Once you read the following 8 amazing health benefits of blueberries, you will have at least eight very good reasons to add a few more servings to your weekly diet. Read on to find out why their label of a superfood is richly deserved.
Yes we love berries, what’s not to like? They are delicious, very nutritious and low in calories. It seems blueberries are overlooked in favor of their more famous cousins, strawberries, blackberries and raspberries. Not adding blueberries to our diets would be a shame though, as these sweet packets of goodness are one of the most antioxidant rich fruits available.
8 Amazing Health Benefits of Blueberries
It’s certainly an impressive list of 8 amazing health benefits of blueberries and by the time you reach number eight we hope you will also agree with us on how great they are. Here’s how blueberries are going to boost and protect our health:
- 1. High in Antioxidants
- 2. Weight Loss Possibilities
- 3. Improves Digestion
- 4. Helps Prevent Heart Disease
- 5. Maintains Brain Function
- 6. Helps Fight Cancer
- 7. Lowers Cholesterol Levels
- 8. Promotes Muscle Recovery
1. High in Antioxidants
A deserved number one spot on the list and probably the most well known health benefit of blueberries. Blueberries are one of the highest sources of antioxidants and are one of the easiest to add to our regular diet.
Antioxidants protect our bodies from cell damage caused by free radicals. Free radicals are unstable molecules that can damage your cells, contribute to aging and serious diseases. Antioxidants not only prevent cell damage, but also protect against several types of serious diseases, including heart disease, cancer and diabetes.
Other foods high in antioxidants include spinach, beets, red cabbage, artichokes, kale and strawberries. We even have a recipe here on image healthy that includes three of these high antioxidant ingredients and it’s so easy to make. Using blueberries, strawberries and spinach is this simple blueberry spinach smoothie recipe that is packed with vitamins and minerals as well.
2. Weight Loss Possibilities
Another really amazing health benefit of blueberries is that they are high in nutrients and fiber but very low in calories. Just 1 cup (148-gram) serving of blueberries contains 4 grams of fiber, 24% of our RDI (recommended daily intake) of vitamin C and 36% of our RDI of vitamin K.
The calorie count for an entire cup of blueberries? A low 84 calories. Blueberries are also low in carbohydrates and contain almost zero fat. All great news for any of us looking to lose weight fast.
Blueberries are fantastic in smoothies, which can be used as part of a healthy weight loss diet.
3. Improves Digestion
The high fiber in each cup means that adding servings of blueberries to your regular diet can help you increase your fiber intake, improving regularity and digestion.
4. Helps Prevent Heart Disease
Many different tests and in depth studies are currently ongoing on the subject of blueberries helping prevent heart disease. One of the largest studies involved 93,600 nurses and found that those with the highest intake of anthocyanins, the main antioxidants in blueberries, were at a 32% lower risk of heart attacks compared to those with the lowest intake.
5. Maintains Brain Function
As our average lifespan increases, it’s important to look after our brain and maintaining brain function. Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function. The antioxidants in blueberries can protect the brain from free radical damage and promote healthy brain aging.
6. Help Fights Cancer
Another huge health benefit of blueberries is their ability to help fight against cancer and even the natural aging process. DNA damage is part of the reason we grow older. It also plays an important role in the development of diseases like cancer. Antioxidants can neutralize some of the free radicals that damage your DNA.
7. Lowers Cholesterol Levels
The antioxidants present in blueberries have been linked to reduced LDL or bad cholesterol. One study revealed that eating 50 grams of blueberries may lower your bad cholesterol level by 27 percent in a few months. If you want to lower cholesterol levels then you could do worse than to increase blueberries in your diet.
8. Promotes Muscle Recovery
For fast recovery from muscle fatigue and soreness caused by exercise, our bodies need adequate rest and proper nutrition. Muscle tissues become inflamed after a tough workout, and eating blueberries may help repair the damage and minimize the soreness.
A great way to add more Blueberries to your diet, especially if you exercise are smoothies. We have 5 healthy blueberry smoothie recipes that are very easy to make so we can start enjoying the health benefits of blueberries. They are loaded with vitamins and minerals but also give you an energy boost and can keep your mind focused.
Blueberries – Nutritional Information
Here are some of the nutritional facts for a 1 cup serve of blueberries. We can see that the fiber count is good at 15% DV and Vitamin C, scores well with 24% DV as expected. Followed by high levels of Vitamin K and Manganese.
Nutrition facts for a serving size of 1 cup (148g) of blueberries.
- Calories 84.4
- Total fat 0.5g
- Sodium 1.5mg (1% DV)
- Potassium 114mg
- Fiber 3.6g (15% DV)
- Carbohydrates 21.4g
- Vitamin C 14.4g (24% DV)
- Vitamin K 28.6 micrograms (24% DV)
- Iron 0.4g (6% DV)
- Manganese 0.5g (25% DV)
- Protein 1.1g
- Vitamin E 0.8 (5% DV)
- Vitamin B6 -.1mg (6% DV)