blueberries and health

Blueberry – 10 reasons why you should use it

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Blueberry is a sweet, delicious berry that is very popular.

It is often labeled as a super-food, low in calories because it is perfect for eating.

Bornovice is very tasty. For that reason, a large number of people mark them as their favorite fruit.

Here are 10 proven health benefits of blueberries:

Blueberries have few calories but a lot of nutrients


Blueberry bush ( Vaccinium sect.  Cyanococcus ) is a flowering plant that produces purple berries, also known as blueberries.

Blueberries are directly related to long similar berries such as cranberries or dogwood.

The blueberry is small, between 5 and 16 mm in diameter, and has a small crown at its end.

Blueberries are green when not ripe. Over time, that color changes to purple and blue as they mature.

The two main types are:

  • Homemade blueberry – a standard species cultivated by humans
  • Wild blueberry – much less than domestic but richer with some antioxidants

Blueberries are a very healthy fruit. One cup of about 148 blueberries contains the following:

  • Fibers 4 grams
  • Vitamin C 24% of the required daily dose
  • Vitamin K 36% of the required daily dose
  • Manganese 25% of the required daily dose
  • Smaller doses of other vitamins and minerals

They consist of 85% water and a whole cup containing 85 calories with 15 grams of carbohydrates.

Nutritional composition

Blueberry is a very popular fruit. It contains very few calories but is therefore rich in vitamin C, vitamin K and manganese.

Blueberries are the king of antioxidant foods

Antioxidants protect your body from free radicals, which are unstable molecules that can damage cells in your body and accelerate aging and lead to cancer.

Blueberries are believed to have the highest antioxidants level compared to any other known fruit.

The main antioxidants in blueberries belong to the polyphenol family and are called flavonoids.

One special group of flavonoids, anthocyanins, is especially responsible for blueberries’ healing properties.

Blueberries have been proven to increase the level of antioxidants in your body.

Blueberry as an antioxidant

Blueberries have the highest antioxidant capacity compared to all known fruits. Flavonoids are antioxidants that give blueberries a very healing effect.

Blueberries reduce DNA damage. which is protection against cancer

Oxidative DNA damage is an everyday occurrence in every living being. DNA damage happens tens of thousands of times every day in our bodies.

These damages affect the aging of our organism. They also play a key role in developing diseases such as cancer.

Because blueberries are rich in antioxidants, they can neutralize some free radicals that damage DNA.

In one study, 168 people drank one liter of mixed blueberry and apple juice a day. after 4 weeks, they reduced oxidative stress caused by free radicals by 20%.

These studies agree that you can use fresh or blueberry powder for this purpose.

Blueberry cancer protection

With its antioxidant properties, this fruit protects the body from DNA damage. Reducing oxidative stress reduces the chance of getting cancer.

Blueberries protect your cholesterol from damage

Wondering how cholesterol can be damaged? 

The big problem is the oxidation of the bad LDL cholesterol.

Oxidation of bad LDL cholesterol is a crucial step in developing heart disease.

Antioxidants in blueberries are directly related to lower levels of oxidized LDL cholesterol. This marks the blueberries as a delicious fruit for your heart.

50 grams of blueberries a day reduces oxidized LDL by 27% every 8 weeks in people who take care of their diet.

Another study proved that 75 grams of this fruit reduce bad LDL cholesterol oxidation.

Fruit that protects LDL from oxidation

With antioxidants, this fruit protects bad LDL from oxidation. Oxidation of bad cholesterol is the first step in getting some chronic heart disease.

Blueberries can lower blood pressure

Blueberries have been shown to have a significant effect on people suffering from high blood pressure, which may be one of the factors in getting some heart disease.

In an eight-week study, people who had high blood pressure or some heart failure and disease noticed a 4-7% reduction in blood pressure after consuming 50 grams of blueberries a day.

Blueberries and high blood pressure

This fruit successfully reduces high blood pressure by 4-7%.

Blueberries have a preventive effect against heart disease

By eating these berries, you can reduce blood pressure and oxidation of LDL cholesterol, and you should note that these are risk factors and do not represent heart disease.

It would be more important to know, would you? They act preventively on endpoints such as heart attack, which is the number one cause of death worldwide.

In a study of 93,000 patients who took high doses of anthocyanins, the main antioxidant in blueberries, the risk of having they reduced a heart attack by 23%.

Reduced chance of heart attack

Blueberry anthocyanins reduce the chance of having a heart attack by 23%

Blueberries help the brain to function properly

Oxidative stress can accelerate the brain’s aging process and can negatively affect brain function.

According to several studies done on animals, the antioxidants in blueberries can affect the parts of your brain that are essential for your intelligence.

They have been found to affect neurons and improve signaling between them.

Studies in humans also yield promising results.

In one of these studies, 9 older adults with milder mental problems consumed blueberry juice daily. After 12 weeks, they felt improved in several markers of their brain functions.

A six-year study on over 16,000 older adults found that blueberries were associated with eliminating mental aging by an average of 2.5 years.

Blueberries reduce brain aging

Scientific studies have found that blueberries reduce brain aging by 2.5 years when consumed daily.

Blueberry anthocyanins have anti-diabetic effects

Blueberries have low sugar levels compared to other fruits.

148 grams of this fruit contain 15 grams of sugar, equal to a smaller apple or a larger orange.

The bioactive components in blueberries outweigh any negative effects of sugar when blood sugar control is observed.

Studies suggest that anthocyanins have good effects on insulin sensitivity and glucose metabolism. These anti-diabetic effects exist in blueberry juice and its extract.

A study of 32 people with insulin resistance and blueberry smoothies improved insulin sensitivity.

Insulin sensitivity may reduce the risk of metabolic syndrome and type 2 diabetes, representing the 2 biggest health problems.

They can help fight urinary tract infections

Urinary tract infections are a widespread female problem.

It is generally known that cranberry juice can prevent this type of infection. 

Since blueberries are a close relative of cranberries, they have many of the same ingredients as their cousin.

These substances have antibacterial action and can have a preventive effect on E. Coli during its uncontrolled reproduction in the wall of your bladder.

Blueberry has been briefly tested as an agent that acts on urinary tract infections but has been shown to have similar effects as cranberries.

Blueberries can reduce muscle damage after daily exercise

Exercising daily can lead to muscle damage.

This is due to inflammation and oxidative stress of the muscle tissue.

Blueberry supplements can reduce the damage at the molecular level, reduce fatigue, and restore muscle functionality.

In a small study of 10 female athletes, blueberries boosted muscle recovery after strenuous leg muscle exercises.


Blueberries are very healthy, rich in vitamins and minerals.

It improves your heart function, brain health and has many other positive effects on your body.

Needless to say, they are delicious, beautiful to the eye that you can only wish for in your daily menu.



Miko Lamberto

Ja sam nutricionista sa 10 godina iskustva, neke od svojih zapažanja sam preneo u naš blog. Za najnovije vesti i informacije o prirodi i pridonom lečenju nas pratite.

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