14 properties and benefits of blueberries
Eating moderate amounts of this fruit on a regular basis can improve our health.
The blueberry is one of the healthiest foods and has the highest content of vitamins and antioxidants. and with the highest content of vitamins and antioxidants, which is why it is considered a "super fruit".
It is a fruit that can be easily combined with other ingredients not only in desserts and snacks, but also in first and second courses, which allows us to enrich our dishes with vitamins of various kinds.
And the most important thing: besides having a sweet taste capable of pleasing both children and adults, eating blueberries becomes a healthy habit for your body. Let's see what are the benefits that blueberries bring to our health?.
Properties and benefits of blueberries (explained)
The blueberry can be considered both the plant of scientific name Vaccinium corymbosum as well as the berry that this shrub produces. It is a product native to North America that has been cultivated by Native Americans for thousands of years, and for a good reason: this food is a very good source of vitamins and antioxidants.
If you want to know what are the benefits of blueberry consumption, read on; in the following lines you can find the most important ones.
1. It is anti-inflammatory
Blueberries contain a large amount of antioxidantsOne of the most important that this fruit offers are proanthocyanidins. These molecules are known to be potent Anti-Inflammatory agents. In this way, they contribute to reduce the harmful effects of certain pathologies and injuries, making healing take less time and require less resources from our immune system.
Thus, incorporating blueberries into the diet can make a difference in people prone to health problems characterized by frequent inflammatory reactions, such as stiffness or muscle pain.
2. Reduces the risk of cancer
In a world population that is increasingly lengthening its life expectancy, cancer is one of the most frequent diseases, and in recent decades the number of cases of individuals with cancer has increased. According to estimates by the Spanish Society of Medical Oncology (SEOM), 220,000 cancer patients were diagnosed in Spain in 2015.
Some studies have concluded that the consumption of this fruit can help to combat the risk of cancer cell proliferation when these are few in number and, in addition and, moreover, they do so without damaging other cells. This is because blueberries contain gallic acid and resveratrol, two important compounds that help reduce the negative impact of cancer. However, it should be clear that the simple fact of consuming blueberries will not cure cancer or make existing tumors disappear.
3. Rejuvenates
The proanthocyanidins, present in this food, are also important for the body because they are important for cancer.are also important for the body because they have a great capacity to fight other phenomena and to improve health. In addition, they appear to be useful in reversing the aging process in several ways, including eliminating free radicals in the skin and other organs, to make the skin look healthy and young.
4. Prevents neurodegenerative diseases
Blueberries have substances that act as neuroprotective agents, largely due to their massive antioxidant content which has already been discussed in the previous points.
Gallic acid plays a very important role in neuronal function, as it prevents in terms of neuronal function, as it prevents cognitive decline and the development of certain degenerative diseases such as Alzheimer's and Parkinson's, by preventing oxidation of cells in the brain, which slows down their degeneration.
5. Prevents DNA damage
Oxidative damage can occur in our cells on a daily basis, and this oxidation is one of the reasons why humans age. This is why antioxidants are so important. But oxidation can also affect DNAand in this way mutations can occur, which in turn increase the risk of cancer. Research shows that consuming blueberries daily decreases oxidative DNA damage by up to 20%.
6. Helps fight diabetes
A study published in 2010 in the Nutrition Journal states that consuming this fruit improves insulin sensitivity in obese people who are insulin-resistant.. Therefore, the consumption of blueberries can help fight diabetes. Insulin is a hormone produced in the pancreas, which helps the body metabolize carbohydrates properly, and prevents blood sugar from rising excessively.
7. Promotes the presence of good cholesterol
As stated by the United States Department of Agriculture, the blueberry is the fruit with the highest amount of antioxidants, and considers it one of the best foods to fight cholesterol. Blueberries increase hepatic synthesis of good or HDL cholesterol and inhibit the formation of bad or LDL cholesterol. and inhibit the formation of bad cholesterol or LDL.
8. Lowers blood pressure
Blueberries help lower and regulate blood pressure, largely because they cause a greater flow of antioxidants and nutrients in the body, which prevents the accumulation of cholesterol, and generally this helps the body to function better.
Blueberries may also prevent blood glucose spikes by improving the body's response by improving the body's response to insulin. This means that the body transports nutrients better and the blood circulates smoothly. Also, a recent study from the University of Florida concludes that daily consumption of blueberries may be key to lowering blood pressure.
9. Improves cognitive functions and memory
It has been shown that blueberries increase cognitive function in rats and humans. Blueberries have also been shown to improve memory. For one study, one group was asked to drink cranberry juice daily and a control group was asked to consume a placebo drink. The group that consumed the cranberry juice showed positive increases in pair learning and word recall.
10. Improves eyesight
The retina of the eyeball can also suffer oxidative damage, as it is a vulnerable tissue and can be easily damaged by inflammation or infection. Damaging the retina means damage to vision, so keeping the retina healthy is essential to maintaining vision in old age. Fortunately, blueberries contain a large amount of antioxidants called anthocyanins, which prevent eye damage. prevent eye damage.
11. Helps reduce fat
Blueberries are ideal for a healthy diet and weight loss, as they are high in fiber and low in calories.They are high in fiber and low in calories. This makes this fruit a healthy alternative, which helps regulate bowel function and helps you feel more satiated thanks to fiber. In addition, there are several researches that claim that blueberries stabilize blood sugar levels and prevent the accumulation of fat.
12. Helps to have better intimate relations
Blueberries help increase the production of endogenous nitric oxide, which is often associated with a lower risk of heart disease. Not only that, but nitric oxide is involved in penile erection. In fact, the active ingredient in Viagra, sildenafil, increases nitric oxide levels in the body to produce its effect. If you want to know how this happens, you can read this article: "Nitric oxide (neurotransmitter): definition and functions".
13. Improves hair health
Blueberries improve hair health. Vitamin B is good for increasing hair growthBecause it improves oxygenation and blood circulation in the body, particularly in the scalp. In addition, the reduction of cholesterol is also positive in this regard, and anthocyanins help stimulate hair growth.
14. Cares for the skin
Antioxidants combat the presence of free radicals in the skin, which can cause severe damage to this area of the body. The phytochemicals and antioxidants present in bilberry make the skin look smoother and softer. make the skin look smoother and younger.. In addition, it is possible to use this fruit as a mask to combat acne.
(Updated at Apr 12 / 2024)