While eating a diet rich in colorful fruits and vegetables is important for overall health, many people still wonder about the benefits of blueberries. These little powerhouses of nature are full of antioxidants and vitamins and can help reduce the risk of diabetes and cancer. The benefits of blueberries are not limited to their sweet flavor, they can also improve the immune system, prevent deficiencies, and boost the metabolism. For the best health benefits, choose a berry with a deep purple hue, no stem, and a bloom of silver.
As a bonus, blueberries have a low glycemic index, which means they’re not as likely to raise blood sugar levels as other fruits and vegetables. Additionally, blueberries are high in vitamin C or ascorbic acid. Vitamin C has numerous health benefits, including improving wound healing and aiding the body in controlling infections. It also helps to produce collagen, which is crucial for the development of skin and bone.
Studies of mice fed a high-fat diet and blueberry extract have shown that consumption of blueberries helped protect them from cognitive decline. This is due to the antioxidant effects of the berry’s anthocyanin content. This protective effect may help prevent neurological disorders, such as Alzheimer’s and Parkinson’s disease. However, more research is needed to confirm these findings, but the benefits of blueberries can’t be dismissed yet.
When it comes to muscle recovery, blueberries are known for improving the recovery process from exercise. Their antibacterial properties may help treat urinary tract infections. Consuming blueberries may also boost the immune system. Furthermore, they can fight bacteria and strengthen the muscles. If you’re an athlete, eating blueberries rich in fiber can improve your results. A sore muscle is a good excuse to skip a workout.
As a natural antioxidant, blueberries have been shown to reduce LDL (bad) cholesterol. LDL is a type of cholesterol that can clog arteries. By consuming two grams of blueberry powder per day, you can reduce your LDL cholesterol by up to ten percent. Blueberry supplementation may also improve memory in older people. By preventing cognitive decline, blueberries may also reduce the risk of depression.
Another way blueberries help to protect the immune system is through their phytonutrient content. These compounds, known as flavonoids, help protect the DNA from damage caused by free radicals, which are known to be a major cause of cancer. Blueberries have also been found to slow the growth of pre-cancerous cells. These compounds may even slow the growth of cancerous cells. If you’re an athlete, blueberries may help you get the most out of your workouts.
Blueberries are also rich in phytochemicals, which are plant compounds. Antioxidants such as anthocyanin are responsible for blueberries’ deep color. The rich nutrient profile of blueberries includes important amounts of vitamins K, and C, manganese, and fiber. They can even reduce the risk of heart disease. Blueberries are a great addition to low-carb diets and can help reduce cholesterol levels.
Several studies have shown that blueberries can help control blood sugar levels and insulin responsiveness. Research has shown that mice bred to develop Type II diabetes had lower triglycerides, less abdominal fat, and improved insulin sensitivity after blueberry-rich diets. Further, blueberries can help improve insulin sensitivity in obese people. Furthermore, blueberries can also help reduce chronic inflammation, a risk factor for the development of cancer.
A study found that freeze-dried blueberry powder significantly reduced arterial stiffness in postmenopausal women with hypertension. This fruit is best consumed during its peak season from May to October, although it can be purchased year-round. Dark blueberries are sweeter and juicier than their light counterparts and should be stored in the refrigerator for up to 10 days. Blueberries can also be frozen to extend their life even further.