Your Health on Blueberries

Rebecca Lewis October 15, 2013

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Once an exotic foreign fruit, blueberry has become the second most popular fruit in Britain, with a 482 per cent increase in production since 2008. Last summer, we had the sweetest, richest blueberries, thanks to the recent hot weather.

Aside from the fact that these sweet little gems are available anywhere in the UK, there are plenty more reasons to eat them. You should know that blueberry is one of the healthiest foods on earth!

Here are the major health benefits of eating blueberries:

Stronger Immune System

Did you know that blueberries have the highest levels of antioxidants among fresh fruits and vegetables to date? Antioxidants promote strong immune system by neutralising free radicals that cause damage to cells and tissues. What’s more, a cup of these delicious berries contain 14 per cent of the recommended daily requirement of vitamin C.

Healthy Heart

Heart disease is the number one killer in Britain and elsewhere. If you want to slash your risk of heart attack, stroke and other cardiovascular diseases, add blueberries in your diet. In a research published in the journal Circulation, which involved 94,000 young and middle-aged women, it was found that eating three or more servings of blueberries each week can reduce a woman’s risk of heart attack by 32 per cent.

Sturdy Bones

The fruit is high in manganese, which plays an essential role in bone development. In a study published in the Journal of Bone and Mineral Research, mice that were fed with food containing 10 per cent freeze-dried blueberry powder had significantly more bone mass than those fed with blueberry-free food.

Better Vision

Blueberries are high in compounds called anthocyanosides which have been found in clinical studies to delay visual loss. In a paper published in the journal Archives of Ophthalmology, researchers suggest that eating three servings of blueberry per day may lower the risk of age-related macular degeneration (ARMD) – the primary cause of vision loss in older adults.

Flatter Stomach

Oh yes – this makes blueberries a favourite of many dieters! A study by the University of Michigan revealed that the polyphenols in blueberries can break down belly fats, and reduce the risk factors for metabolic syndrome. Another thing, blueberries are low in calories (below 100 per cup) so make it your everyday snack and feel no guilt!

More Stable Blood Sugar Levels

Berries are generally low in glycemic index (GI). This makes them a great option for people having problems maintaining a normal blood sugar level. But blueberries are not particularly low in terms of GI. Nevertheless, recent studies show that blueberries, along with other berries, have positive impact on blood sugar regulation in people who already have type 2 diabetes.

Better Digestive Health

One cup of raw blueberries has 4 grams of fibre, which is equivalent to 15 per cent of the daily recommended intake. Fibre is essential for the smooth functioning of the digestive system. The soluble fibre in blueberries can absorb 10 to 15 times its own weight in water, drawing more fluid into your gut and reducing the risk of constipation and other digestive problems.

Healthier Bladder

According to Rutgers University researchers, blueberries can prevent bacteria from adhering to the bladder walls, lowering the risk of urinary tract infections.

Sharper Mind

A study published in the journal Free Radical Biology and Medicine suggests that blueberries can reverse age-related memory loss due to its high flavonoid content, which has been found to activate the regions in the brain involved in learning and memory.