7 Benefits of Blueberries

Benefits of Blueberries

Blueberries are one of my favorite foods. I try to eat them every day, and I love having them in the morning, ¡A Superfood Blueberry Smoothie! Native to North America, blueberries are rich in proanthocyanidins, a natural antioxidant that has been shown to combat cancer, aid in weight loss, and give your skin a youthful glow. Natural medicine has always claimed that these round purple berries provide health benefits and extend life, far outweighing their small size. Facts About Blueberry Nutrition Blueberries are one of the most nutrient-dense foods in the world and contain high levels and a wide variety of antioxidants. The ORAC (Oxygen Radical Absorbance Capacity) scores blueberries an incredible 9,621, making them one of the highest antioxidant foods in the world. Consuming just one cup of blueberries will provide you with the following nutrients:

• Resveratrol

• Gallic Acid

• Lutein

• Zeaxanthin

• Vitamin K (36%)

• Vitamin C (25%)

• Manganese (25%)

• Fiber (5g 17%)

Research on Gallic Acid in Blueberries Of all the nutritional components of blueberries, gallic acid stands out for a couple of reasons. First, most people have not heard of it, and it is definitely worth mentioning. Secondly, it has been thoroughly researched. As of the writing of this article, there are nearly 6,500 peer-reviewed scientific articles citing gallic acid, so it is safe to assume that the health claims established here are anything but “experimental”.

Thirdly, as research indicates, gallic acid is a powerful antifungal and antiviral agent and is an extremely effective antioxidant. This combination makes foods rich in gallic acid, such as blueberries, a potent natural medicine to be considered!

7 Benefits of Blueberries

After learning about the nutritional facts of blueberries, I am sure you can see how difficult it was to narrow down the Top Health Benefits to just seven. But after extensive research, I feel very confident that this list does justice to the powerful purple fruit!

1. Anti-aging – Antioxidants are your best friend for keeping Time at bay. They help reverse the damage done by toxins and free radicals and help your body defend itself against dangerous pathogens. Not only are blueberries rich in antioxidants overall, but they are particularly rich in proanthocyanidins, which have been noted in several animal studies for having other anti-aging properties. Much of the research has linked it to the ability of proanthocyanidins to reverse inflammation, the #1 chronic disease in the world. Inflammation tests the body like no other and causes heart disease, diabetes, cancer, and almost all diseases known to man.

2. Brain – Since they contain a high amount of phenols, especially gallic acid, blueberries are known as “neuroprotective agents.” According to researchers from Iran, this means they can literally protect our brains from degeneration, neurotoxicity, and oxidative stress. It may be interesting to know that there are other foods high in gallic acid known for their brain-boosting capabilities, such as: • Blackberries • Cashews • Hazelnuts • Mangoes • Plums • Strawberries • Green Tea • Red Wine Another study found that consuming a lot of blueberries slowed cognitive decline and improved memory and motor function. The scientists in this study believed these results were due to the antioxidants in blueberries protecting the body against oxidative stress and reducing inflammation.

3. Cancer – Clinical studies have even found that, unlike strategies like radiation and chemotherapy, foods rich in gallic acid such as blueberries can kill cancer without harming healthy cells. Just last May, for example, the journal Biochemical and Molecular Toxicology published a study evaluating the anti-cancer effects that gallic acid has on breast cancer cells. Like countless previous studies, researchers found that blueberries and gallic acid slow down and even destroy breast cancer. Blueberries benefit cancer mainly because they have a wide range of antioxidants, with gallic acid being the main one and resveratrol offering support as well.

4. Digestion – Being a natural source of soluble and insoluble fiber, blueberries can help regulate the gastrointestinal tract by simply eating a couple of handfuls a day. In fact, a researcher from the University of Maine, Vivian Chi-Hua Wu, states that, “Additionally, wild blueberries in the diet can alter the intestinal microbial balance in favor of members of the phylum Actinobacteria.” Wu and her team discovered that wild blueberries have prebiotic potential, promoting the growth of good (probiotic) bacteria in the colon and promoting healthy and digestive benefits.

5. Heart Health – The journal Circulation recently published a study showing that eating strawberries and blueberries together has a super potent team-relief effect that actually reduces the risk of a heart attack by up to 33%. After conducting research with over 93,000 women aged 25 to 42, they did not observe this type of benefit in other types of antioxidants that were studied. The health benefits of blueberries have also shown to reduce LDL cholesterol, increase HDL cholesterol, and lower blood pressure.

6. Skin – Products with blueberry extract for skin care are becoming very popular worldwide. It has been reported that the wide range of vitamins and minerals helps restore hormonal balance that counteracts acne. Additionally, blueberries contain resveratrol, which has been proven to reduce damage from excessive sun exposure and, of course, can darken the skin. Along with the skin benefits of blueberries, they have also been shown to heal macular degeneration and improve vision.

7. Weight Loss – Being low in calories, low on the glycemic index, and high in fiber, everyone has up to three reasons to eat blueberries and lose weight! According to the Mayo Clinic: Since they are low glycemic index foods, they are absorbed more slowly and stay in your digestive system longer. For this reason, these foods are sometimes referred to as slow carbohydrates. These foods can help control appetite and delay hunger signals, which can assist with weight management. Balanced blood sugar can also help reduce the risk of insulin resistance.

Healthy Blueberry Recipes To preserve their nutritional content, do your best to eat blueberries in their natural and fresh form. This does not mean, however, that making some of my favorite pumpkin blueberry pancakes is not healthy for you. I just want to emphasize the importance of implementing more antioxidant-rich fruits and vegetables to combat cancer and slow aging. One of my favorite raw blueberry recipes is blueberry pudding made with coconut milk and probiotic-rich kefir!

Blueberry Pudding Recipe Ingredients • 235ml of coconut milk • 235ml of kefir • 3 avocados • 225g of blueberries • 50g tablespoons of chia seeds • 3g of sea salt • 12g of vanilla extract • 1 drop of peppermint oil extract • 30g of raw honey Instructions 1. Blend all the ingredients together in a high-power blender. 2. Chill for 4 hours.