Blueberries’ health benefits


The blueberry may be small in size, but it packs a mighty nutritional wallop. Sweet, juicy, and ultra good for you, it’s also one of the most popular summer fruits.

Here are some of bluberries’ health benefits:

1. Strong Bones – The minerals iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K found in blueberries all help with building and maintaining healthy bone structure.

Iron and zinc are needed to maintain the strength and flexibility of bones and joints, and a vitamin K deficiency has been linked with a higher chance of bone fractures. Adequate vitamin K intake also improves calcium absorption, and may aid in the reduction of calcium loss.

2. Lower Blood Pressure – Naturally free of sodium, they also contain potassium, calcium, and magnesium – all of which have been found to be effective in naturally decreasing blood pressure.

3. Manage Diabetes – Research shows that for Type 1 diabetes, those who consume high-fiber diets such as those containing blueberries have lower blood glucose levels. And Type 2 diabetics may show an improvement in blood sugar, lipids, and insulin levels.

4. Healthy Hearts – Zero cholesterol along with fiber, potassium, folate, vitamin C, vitamin B6, and this berry’s rich phytonutrient content all work together to support a healthy heart. And again, the fiber content helps to lower the total amount of LDL or “bad” cholesterol in the blood, which in turn may help to decrease the risk of heart disease.

5. Cancer Prevention – Along with vitamins C and A, the variety of phytonutrients found in this fruit function as powerful antioxidants, providing the vital role of protecting cells against destructive and damaging free radicals.

They may block tumor growth, reduce inflammation throughout the body, and slow or help to prevent numerous types of cancer. These include colon, endometrial, esophageal, lung, mouth, pancreatic, pharynx, and prostate.

Folate also plays an important role in DNA generation and maintenance, and healthy cells help to prevent the formation of cancer cells from damaged mutations in the DNA.

Small in size, packed with health benefits

6. Improve Mental Health – Numerous studies have shown that adequate consumption of blueberries can reduce the risk of cognitive decline as well as Parkinson’s disease, a neurodegenerative disorder resulting from cell death in parts of the brain.

The same studies have also revealed that, in addition to reducing the risk of cognitive damage, they can also improve short-term memory loss and motor coordination.

7. Healthy Digestion – Because of their fiber content (14% of the daily recommended value), they help to keep the digestive system healthy, preventing constipation and promoting regularity.

8. Weight Loss – Adequate dietary fiber is recognized as an important factor in weight reduction and healthy weight maintenance, because of its “bulking” properties in the digestive tract. Foods high in fiber increase satiety as well, thereby reducing the appetite and making us feel fuller for longer.

9. Firm Skin Texture – Collagen, necessary for strong and healthy skin, requires the essential nutrient vitamin C to work as an antioxidant, and to help to prevent external damage caused by overexposure to the sun, airborne pollutants, and smoke. Vitamin C also boosts collagen’s function to smooth wrinkles and improve overall skin texture.

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