Reasons to Eat More Blueberries

Blueberries are closely related to the Scottish “Blaeberry.” Blueberries are incredibly good for you. Which is great as they are both widely available in supermarkets and extremely tasty. So why are they so good for us?

A 2019 review looked at findings from eleven studies that involved blueberry inclusions. The researchers found that blueberries help memory and executive function in both children and adults. Furthermore, blueberries can improve psychomotor function in the elderly, including those with mild-cognitive impairment. The researchers also reported that blueberry intake reduces risks for developing metabolic syndrome (heart disease, stroke, and type-2 diabetes), cancer, cardiovascular disease, and cognitive decline. Furthermore, they are found to improve both recovery from and prevention of muscle soreness.

In a 2018 study involving 215 older adults, researchers observed that those with the highest cognitive impairments who consumed a daily 600mg polyphenol-rich grape and blueberry extract for six months, experienced significant advances with respect to episodic memory.

Not only are blueberries low in calories (only 84 calories per cup) but just one cup of blueberries contains four grams of fibre, 24% of the recommended daily allowance (RDI) of vitamin C, 36% of the RDI of vitamin K, and 25% of the RDI of manganese.

Blueberries are very rich in antioxidants, which can protect the body from the free radicals that are known to damage cells and contribute to aging and diseases, like cancer. These antioxidants can also reduce oxidization of LDL (“bad”) cholesterol, which is a risk factor for heart disease. Further research suggests regular blueberry intake can be associated with lower blood pressure and a reduced risk for heart attack.

Blueberries can improve insulin sensitivity and glucose metabolism—both of which can reduce the risk for diabetes and may provide benefits to diabetics. Similarly, with cranberries, blueberries contain anti-adhesive substances that can help keep bacteria from remaining in the bladder and causing a urinary tract infection.

If you regularly exercise, then the good news is that blueberries reduce soreness and aid in muscle recovery following a strenuous workout.


Adapted Article: Credit