Blueberries why are they good for you

Frozen fruits and vegetables are picked and frozen at peak ripeness, which also means peak nutrition. Their texture changes slightly as they thaw, but frozen berries are perfect for smoothies, baking and parfaits.

When buying frozen, check the ingredients to make sure there's no added sugar. Frozen blueberries are great to keep on hand in your freezer and are usually cheaper than fresh berries especially when they're not in season. A diet rich in fruits and vegetables helps stave off age-related disease and cognitive decline, along with many other chronic illnesses.

Blueberries, in particular, have a reputation for being jam-packed with antioxidants compared to other common fruits. Antioxidants are compounds that protect against the oxidative cell damage that naturally occurs with age, chronic sun exposure, environmental toxins and stress. One recent study, published in The Journals of Gerontology , compared people who were given a daily drink with 11 grams wild blueberry powder to those who got an antioxidant-extract drink supplemented with fiber.

After a month, the people who got the wild blueberries had better blood flow and their immune response got more of a boost chalk one up for the benefits of real food versus supplements. Another systematic review of 11 studies, including children, older adults and adults with mild cognitive impairments investigated blueberries' potential benefit to cognitive function.

For children who were given a blueberry supplement, there were consistent improvements in memory and executive function, which relates to the ability to control behavior.

Older adults and adults with mild cognitive impairments receiving blueberry supplements experienced these benefits as well as improved psychomotor function, including coordination and dexterity. Don't Miss! Blueberry Healthy Food Guide. Blueberries aren't just brain food, as it turns out. A study conducted at King's College in London studied the effects of eating blueberries on heart health and cardiovascular disease. In just one month, there were significant improvements in blood clotting and blood vessel function.

Blueberries are sweet, nutritious and wildly popular. Often labeled a superfood, they are low in calories and incredibly good for you. Here are 10 proven health benefits of blueberries. Share on Pinterest. They are green in color when they first appear, then deepen to purple and blue as they ripen.

The two most common types are: Highbush blueberries: The most common cultivated variety in the US. Calorie for calorie, this makes them an excellent source of several important nutrients.

Summary The blueberry is a very popular berry. It is low in calories but high in fiber, vitamin C and vitamin K. Blueberries are the King of Antioxidant Foods.

Summary Blueberries have the highest antioxidant capacity of all the popular fruits and vegetables. Summary Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer.

Oxidative damage is not limited to your cells and DNA. Blueberries May Lower Blood Pressure. Summary Regular blueberry intake is tied to lower blood pressure in numerous studies. More studies are needed before any claims can be made. Summary Some evidence indicates that eating fruits rich in anthocyanins — such as blueberries — is associated with a reduced risk of heart attacks.

They appear to benefit aging neurons, leading to improvements in cell signaling. Human studies have also yielded promising results. Summary The antioxidants in blueberries seem to benefit your brain by aiding brain function and delaying mental decline. Blueberries provide moderate amounts of sugar compared to other fruits. Summary Several studies demonstrate that blueberries have anti-diabetes effects, improving insulin sensitivity and lowering blood sugar levels.

It is widely known that cranberry juice can help prevent these types of infections. Summary Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of your bladder, which may help prevent UTIs.

Summary One study suggests that blueberries may aid muscle recovery after strenuous exercise, though more research is needed. The Bottom Line. They boost your heart health, brain function and numerous other aspects of your body.

Read this next. The 12 Best Foods to Eat in the Morning. Blackberries: Health Benefits and Nutrition Information. For example, a study of people with metabolic syndrome found that daily blueberry consumption for 6 weeks did not affect blood pressure levels. Studies have found that people with type 1 diabetes who consume high-fiber diets have low blood glucose levels, and people with type 2 diabetes who consume the same may have improved blood sugar, lipid, and insulin levels.

One cup of blueberries contributes 3. A large cohort study published in the BMJ suggested that certain fruits may reduce the risk of type 2 diabetes in adults. Over the course of the study, 6. However, the researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7 percent. The fiber, potassium, folate , vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health.

The absence of cholesterol from blueberries is also beneficial to the heart. Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease. Vitamin B6 and folate prevent the buildup of a compound known as homocysteine.

Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems. The study found that women who consumed at least three servings of blueberries or strawberries per week showed the best results.

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

Research suggests that antioxidants may inhibit tumor growth, decrease inflammation in the body, and help ward off or slow down esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers.

Blueberries also contain folate, which plays a role in DNA synthesis and repair. This can prevent the formation of cancer cells due to mutations in the DNA. Population-based studies have shown that consumption of blueberries is connected to slower cognitive decline in older women.

Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content. High fiber foods increase satiety, or the feeling of being full, and reduce appetite. One cup of fresh blueberries contains :. Blueberries also contain copper , beta-carotene , folate, choline, vitamins A and E, and manganese. As well as anthocyanins, vitamins, and minerals, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid.

These contribute to the antioxidant capacity of blueberries. This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity. Foods with the most nutrients per calorie have the highest rankings, and blueberries are placed among the top fruits and vegetables for nutrient density, with an ANDI score of ANDI is one of several rating systems for food nutrition , but further research is needed to determine the role of specific foods in disease prevention.

Blueberries are available fresh, frozen, freeze dried, and in jellies, syrups, and jams.