Published on Jun 1, 2019

Blueberries Background Images

License Info: Creative Commons 4.0 BY-NC

Blueberries are packed with antioxidants and phytonutrients that have strong health benefits. These include the ability to reduce DNA damage, prevent aging, control cholesterol levels and prevent cancer. They also help strengthen bones, reduce acne, lower blood pressure, control diabetes and improve heart health. Considered to be superfoods, they can also help improve brain health, promote weight loss, and reduce inflammation.

What are Blueberries?

Blueberries (Vaccinium corymbosum) are small edible fruits which are sweet in taste. The blueberry plant is a perennial flowering shrub that grows in clusters, especially in North America. They are closely related to bilberries, cranberries, and gooseberries.

Blueberry Facts

  • Bilberry contains a vegetable compound called anthocyanin. This gives blueberries both blue color and great health benefits of theirs.
  • Blueberries can help heart health, bone health, skin, blood pressure, diabetes treatment, cancer prevention and mental health.
  • One cup of blueberries provides 24% of the recommended daily intake of vitamin C.
  • Use blueberries to make the best waffles, pancakes, yogurt, oatmeal, or cereal, mix in a shaker or syrup, or fold into buns and pastries.
  • People who use blood-thinners, such as warfarin, should consult a physician before increasing their intake of blueberries, since high levels of vitamin K may affect blood clotting.

Health Benefits of Blueberries

Let’s look at the powerful health benefits of blueberries.


Bone Health Preservation

Blueberries contain iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Adequate intake of these minerals and vitamins helps build and maintain bone structure and strength.

Iron and zinc play a crucial role in maintaining the strength and elasticity of bones and joints.

Skin Health

Collagen is a skin support system. It relies on vitamin C as a basic nutrient and prevents skin damage caused by the sun, pollution and smoke. Vitamin C can also improve the ability of collagen to smooth wrinkles and improve the overall texture of the skin.

Lowering Blood Pressure

Maintaining low sodium levels is essential for maintaining blood pressure at a healthy level. Bilberry does not contain sodium.

They contain potassium, calcium and magnesium. Some studies have shown that diets with low levels of these minerals are associated with high blood pressure. It is believed that proper intake of these minerals helps lower blood pressure.

Diabetes Management

Studies have shown that people with type 1 diabetes who consume foods high in fiber have low blood glucose levels, and people with type 2 diabetes who consume the same thing can improve blood sugar, lipids and insulin. One cup of blueberries brings 3.6 grams of fiber.

Cancer Prevention

Vitamin C, vitamin A and various phytonutrients in blueberries function as powerful antioxidants that can help protect cells from damage by disease-free radicals.

Studies have shown that antioxidants can inhibit tumor growth, reduce inflammation in the body and help prevent or slow the cancer of the esophagus, lung, mouth, pharynx, endometrium, pancreas, prostate and colon.

Improving Mental Health

Population-based studies show that blueberry consumption is associated with slower cognitive decline in older women.

Studies have also shown that in addition to reducing the risk of cognitive impairment, blueberries can also improve short-term memory and coordination of human movements.

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