TOP 7 LIFE-CHANGING HEALTH BENEFITS OF BLUEBERRIES [SCIENCE EXPLAINED]

Blueberry is one of the most nutritious foods that are cultivated worldwide. Blueberries are a popular food and are frequently supplemented.

Blueberries are a small, blue-purple fruit that belongs to the genus Vaccinium, which also includes cranberries and bilberries.

The antioxidant and anthocyanin content of blueberries makes them particularly effective at reducing cognitive decline, supporting cardiovascular health, protecting the liver, and performs many more functions.

They also have been found to improve cognition in people undergoing a cognitive decline. They may also have a role to play in promoting the growth of nervous tissue and reducing neurological inflammation.


WHAT ARE BLUEBERRIES GOOD FOR?

Blueberries are low in calories but they are very high in Micronutrients, which are essential for performing many important roles in the human body.

150 grams of blueberries roughly has 85 calories in total and has 5 grams of fiber in it.

Blueberries are even high in Vitamin C, which mostly acts as an antioxidant and performs numerous functions.

Also contains a significant amount of Vitamin K, which helps in blood clotting.

Blueberries are literally good for everything, they contain a large number of phytochemicals, including abundant anthocyanin pigments.

Anthocyanins probably make the greatest impact on blueberry health functionality.

what blueberries benefits for health
Blueberries are good for maintaining good health

Epidemiological studies associate regular, moderate intake of blueberries or anthocyanins with reduced risk of cardiovascular disease, death, type 2 diabetes, and improved weight maintenance and neuroprotection.

Among the more important healthful aspects of blueberries are their anti-inflammatory and antioxidant actions and their beneficial effects on vascular function.

Blueberry phytochemicals may affect gastrointestinal microflora and contribute to gut health as well. These aspects have implications in degenerative diseases and conditions as well as the aging process.

Blueberries are low in calories but high in nutrients, contain a good amount of fiber, Vitamin C and Vitamin K. Blueberries are good for most of the health benefits including cardiovascular health, degenerative diseases, anti-inflammatory actions, diabetes, vascular function, etc.


Be before we move on and discuss every health benefit of blueberry in detail, I want everyone to know about few terms like antioxidant, anthocyanins, and free radicals and how these interact with each other.


PHENOLIC COMPOUND AND ANTHOCYANINS FUNCTION?

Berries contain a range of chemical compounds with antioxidant properties, including phenolic compounds

Natural phenolic compounds are found in many foods, including vegetables, fruits, tea, coffee, and chocolate.

Plant phenolic compounds can act as antioxidants, which helps in scavenging free radicals and inhibit the growth of various cancerous cells.

what blueberries benefits for health
Anthocyanin and phenolic compounds are like

Blueberries are high in PHENOLIC COMPOUND, it gives around 525 mg of phenolic compound in 100 grams of blueberries.

ANTHOCYANINS content is even higher in blueberries(richest source), anthocyanin content in berries is 1562 mg /100 gram.

Anthocyanins confer the blue, purple, and red color of many fruits, including berries.

Berry anthocyanins are not only responsible for fruit color, but also be beneficial for many degenerative diseases in young as well as old adults.

In addition, anthocyanins are known to be one of the most powerful natural antioxidants.

Blueberries are one of the richest sources of anthocyanins among all the fruits and are found at the highest concentrations in the skins of berries.

Blueberry with abundant anthocyanins can improve vision, is anti-cancer, anti-diabetes is preventive against neuro-degeneration and muscular degeneration diseases.

Blueberries contain a variety of phenolic compounds and anthocyanins which gives their antioxidant benefits. Antioxidants help in scavenging free radicals(good for us). Anthocyanins are responsible for major health benefits of blueberry including vision, anti-diabetes, preventive against neuro-degeneration, etc.


CONCEPT OF ANTIOXIDANT AND FREE RADICALS

Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.

Diets high in vegetables and fruits, which are good sources of antioxidants, are healthy. however, research has not shown antioxidant supplements to be beneficial in preventing diseases.

Free radicals are highly unstable molecules that are naturally formed when you exercise and when your body converts food into energy.

what blueberries benefits for health
Antioxidants getting ready to fight free radicals

Your body can also be exposed to free radicals from a variety of environmental sources, such as cigarette smoke, air pollution, and sunlight.

Free radicals can cause “oxidative stress,” a process that can trigger cell damage.

Oxidative stress is thought to play a role in various diseases, including cancer, cardiovascular diseases, diabetes, Alzheimer’s disease, age-related macular degeneration, etc.

And Antioxidants can reduce the number of free radicals due to which oxidative stress in the body goes down and which can reduce the symptoms of diseases like cancer, cardiovascular diseases, diabetes, Alzheimer’s disease.

Free radicals are unstable molecules, formed due to human activities. Free radicals cause oxidative stress, triggers cell damage, and are responsible for a variety of diseases. Antioxidants destroy these free radicals and help us prevent many diseases.


BLUEBERRIES BENEFITS FOR GOOD HEALTH

As you know that, Blueberries contain many different phytochemicals which might be responsible for their disease preventive properties.

Blueberries are low in calories but high in nutrients, contain a good amount of fiber, Vitamin C and Vitamin K. Blueberries are good for most of the health benefits including cardiovascular health, degenerative diseases, anti-inflammatory actions, diabetes, vascular function, etc.

Epidemiological studies associate regular, moderate intake of blueberries or anthocyanins with reduced risk of cardiovascular disease, death, type 2 diabetes, and improved weight maintenance and neuroprotection.


HOW MUCH BLUEBERRY A DAY?

Blueberries can be supplemented through a blueberry extract, isolated anthocyanins, or frozen or fresh blueberries.

Blueberries can be eaten or supplemented through blueberry powder. Isolated anthocyanins are also an effective supplement. Blueberries are both a food product and dietary supplement.

The optimal dose for blueberry extract is 5.5 – 11g.

The optimal range for isolated anthocyanin supplementation is 500-1,000mg.

what blueberries benefits for health
Blueberry

The optimal dose for blueberry extract translates to approximately 60-120g of fresh berries.

Blueberries should be eaten or supplemented daily.

They are best stored in cold environments, like a refrigerator. Boiling blueberries for a short time are known to increase anthocyanin bioavailability, but excessive heat treatment or exposure will degrade the anthocyanin content.

Blueberries should be supplemented daily, can be consumed blueberry extract or frozen fresh berries. Blueberry powder supplements are also available in the market. 100-120 grams of blueberries a day will be enough.


Blueberries Helps in Lowering Blood Pressure In Elder People

Blood pressure is the force that blood exerts on blood vessels as it circulates.

High blood pressure (hypertension) and low blood pressure (hypotension) can each lead to a variety of health issues.

Daily blueberry consumption can reduce blood pressure, systolic pressure, arterial stiffness, diastolic pressure, and certain cancers in humans due to increased nitric oxide production. Even Wild blueberries possess protective properties against cardiovascular disease.

what blueberries benefits for health
People who are suffering from high BP be like

According to a study when, non-diabetic subjects with impaired insulin sensitivity, consumption of 22.5g blueberry bioactive (1462mg phenolics and 668mg anthocyanins) daily for six weeks noted that 67% of participants consuming blueberries had a 10% greater improvement in blood pressure.

A decrease in blood pressure has been noted in persons at risk for cardiovascular disease (6% systolic and 4% diastolic), but this may be limited to high-risk individuals only.

Another study also found that Blueberry extract ingestion for six weeks reduces blood pressure and pre-hypertensives possibly through reduces arterial stiffness and increases Natural Killer cells.

High or low blood pressure can lead to a variety of health issues. Studies have shown that regular consumption of blueberries resulted in improvement in blood pressure up to a certain level.


Blueberries are High In Antioxidants, Helpful in Reducing Inflammation And Oxidative Stress

The bioactive compounds in berries contain mainly phenolic compounds (phenolic acids, flavonoids, such as anthocyanins and flavonols, and tannins) and ascorbic acid (vitamin C).

Blueberry with plentiful anthocyanins can increase anti-inflammatory cytokines and reduces oxidative stress in people who consume berries regularly.

what blueberries benefits for health
Antioxidant running after free radicals

Blueberry anthocyanin diets of animals also prevent irradiation(radiation) by reducing oxidative stress and inflammation, improving neuronal signaling, and protecting neuronal functioning with exposure to high-energy particles.

Wild blueberry consumption has an overall anti-inflammatory effect in metabolic syndrome.

Studies indicate that daily blueberry consumption over six weeks coupled with acute ingestion reduces exercise-induced oxidative stress and inflammation and increases circulating numbers of Natural Killer cells in the human body.

100g of blueberries (1,200mg anthocyanins) in a single-blind crossover study paired with carbohydrate intake resulted in increased serum antioxidant capacity.

Blueberries are rich in anthocyanins which give their antioxidant benefit and helps in reducing oxidative stress in the body. Oral ingestion of berries or their extracts tends to reduce oxidative biomarkers and improve antioxidant status either acutely or with daily supplementation.


Blueberries Reduce Cognitive Decline by Age and Helps in Memory Formation

Cognitive decline refers to a naturally occurring reduction in cognition and memory formation associated with aging, and maybe benign or associated with some disease states (such as Alzheimer’s).

Blueberry supplementation can improve cognitive performance and neural function in aged animals.

Blueberries anthocyanins of blueberry leaf were related to increased neuronal signaling in the brain.

what blueberries benefits for health
People suffering from Alzheimer

Polyphenols have a beneficial effect on cognitive decline in aging adults, especially, a polyphenol-rich extract from blueberry increases the memory ability of people with a large variety of cognitive impairments.

Studies identified associations between anthocyanins and human trials also suggest cognitive improvement in older adults. Supplementation of blueberry extract does appear effective in elderly persons with general cognitive decline, able to improve cognition and memory.

Another study found that in elderly humans, consumption of blueberry juice (428-598mg anthocyanins) daily for 12 weeks was associated with improvements in verbal learning and memory.

Memory formation in elderly subjects can be improved with daily supplementation of blueberries or their extract. Supplementation with an anthocyanin-rich blueberry concentrate improved brain perfusion and activation in brain areas associated with cognitive function in healthy older adults.


Blueberry Reduce DNA Damage which Prevents Formation of Cancerous Cells

DNA damage refers to oxidative changes to DNA, Reductions in DNA damage from antioxidant supplements are thought to reduce the risk of cancer development and mutations.

what blueberries benefits for health
People who were not consuming Blueberries

Studies found that 1,000 ml (1 liter) of blueberry juice daily for 4 weeks in otherwise healthy subjects (anthocyanins not quantified) was able to reduce oxidation-induced DNA damage by 20%.

Blueberry is a good source of anthocyanins and phenolic acids, which showed not only a higher tumor stayer but also prevented carcinogenesis (a process of normal cells are transformed into cancer cells) and reduced the risks of cancer recurrence.

Blueberry anthocyanins having the potential as a radiosensitizer for treating cervical cancer. Blueberry anthocyanin has anti-proliferative and apoptotic properties in cancer cells and is used as chemo-preventive metastasis.

The dietary food for blueberry husks with probiotics can delay colonic cancer and Blueberry consumption (400 mg daily) can reduce tumor size significantly in mice.

DNA damage appears to be acutely decreased following consumption of blueberries or their extracts (375 mg anthocyanins or more) and tends to be in the range of a 20% reduction.


Regular Consumption Of Blueberries is Good For Overall Cardiovascular and Heart Health

Fermented blueberries with anti-hypertension properties can reduce the risk of cardiovascular diseases.

Polyphenols in blueberry improving the endothelial function ( thin membrane inside of the heart and blood vessels) both in the smoker and in nonsmoker subjects.

A three-month intervention with 100 mg blueberry extract can improve memory performance and reduce cardiovascular risk factors over 6 months in an aged population.

what blueberries benefits for health
Eating Blueberry helpful in preventing heart attacks

Dietary flavonoid-rich blueberries are very effective in regulating primary high blood pressure. Wild blueberries possess protective properties against cardiovascular disease.

Daily blueberry consumption can reduce blood pressure, arterial stiffness, diastolic pressure, and certain cancers in humans due to increased nitric oxide production.

Studies have shown that a higher dietary intake of anthocyanins is associated with less risk for myocardial infarction in young and elderly adults.

Along with that studies found that eating 75 grams of mixed berries can reduce 27% of the amount of LDL cholesterol (bad cholesterol)  levels in arteries, Which helps in preventing heart attacks.

Studies even found that a decrease in blood pressure has been noted in persons at risk for cardiovascular disease (6% systolic and 4% diastolic), but this may be limited to high-risk individuals only.

Among all fruits, berries have shown substantial cardio-protective benefits due to their high polyphenol content. regular consumption of blueberries helps reduce bad cholesterol, high blood pressure, and some myocardial infections.


Regular Blueberry Consumption Good for Lowering Blood Sugar Symptoms (Diabetes)

Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high.

Although the leaf extract has once been associated with a reduction in blood glucose, the fruits do not appear to inhibit carbohydrate absorption nor reduce fasting glucose concentrations.

The metabolism of blueberry anthocyanins lightens the endothelial dysfunction of lipid toxicity and lessens vascular complications associated with diabetes.

are blueberry good for diabetes
People who are suffering from diabetes

Oral ingestion of 50g blueberries made into pancakes

In elderly humans, consumption of blueberry juice (428-598mg anthocyanins) daily for 12 weeks was associated with improvements on while changes in blood glucose and insulin, as well as subjective well-being (geriatric depression scale), only trended towards beneficial changes.

In obese non-diabetic subjects with impaired insulin sensitivity, consumption of 22.5g blueberry bioactive (1462mg phenolics and 668mg anthocyanins) daily for six weeks noted that 67% of participants consuming blueberries had a 10% or greater improvement in insulin sensitivity.

An improvement of insulin sensitivity has been noted in persons with insulin resistance, but this may only affect high-risk individuals.

Oxidative stress plays a key role in diabetes and its complications. however, a blueberry dietary regime can treat type 1 diabetics.

The anthocyanin-rich blueberry can lighten the endothelial dysfunction of lipid toxicity and lessens vascular complications associated with diabetes. , and its implications for cognitive and type 2 diabetes research. Blueberry supplementation improves related with improving general inflammation and insulin signaling in high-fat-diet rats.


Blueberries are Responsible for Gut Health Improvement

The gut microbiota is a recognized modulator of human health and is shaped by host genetics, environment, lifestyle, and diet

Blueberry consumption is linked to improved health.

The bio-conversion(conversion of organic materials) of the polyphenolic content of Blueberry by fermentative bacteria in the large intestine may be a necessary step for the health benefits attributed to Blueberry consumption.

what blueberries benefits for health
Guests come home and overeat, us be like

Anthocyanins and total polyphenols can modulate the fecal microbiota composition of healthy adults.

In a pilot study, researchers tested the effect of consuming 38 g of freeze-dried Blueberry powder per day for 6 weeks on the fecal microbiota of 17 women in two age groups (i.e., young and older).

Microbiota helps to protect the intestine against colonization by exogenous pathogens and potentially harmful indigenous microorganisms via several mechanisms

Dietary enrichment with Blueberry resulted in a moderate increase in the diversity of the microbiota of the older subjects but not in younger subjects, and certain health-relevant taxa were significantly associated with Blueberry consumption.

The abundance of some gut bacteria correlated not only with Blueberry consumption but also with increased antioxidant activity in blood.

Blueberry consumption is associated with gut microbiota changes and health benefits. Blueberry consumption also increased antioxidant activity in blood.


Blueberries can Positive Impact on Your Happiness and Good Health

Subjective well-being usually represents your life satisfaction that how happy you are with your life, intellectually and emotionally.

what blueberries benefits for health
People after consuming berries daily maybe

Researches continuously show that eating Mixed berries on daily basis can uplift your mood and reduces signs of depression in all age groups.

A slight improvement in subjective well-being and happiness has been noted in elderly persons given different kinds of berries over a few weeks as a daily supplement.

Consuming berries on daily basis can impact your subjective well-being. It can lift your mood up and makes you feel happy.



Conclusion

Blueberries are low in calories but high in nutrients, contain a good amount of fiber, Vitamin C and Vitamin K. Blueberries are good for most of the health benefits including cardiovascular health, degenerative diseases, anti-inflammatory actions, diabetes, vascular function, etc.

Blueberries contain a variety of phenolic compounds and anthocyanins which gives their antioxidant benefits. Antioxidants help in scavenging free radicals(good for us). Anthocyanins are responsible for major health benefits of blueberry including vision, anti-diabetes, preventive against neuro-degeneration, etc.

Free radicals are unstable molecules, formed due to human activities. Free radicals cause oxidative stress, triggers cell damage, and are responsible for a variety of diseases. Antioxidants destroy these free radicals and help us prevent many diseases.

Blueberries should be supplemented daily, can be consumed blueberry extract or frozen fresh berries. Blueberry powder supplements are also available in the market. 100-120 grams of blueberries a day will be enough.

High or low blood pressure can lead to a variety of health issues. Studies have shown that regular consumption of blueberries resulted in improvement in blood pressure up to a certain level.

Blueberries are rich in anthocyanins which give their antioxidant benefit and helps in reducing oxidative stress in the body. Oral ingestion of berries or their extracts tends to reduce oxidative biomarkers and improve antioxidant status either acutely or with daily supplementation.

Memory formation in elderly subjects can be improved with daily supplementation of blueberries or their extract. Supplementation with an anthocyanin-rich blueberry concentrate improved brain perfusion and activation in brain areas associated with cognitive function in healthy older adults.

DNA damage appears to be acutely decreased following consumption of blueberries or their extracts (375 mg anthocyanins or more) and tends to be in the range of a 20% reduction.

Among all fruits, berries have shown substantial cardio-protective benefits due to their high polyphenol content. regular consumption of blueberries helps reduce bad cholesterol, high blood pressure, and some myocardial infections.

The anthocyanin-rich blueberry can lighten the endothelial dysfunction of lipid toxicity and lessens vascular complications associated with diabetes. , and its implications for cognitive and type 2 diabetes research. Blueberry supplementation improves related with improving general inflammation and insulin signaling in high-fat-diet rats.

Blueberry consumption is associated with gut microbiota changes and health benefits. Blueberry consumption also increased antioxidant activity in blood.

Consuming berries on daily basis can impact your subjective well-being. It can lift your mood up and makes you feel happy.



References

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