Frequently referred to as a “superfood,” blueberries are high in nutrients and low in calories. Fruit growers all around the world have taken advantage of this reputation to promote their product by stressing its health advantages.
However, what would happen if you ate blueberries every day? Examine a few advantages according to a 2021 study that was released by the National Library of Medicine.
“Berries and their bioactive compounds possess medicinal properties and have therapeutic potential,” the study says.
To begin with, this little purple fruit is packed full of vitamins, minerals, and phytochemicals.
Decreased Chance of Developing Chronic Illness
Blueberries’ anthocyanins and polyphenols aid in the fight against oxidative stress and inflammation, two major contributors to the onset of chronic illness.
“Consumption of blueberries may help reduce the risk of certain diseases and conditions, including heart disease, type 2 diabetes, and cognitive decline,” registered dietitian and nutrition writer Brittany Lubeck, RD, stated to EatingWell. This is assumed to be caused by the blueberries’ strong antioxidants and pigments called anthocyanins.
In 2018, a different study discovered that blueberries also contain anticancer ingredients.
According to the study, the anthocyanins found in blueberries and their pyruvic acid-induced synthesis can impede the growth of cancer cells.
Reduce Cholesterol and Blood Pressure
According to a 2023 study published in The American Journal of Clinical Nutrition, participants’ blood pressure decreased when they consumed the equivalent of roughly 3/4 cup of blueberries per day.
Additionally, the fiber in blueberries may help lower cholesterol. The potent plant chemicals found in blueberries may reduce LDL (“bad”) cholesterol and increase HDL (good) cholesterol, according to a 2020 study published in Advances in Nutrition. The same review points out that regular blueberry consumption lowers vascular stiffness, which in turn lowers blood pressure.
Exercise Recuperation
There is a brief rise in inflammation after intense activity. This is partially due to the fact that exercising causes the breakdown of muscle tissue, which is similar to a muscle injury. Blueberries, however, might aid in that.
According to a 2023 study published in Scientific Reports, adults who were not regular exercisers showed lower levels of pro-inflammatory chemicals after completing 90-minute exercises and eating a cup of blueberries every day for eighteen days.
Increased Blood Sugar Stability
Blueberries’ fiber and polyphenols may also aid in blood sugar regulation, according to a 2023 review published in the Journal of Nutritional Biochemistry. This is partly due to the fact that plant chemicals called anthocyanins, which give blueberries their striking blue color, have been demonstrated to enhance insulin sensitivity. Your pancreas doesn’t need to release as much insulin as a result of your cells being able to absorb glucose from the bloodstream more easily for energy purposes.
Blueberries, which have a GI of about 53, are likewise regarded as low-glycemic foods. They won’t cause a blood sugar increase, unlike foods that are ranked higher on the GI scale.
A cup of blueberries has only 80 calories, but it provides 4 grams of dietary fiber and 25% of the daily required intake of vitamin C.