ( 33 ).
Conclusion: As cranberries, blueberries contain substances that can prevent certain bacteria from sticking to the bladder wall. This can be useful to prevent urinary tract infections.
10. Blueberries may help reduce muscle damage after intense exercise
Intense exercise can cause muscle pain and fatigue.
This is partly due to local inflammation and oxidative stress in muscle tissue ( 34 ).
Cranberry supplements can damage reduction occurs at the molecular level that minimizes the reduction of pain and muscle performance.
In a small study of 10 female athletes, blueberries accelerate muscle recovery after exercise too exhausting legs ( 35 ).
Message Home
It is clear that blueberries are incredibly healthy and nutritious.
The fact that they are enjoyed soft, colorful and can be used both fresh and frozen, is only a tasty bonus.
Credentials
- ^ calories (authoritynutrition.com)
- ^ Highbush blueberries (en.wikipedia.org)
- ^ lowbush blueberry (en.wikipedia.org)
- ^ nutrients (authoritynutrition.com)
- ^ carbohydrates (authoritynutrition.com)
- ^ antioxidants (authoritynutrition.com)
- ^ polyphenols (en.wikipedia.org)
- ^ flavonoids (en.wikipedia.org)
- ^ anthocyanins (en.wikipedia.org)
- ^ free radicals (en.wikipedia.org)
- ^ Apple (authoritynutrition.com)
- ^ lipoprotein (authoritynutrition.com)
- ^ hypertension (www.webmd.com)
- ^ heart attacks (www.nhlbi.nih.gov)
- ^ Orange (authoritynutrition.com)
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