Why you should eat blueberries?

Surprising benefits of blueberries

Succulent blueberries are one of the most popular treats and ingredients commonly added to your favorite desserts. 

Due to their unique sweetness and mildly acidic taste, blueberries satisfy your taste buds when combined with home foods like pancakes, cookies, and crepes.

Blueberries are not just delicious treats; they are also considered superfoods and have been studied multiple times for their potent health benefits and inherent nutritional values. 

Health benefits of Blueberries

Blueberries contain anthocyanins, a water-soluble compound that gives berries their natural color and is also responsible for numerous health benefits.

Regular and moderate consumption of blueberries and other fruits containing anthocyanins is associated with reduced risks of chronic diseases such as diabetes and cardiovascular diseases.

The phytochemicals inside this fruit are known to improve gut health and may slow down degenerative diseases and aging.

Here are the science-backed health benefits of blueberries. 

Prevents DNA Damage

The body accumulates oxidative stress when there is an imbalance between free radicals and the capacity of your cells to flush them out. 

This type of stress results from exposure to pollution, alcohol, and other bad habits, which damage the cells and lead to chronic diseases over time.

Antioxidants neutralize free radicals and protect the cells from the damage of everyday stress, and blueberries are one of the most abundant sources of antioxidants. 

According to a study by the U.S. department of agriculture, blueberries contain over 9,000-13,400 antioxidants per cup (250ml), including vitamins A, C, and other flavonoids. Hence, blueberries are an excellent solution to counter the effects of oxidative stress and protect the body against aging and cancer. [1] 

A 4-week study involving 168 healthy participants found that consuming blueberries and apple juice significantly reduces DNA damage due to free radicals by at least 20%. Suggesting the profound effects of antioxidants inside blueberries. [2]

Lowers blood pressure

Hypertension remains a primary contributor to developing heart disease and stroke. In 2020, it is estimated that every year over 600,000 death is linked to hypertension in the U.S. alone.

Eating blueberries helps the body produce nitric oxide, which relaxes the blood vessel walls and reduces blood pressure. [3]

In a study by Oaklahoma University, researchers found that eating 50g of blueberries each day for eight weeks resulted in a 4 - 6 % reduction in blood pressure in obese patients. [4]

Improves brain function

The brain is more susceptible to oxidative stress than any other body organ. Evidence shows that oxidative stress also plays a crucial role in the development of neurodegenerative diseases such as Parkinson's, Alzheimer's disease, and aging. [5,6] 

Regular intake of fruits rich in flavonoids is linked to the reduction of neurodegenerative symptoms, and berry fruits are known to modulate processes involved in cell survival, inflammation, and enhancing neuroplasticity. [7] 

Studies also show that antioxidants in blueberries boost brain performance and enhance memory by increasing connections between neurons, communications between cells, and regeneration of brain cells.

Supports muscle recovery

If you are an athlete or fitness enthusiast, you don't want to pass on blueberries. 

Evidence shows that blueberries can help build muscles and promote muscle recovery.

Researchers at Cornel University in New York found that blueberries can influence muscle progenitor cells. Human Muscle Progenitor Cells or hMPC, facilitate muscle repair and regeneration, which is vital for muscle growth and recovery from various injuries.

In the study, 32 women ate 38grams of blueberries daily for six weeks. And researchers found that their cells consumed 36% more oxygen and increased the number of progenitor cells by 40%. [8]

This suggests that dietary consumption of blueberries helps muscles to recover, improves muscle growth, and increases muscle endurance.

The New Zealand Institute for Plant & Food Research also published a study recommending that blueberry consumption can increase the rate of muscle recovery for 36 hours after strenuous physical training or exercise. [9]

May help prevent heart disease

Daily consumption of 50-75 grams of blueberries reduces bad cholesterol levels (LDL) in the body by up to 28% and decreases systolic and diastolic blood pressure by 4%. [10,11]

Both bad cholesterol levels and high blood pressure are the main predictors of developing life-threatening heart diseases.

In a study by Norwich Medical School in the U.K. involving 93,600 women, researchers found that those who include food rich in anthocyanin, like blueberries, in their diet have 32% lower risks of heart attacks than those who don't. [12]

Don't shake them!

Fruits are extra fun if you make a smoothie out of them. However, you might be cutting off tons of nutritional benefits if you do so. 

Studies show that up to 55% of anthocyanins could be lost during the juicing process. Anthocyanins are antioxidants that are responsible for numerous healthy properties of blueberries. [13] 

Many experts suggest eating blueberries as a whole instead of juicing them to get the most nutrition.

The downside

Although blueberries are a superfood, they are not meant for daily consumption by some people.

The high amount of Vitamin K present in blueberries may cause the blood to become thicker, and this may counter the effects of blood thinning medications. 

People with blood clotting issues should consult their medical doctor before increasing their intake of blueberries or products containing them.

Bottomline

Blueberries are one of the most nutritious fruits out there. It has tremendous amounts of antioxidants, particularly anthocyanins, that help prevent cell damage, improve brain function and reduce risks of developing chronic diseases.

Be sure to check the label before buying frozen blueberries for added sugars. Always choose blueberry spreads, syrups, or jams with no added sweeteners. 

However, it is always best to include them in your diet as whole fruit, as the natural flavor of blueberries is enough to make any breakfast meal extra delicious.

1. Wu, X., Beecher, G. R., Holden, J. M., Haytowitz, D. B., Gebhardt, S. E., & Prior, R. L. (2004). Lipophilic and hydrophilic antioxidant capacities of common foods in the United States. Journal of agricultural and food chemistry, 52(12), 4026–4037. https://doi.org/10.1021/jf049696w
2. Wilms, L. C., Boots, A. W., de Boer, V. C., Maas, L. M., Pachen, D. M., Gottschalk, R. W., Ketelslegers, H. B., Godschalk, R. W., Haenen, G. R., van Schooten, F. J., & Kleinjans, J. C. (2007). Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers. Carcinogenesis, 28(8), 1800–1806. https://doi.org/10.1093/carcin/bgm145 
3. Johnson, S. A., Figueroa, A., Navaei, N., Wong, A., Kalfon, R., Ormsbee, L. T., Feresin, R. G., Elam, M. L., Hooshmand, S., Payton, M. E., & Arjmandi, B. H. (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. Journal of the Academy of Nutrition and Dietetics, 115(3), 369–377. https://doi.org/10.1016/j.jand.2014.11.001 
4. Basu, A., Du, M., Leyva, M. J., Sanchez, K., Betts, N. M., Wu, M., Aston, C. E., & Lyons, T. J. (2010). Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome. The Journal of nutrition, 140(9), 1582–1587. https://doi.org/10.3945/jn.110.124701 
5. Uttara, B., Singh, A. V., Zamboni, P., & Mahajan, R. T. (2009). Oxidative stress and neurodegenerative diseases: a review of upstream and downstream antioxidant therapeutic options. Current neuropharmacology, 7(1), 65–74. https://doi.org/10.2174/157015909787602823 
6. Esposito, E., Rotilio, D., Di Matteo, V., Di Giulio, C., Cacchio, M., & Algeri, S. (2002). A review of specific dietary antioxidants and the effects on biochemical mechanisms related to neurodegenerative processes. Neurobiology of aging, 23(5), 719–735. https://doi.org/10.1016/s0197-4580(02)00078-7 
7. Subash, S., Essa, M. M., Al-Adawi, S., Memon, M. A., Manivasagam, T., & Akbar, M. (2014). Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural regeneration research, 9(16), 1557–1566. https://doi.org/10.4103/1673-5374.139483 
8. Blum, J. E., Gheller, B. J., Hwang, S., Bender, E., Gheller, M., & Thalacker-Mercer, A. E. (2020). Consumption of a Blueberry-Enriched Diet by Women for 6 Weeks Alters Determinants of Human Muscle Progenitor Cell Function. The Journal of Nutrition, 150(9), 2412–2418. https://doi.org/10.1093/jn/nxaa190 
9. McLeay, Y., Barnes, M. J., Mundel, T., Hurst, S. M., Hurst, R. D., & Stannard, S. R. (2012). Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. Journal of the International Society of Sports Nutrition, 9(1), 19. https://doi.org/10.1186/1550-2783-9-19 
10. Basu, A., Du, M., Leyva, M. J., Sanchez, K., Betts, N. M., Wu, M., Aston, C. E., & Lyons, T. J. (2010). Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome. The Journal of nutrition, 140(9), 1582–1587. https://doi.org/10.3945/jn.110.124701 
11. Blacker, B. C., Snyder, S. M., Eggett, D. L., & Parker, T. L. (2013). Consumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidation. The British journal of nutrition, 109(9), 1670–1677. https://doi.org/10.1017/S0007114512003650 
12. Lee J., Durst R.W., Wrolstad R.E. Impact of juice processing on blueberry anthocyanins and polyphenolics: Comparison of two pretreatments. J. Food Sci. 2002;67:1660–1667. doi: 10.1111/j.1365-2621.2002.tb08701.x.