Blueberries: Reasons Why They Are An Amazing Superfood
Health Benefits of Blueberries
Blueberries (Vaccinium sect. Cyanococcus) are small, dark blue or purple edible berries belonging to the vaccinium genus family which also includes cranberries, bilberries, huckleberries and madeira blueberries.
There are two common types of blueberries called low bush or wild blueberries and high bush or cultivated blueberries. The commercial blueberries, both wild (low bush) and cultivated (high bush) are native to North America. Canada is the leading producer of low bush blueberries also known as wild. The United States produces about 40% of the world supply of high bush also known as larger, cultivated blueberries. High bush blueberries were introduced to Europe during the 1930s.
Blueberries are nutrient dense containing essential vitamins and minerals including vitamin C, vitamin K, manganese, folate, potassium, calcium, iron, zinc, phosphorous and copper. One cup of blueberries provides a person 24% of the recommended daily value of vitamin C.
Blueberries have anti-inflammatory and anticancer properties.
Blueberries has a rich fiber content; 1 cup of blueberries provides a person 4 grams of fiber. Due to its high fiber content, blueberries may help promote weight loss. Studies have shown that blueberries was associate with the least weight gain. Blueberries may also promote digestive health.
Blueberries have one of the highest amounts of antioxidants, including anthocyanin which gives blueberries its rich color and its powerful health benefits. Antioxidants help fight free radicals in the body and may reduce the risk of chronic diseases.
Blueberries may help promote heart health. Studies have shown that 58 diabetic patients who consumed blueberries led to a decline in LDL cholesterol, triglycerides and an increase in HDL cholesterol. Other studies have shown that blueberries reduce blood pressure levels.
Blueberries may also promote brain health. Studies have shown that older adults who consumed blueberries and strawberries had a slower rate of cognitive decline with an estimated delay of in decline of 2.5 years.
Blueberries may also promote eye health, bone health, boost your immunity and manage diabetes.
Blueberries may also promote skin health and anti-aging due to its anthocyanin and vitamin C content reducing wrinkles, age spots and acne.
Blueberries are not a nightshade fruit and vegetable but it does contain solanine and therefore is inflammatory if you have an autoimmune disease.
As always, consult with your physician.
Sources:
https://en.wikipedia.org/wiki/Blueberry
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442370/
https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries