Blueberry is a kind of fruit with high nutritional value. Although it is small in size, it has many functions. The main component of blueberries is anthocyanins (natural antioxidants) which also contain many other trace elements. They have been shown to prevent heart disease and cancer, and can also help maintain bone strength, mental health, and healthy blood pressure.
The anthocyanin flavonoids in blueberries provide many health benefits. Flavonoids are plant compounds that often have powerful antioxidant effects. Anthocyanins take charge of the characteristic blue color of blueberries. It also contributes to the many advantages of blueberries.
But frozen blueberries can reduce the potency of blueberry health benefits. In blueberries stored for 6 months, anthocyanins were degraded by 59%. So we should try to buy fresh organic blueberries as much as possible.
1. Maintain bone health
Blueberries contain iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K. Each is a component of bone. Adequate intake of these minerals and vitamins can help build and maintain bone structure and strength.
Iron and zinc play key roles in maintaining the strength and elasticity of bones and joints. Low vitamin K intake is associated with a higher risk of fractures. However, adequate vitamin K intake makes calcium absorption better and may reduce calcium loss.
2. Skin health
Collagen is the skin's support system. It relies on vitamin C as an essential nutrient that helps prevent skin damage from sunlight, pollution, and smog. Vitamin C also boosts the ability of collagen to smooth wrinkles and enhance overall skin texture.
3. Lower blood pressure
Keeping sodium levels low is essential for keeping blood pressure at healthy levels. Blueberries do not contain sodium. They contain potassium, calcium, and magnesium. Diets low in these minerals have been linked to high blood pressure. Adequate intake of these minerals is thought to lower blood pressure.
4. Reduce Diabetes
The study found that people with type 1 diabetes who ate a high-fiber diet had lower blood sugar levels, while those with type 2 diabetes who ate a high-fiber diet can have improved blood sugar, lipids, and insulin levels. One cup of blueberries provides 3.6 grams (g) of fiber. Certain fruits can reduce the risk of type 2 diabetes in adults.
5. Prevent heart disease
The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient in blueberries support heart health. The lack of cholesterol in blueberries is good for the heart, too. The fiber content can reduce the total amount of cholesterol in the blood and reduces the risk of heart disease.
Vitamin B6 and folic acid stop the buildup of a compound called homocysteine. Excessive accumulation of homocysteine in the body is able to damage blood vessels and cause heart problems.
6. Prevent Cancer
The vitamin C, vitamin A, and various phytonutrients in blueberries are powerful antioxidants that help protect cells from disease-related free radical damage.
Studies have shown that antioxidants can inhibit tumor growth, reduce inflammation in the body, and help prevent or slow cancers of the esophagus, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon. Blueberries also have folic acid, which plays a role in DNA synthesis and repair.
7. Improve mental health
Among older women, blueberry consumption was associated with slower cognitive decline. In addition to reducing the risk of cognitive impairment, blueberries may also improve a person's short-term memory and motor coordination.
8. Prevent constipation, weight loss, and satiety
Blueberries, because of their fiber content, help prevent constipation and maintain regularity for a healthy digestive tract.
Dietary fiber is also widely recognized as an important factor in weight loss and weight management because it acts as a "bulking agent" in the digestive system. High-fiber foods increase satiety, or satiety, and reduce appetite. Staying full for extended periods of time can reduce a person's overall calorie intake.
