Maybe you haven’t heard, blueberries are rather special. The mighty blueberry and its big health benefits include antioxidant properties, lowering the risk for cholesterol, diabetes, obesity, cardiovascular disease, and cancer. They slow cognitive decline, and may have protective effects for Alzheimer’s and Parkinson’s disease.
Canada is the second largest producer of blueberries in the world, the top exporter of blueberries worldwide, and blueberries are the largest fruit crop in Canada. Though blueberries are often thought of as a summer fruit, the benefits of blueberries can also be enjoyed throughout the year if purchased frozen.
Most research has been done using high bush blueberries, but the low bush version (wild blueberries) are likely more beneficial. Studies have shown that the low bush blueberries contain higher amounts of anthocyanins (the pigments that give blue, red, and purple plants their color) and are known to be antioxidant and antimicrobial which aids in fighting free radicals and inflammation.
Free radicals are created normally by the processes of being alive as well as exposure to external factors such as chemicals, air pollutants, x-rays, and smoking. Due to the unstable nature of free radicals, they can damage healthy cells. Free radicals are eliminated by antioxidants.
Blueberries are packed with vitamin C, an antioxidant that also contributes to collagen synthesis, which helps maintain skin elasticity. Blueberries contain manganese as well, which is part of superoxide dismutase (SOD), the main defense against reactive oxygen species, protecting against cell damage and decreasing the risk of cancer. Another important nutrient is vitamin K which helps regulate blood clotting and bone health, however, vitamin K can affect blood clotting in those who take blood thinners. Speak to your doctor if you are on prescriptions, like Warfarin.
Fiber is also a main component in blueberries. Containing both soluble and insoluble fiber, leading to lower cholesterol, lower risk of colorectal cancer, reduction in risk of diabetes and obesity, and is beneficial in reducing the risk for cardiovascular disease.
Studies have shown that blueberries may help prevent cognitive decline and have neuroprotective effects, leading to therapeutic possibilities in fighting Alzheimer’s disease and Parkinson’s disease.
A recent study shows that eating one cup of blueberries per day will have beneficial effects in lowering cardiovascular risks. While previous studies have noted that 1/2 cup per day will slow cognitive decline, or that consuming just 3 servings per week will improve heart health. Despite the confusion surrounding the amount of blueberries to eat (daily or weekly), adding blueberries to your diet will help contribute to a healthier lifestyle.
The blueberry is a tiny berry with big health benefits, it’s recommended to eat a handful of plain blueberries everyday, or add them to your next meal. Some useful ways to incorporate blueberries into your diet include adding them to smoothies, cereals, pancakes, or salads. Avoid adding them to sweet treats such as pies or cakes, these methods add more fat and sugar than desired.
Jill is the founder, writer, and photographer at Inside Nutrition. A nutrition website promoting factual nutrition knowledge and dispelling misinformation.
Empowering people to shift the focus away from how food(s) can alter your appearance to how they can alter your body functions and development. Diet culture does not live here.
~ The way you look is the least interesting thing about you ~
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