Blueberries are a powerhouse fruit with impressive wellness benefits, from heart and brain health support to protective effects for your skin and vision.They also contain nutrients like fiber, vitamin C, and manganese.
You can enjoy blueberries every day as long as you don't eat too many at a time since high consumption could lead to GI problems. Still, there are little to no risks of eating blueberries in general. Here's more about the ways blueberries help protect your health and easy ways to incorporate them into meals, snacks, and drinks.
Antioxidants are substances that can prevent cell damage, and a single serving of blueberries has more antioxidant capacity than a serving of plums, strawberries, or cranberries.
The antioxidants in blueberries have been shown to curb inflammation and reduce oxidative stress. Those aren't the only reason they're antioxidant powerhouses. Blueberries may also be one of the best functional fruits due to the protective activity of their anthocyanin and polyphenol antioxidants.
Improves Heart Health
Heart disease is the leading cause of death in the United States.Yet, blueberries may offer some potent protection.Blueberries protect against artery hardening, a condition that increases the risk of heart attack and stroke. That's due to their ability to reduce inflammation and oxidative stress.
Additionally, another study compared the effects of consuming one cup of blueberries daily to a placebo in people with metabolic syndrome. Metabolic syndrome occurs when someone has risk factors for certain diseases such as heart disease and diabetes.
The blueberry eaters experienced sustained improvements in artery function, including reduced stiffness and positive changes in cholesterol profiles. The results led researchers to conclude that blueberries should be included in dietary strategies to reduce heart disease risk.
Researchers examined the relationship between blueberries and cognitive performance. The review found that blueberries have improved memory and psychom*otor function in older healthy adults and adults with mild cognitive impairment.
Berries in general are also the only fruit singled out in theMIND Diet. This diet combines aspects of the Mediterranean diet and the DASH diet to create an eating plan focused on preventing dementia and age-related cognitive decline.
Aids in Muscle Recovery
The wear and tear on muscles during exercise can trigger exercise-induced muscle damage (EIMD).However, eating blueberries may help if you experience EIMD, as the fruit contains polyphenols—plant-based substances with antioxidant properties that can reduce inflammation. Also, one review noted that blueberries played a role in improved strength recovery and enhanced muscle function.
Blueberries can be helpful for your eyesight because they contain anthocyanins. Anthocyanins have protective effects when it comes to vision and eye health. For example, they can reduce the likelihood of light-induced damage to cells in your retinas, a layer of cells within your eyes.
Can Be Helpful for Digestion
You might see some changes in your digestive health if you add blueberries to your diet. Blueberries contain fiber, which is important for helping you feel full and manage your weight. Additionally, the fruit may benefit your intestinal bacteria. Specifically, consuming blueberries in liquid form can increase Bifidobacteria, a type of bacteria that helps you digest fiber.
Various factors can affect your skin health, like environmental pollutants and ultraviolet (UV) radiation. However, blueberries may offer some protection against skin damage. The antioxidants in the berries promote a better skin response to any environmental factors with negative skin effects.
Nutrition of Blueberries
One cup of fresh blueberries contains the following:
- Calories: 85
- Fat: <1 grams (g)
- Sodium: 1.48g
- Carbohydrates: 21.5g
- Fiber: 3.55g
- Protein: 1.1g
Blueberries are also good sources of manganese, vitamin C, and vitamin K. Vitamin C helps the immune system and wound healing, while manganese and vitamin K work together to help with blood clotting and formation.
One risk is having a blueberry allergy or intolerance. Allergies to berries aren't one of the major types of allergies, but they are possible.
Another risk comes from the increased fiber content after eating too many blueberries at a time. GI symptoms—like bloating or stomach cramps—can happen if you increase your fiber intake too fast.
Tips for Consuming Blueberries
When picking fresh blueberries, look for ones that are dry, firm, plump, and smooth with a silvery-white coating. Dark-colored berries—ranging from purplish-blue to blueish-black—are another quality of ripe blueberries.
Refrigerate blueberries in their original packaging or in a bowl that's covered. Wash them right before you enjoy them, and eat them within 10 days after bringing them home. Also, frozen blueberries should remain frozen until you use them, which should be within three days after they've been thawed.
You can increase your blueberry intake by:
- Adding blueberries to your beverages by tossing slightly mashed blueberries into flat or sparkling water, along with fresh mint or basil
- Freezing them in ice cubes to add color and nutrients to your glass
- Including them in hot or chilled wild rice, quinoa, kale salad, black bean tacos, jam, and chutney made with onions and herbs
- Making a mock cobbler by warming the berries on the stovetop over low heat with freshly grated ginger and topping them with a crumble made from almond butter, oats, and cinnamon
- Using blueberries in foods like overnight oats and parfaits, pancakes, baked goods, acai bowls, and chia puddings
Blueberries are filled with antioxidants and have several health benefits that can improve your brain, heart, and muscle health. However you enjoy them, whether you add them to your smoothies or oatmeal or just eat them out of the carton, they will make a nutritious and delicious addition to your diet.
