Blueberries are mostly popular during summers. They are plum, sweet, juicy, full of nutrients and natural antioxidants. They are considered as “superfood” because of high nutrient content of Vitamin C and K, dietary fibers, manganese etc. They have numerous health benefits and helping in reducing risk of many health conditions like diabetes, heart disease etc. Here are top 10 health benefits of blueberries.
1. Healthy Heart
High nutrient content ( Potassium, Folate, Vitamin C, B6 etc.) in blueberries promotes healthy heart. Dietary fiber in blueberries lowers the level of cholesterol in blood and reduces the risk of heart diseases. Vitamin B6 and folate in blueberries keeps the blood vessels healthy by preventing the buildup of homocysteine , potassium regulates and lowers the blood pressure.
2. Healthy Bones
Blueberries are rich source of Vitamin K, manganese, magnesium, calcium and zinc and all contributes in building bone structure and maintaining bone health. Vitamin K improves the calcium absorption and reduces bone; Iron and zinc maintains the strength and elasticity of bones and joints.
3. Diabetes Management
Being low in Glycemic index and rich in dietary fibers, blueberries are really healthy for diabetics. They help in lowering and regulating blood sugar level and also improve levels of insulin and lipids.
4. Prevents premature aging
Blueberries are rich source of antioxidants and Vitamin C that play vital role in fighting off free radicals, inhibiting oxidation and preventing cellular damage. Collagen comes from Vitamin C and helps in keeping the skin healthy by smoothing wrinkles and improving the overall skin texture.
5. Reduces Muscle Damage
Strenuous exercise can cause muscle soreness and fatigue. Blueberries helps in reducing this damage at cellular level and minimizes soreness and boosts muscle recovery and stamina.
6. Enhances brain efficiency
Research has found that blueberries are highly beneficial in boosting brain functions. Phenols, which protect the brain from any degeneration, neurotoxicity and oxidative stress, are found to be abundant in blueberries. Adding blueberries to your diet might help in lowering the risk of cognitive impairment.
7. Help with Weight Loss
Being rich in dietary fiber, low in calories and low Glycemic index, blueberries addition to your diet is considered as a healthy way of shedding some extra pounds. Dietary fiber is considered as an important factor in weight management as it makes you fuller and lowers the overall intake of calories.
8. Aids in Digestion
Blueberries being rich in dietary fibre improve digestion, promote regularity of gastrointestinal tract and help to prevent constipation. They also stimulate the growth of healthy bacteria in our gut.
9. Promotes Hormonal balance
Blueberries help in regaining hormonal balance in women and thus help in counteracting acne.
10. Promotes Healthy Urinary Tract
Blueberries contains anti-adhesives substances that inhibits the growth of bacteria responsible for UTI and prevent the adhesion of bacteria to the tract wall and thus prevent Urinary Tract infection. Urinary Tract infections ( UTIs) occurs when bacteria binds along the inner wall of the urinary tract and causes inflammation and burning sensation during urination.