Although some other fruits are higher in vitamin C, blueberries are very versatile and can be added to many dishes, making it easy to meet your daily needs. The results showed that the group who ate the blueberries had an average 5.1 percent decrease in systolic blood pressure (the top number), and a 6.3 percent decrease in diastolic pressure (the bottom number). The high antioxidant content of blueberries can help fight free radicals, potentially helping speed the healing process (24, 25, 26). You can also try many skin care products that contain blueberry extracts, though more research is needed to prove their benefit. Blueberries are good for so many things. Blueberries are native to temperate parts of North America. Better In particular, they’re high in plant compounds known as anthocyanins, which have strong antioxidant properties and give blueberries their natural purple-blue hue (1, 2). Berries are among the healthiest and most nutritious foods on earth. All rights reserved. Buy and eat organic blueberries because they are pesticide-free. They also protect us from the loss of dopamine cells normally seen with aging. And if any women are reading this article, there’s a heart benefit for you, too. In a few skin sample studies, applying anthocyanin from berries to the skin reduced collagen breakdown and increased overall collagen production. Blueberries are high in anthocyanin, which may support collagen synthesis. Blueberries are one of the most nutritious types of fruit in the world. Exposure to ultraviolet (UV) light from the sun or tanning beds, cigarette smoke, pollution, and a poor diet can increase free radical production in the skin. When skin is damaged, it experiences high levels of free radicals. The fiber that is present in blueberries protects the heart as it control the bad cholesterol. However, never apply blueberries or other foods directly to open cuts or burns, as this can lead to a bacterial infection. Blueberries also appear to have the highest levels of antioxidants out of any common fruit or vegetable. Blueberries can help people with diabetes better manage their blood sugar levels. Blueberries 101: Nutrition Facts and Health Benefits, 11 Reasons Why Berries Are Among the Healthiest Foods on Earth, 10 Anti-Aging Foods to Support Your 40s-and-Beyond Body, The Best Diet and Supplements for Acne Vulgaris (Hormonal Acne). Blueberry health benefits include improved brain health, reduced inflammation and even cancer protection. Blueberries contain vitamins, minerals, and antioxidants that provide notable health benefits. Can be substituted as jams, jellies, pickles, etc. Antioxidants in blueberries help prevent cholesterol in your blood from being oxidized and may even help keep cholesterol from building up in the first place. Blueberries are good for the heart and the blood vessels. For centuries, people could only grow and harvest blueberries in small numbers. It can also result in leathery skin…, Acne is a skin problem that can cause several types of bumps to form on the surface of your skin. If you have a cut, minor burn, or blemish, eating blueberries may help it heal. Purée them to make blueberry sauce or a salad dressing. Last medically reviewed on July 21, 2020, Blueberries are highly nutritious and among the world's most powerful sources of antioxidants. Manage high Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Fights Cancer. Blueberries are small, sweet, and highly nutritious. Blueberry Health Benefits: What Do They Do for Your Body and Brain? Either option contains high levels of antioxidants and nutrients. However, a few things must be kept in mind while consuming the fruit. Blueberries are extremely rich in phytochemicals, naturally occurring plant comp… What you eat affects many aspects of health — including your skin. Lowers bad cholesterol. Blueberries are high in antioxidants, fiber, and nutrients. Despite their antioxidant load and benefits for the brain and the heart, overeating blueberries may work against you. High cholesterol is dangerous for your heart because it can build up in your arteries. Many companies are looking into the benefits of including blueberries and other berries in their skin care products due to their high anthocyanin content. Psoriasis and eczema are both inflammatory conditions of the skin that present as discolored, itchy patches. Blueberries are high in antioxidants that may help protect your skin from damage and promote skin healing. Blueberries boast the highest antioxidant supply of all fresh fruit. Additionally, when the skin is damaged, it experiences acute inflammation and oxidative stress, which is when free radicals outnumber antioxidants. Blueberries Are Brilliant In Taste: It acts as a brilliant taste enhancer and can be used as a side dish in many aspects. Here are 12 foods and beverages to add to your diet for better skin health. Blueberries give the body a greater ability to release dopamine, an energizing, stimulatory neurotransmitter. The proanthocyanidins, aka plant chemicals, in blueberries make them super powerful! Blueberries are usually available year-round in most grocery stores both fresh and frozen. Acne is usually caused by hormonal changes and may…, Acne vulgaris, or hormonal acne, affects up to 80% of people at some point between the ages of 11 and 30. They’re high in vitamin B, so they’re great for your skin, hair, and nails. The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. Slows signs of ageing. Our website services, content, and products are for informational purposes only. All rights reserved. Blueberries can now be eaten all year long as healthy, nutritious treats. Poor lifestyle habits can accelerate damage to these proteins, leading to skin sagging and an increase in fine lines and wrinkles (6, 7). Another benefit of consuming blueberries is that it keeps depression at bay. Individual quick freezing is a widely used means to preserve blueberries, to retain vitamin C, total phenolics, anthocyanins, and antioxidant capacity (181). But they actually have many potential health benefits such as reducing the risk for heart complications, improving cognitive function, and helping control … Blueberries (and other berries such as raspberries and blackberries) are an excellent source of vitamin C, which helps protect cells against damage and aids in the absorption of iron. The Side Effects Bleeding Risk . © 2005 - 2019 WebMD LLC. Cyanococcus) is a... 2. Therefore, opting for blueberries can satisfy your sweet tooth and give you a boost of nutrition to support your skin. Blueberries provide a wide array of health benefits. Blueberries are enjoyed all around the world for their sweet taste and nutritional benefits. Good for Heart. Usually containing blueberry extracts, they’re easily found online or in many beauty stores. Blueberries can increase heart health According to the CDC, heart disease remains the top killer of both men and women in the US, and blueberries may offer some potent protection. This is because of the fiber content in the fruit. A 2019 study found that eating one cup of blueberries per day can help improve certain cardiovascular risk factors of individuals diagnosed with metabolic syndrome — a syndrome associated with type 2 diabetes, stroke, and even heart disease according to Dr. Oz. Acne is a common inflammatory skin condition resulting from blocked pores, leading to skin discoloration and/or redness, swelling, and inflamed bumps called pustules, which are also known as pimples (27). Your cells produce free radicals as waste products, but these particles can go on to hurt other cells. As such, they help support a healthy microbiome and potentially healthy skin (20). Eating blueberries can support wound healing due to its high levels of antioxidants and vitamins C and K. Though more quality evidence is needed, blueberries may provide other skin benefits. WebMD does not provide medical advice, diagnosis or treatment. They are loaded with antioxidants that work to keep the body healthy and strong. Therefore, eating a nutritious diet rich in blueberries can help provide your skin the tools it needs to rejuvenate. The vitamin is also important to bone health and blood clotting. Deals with Heart Problems: Heart attacks are a major reason for increase in the death rate these days. Blueberries can help to preserve cardiovascular health. Though research is limited, many skin care companies have developed blueberry cleansers, serums, creams, and masks that claim to rejuvenate your skin and prevent early aging. © 2005-2020 Healthline Media a Red Ventures Company. Here are 11 ways that eating berries can improve your health. diabetes. Blueberries are high in antioxidants, which are natural compounds that help fight cell-damaging free radicals. Vitamin C plays a vital role in collagen production, which is important for strong, healthy skin. However, at the turn of the 20th century, they were domesticated and brought to the national market. Fresh blueberries are delicate and often processed soon after harvest to preserve them. In a small study of 10 female athletes, blueberries were able to accelerate muscle recovery after strenuous leg exercises. Blueberries are nutritious and available year-round for most people. Healthy Brain. Dried blueberries can be stored at room temperature. According to a 2016 study, consuming blueberries can help reduce the genetic and biochemical drivers behind depression and suicidal tendencies linked to post-traumatic stress disorder (PTSD) [ 16 ]. Control What’s more, 1 cup (148 grams) provides 16% and 19% of the daily vitamin C needs for men and women, respectively. Despite these potential benefits, more research is needed. Because of their sweet and tart flavor and their nearly seedless nature, blueberries are a hugely popular fruit. Boosts vitamin C. Fights cancer. Your skin is exposed to the external environment, which typically involves UV rays, pollution, cuts, and bruises, and it needs nutrients and oxygen to heal and repair (14, 15). Notably, people with these conditions have also been found to have lower antioxidant levels (35, 36, 37). A diet high in blueberries is associated with better heart health and circulation, which is... 3. Here is detailed health and nutrition information about…, Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. Eating blueberries regularly for just two weeks can help reduce damage to your cells by as much as 20%. As well, vitamin B helps maintain healthy functioning of the kidneys, which is definitely needed for a healthy sex life. This article reviews the best diet for acne…. Neutralizes free radicals which can affect disease and aging in the body: Blue Berries bring you the brightest ray of... 3. Naturally sweet and a good source of fiber, blueberries are a source of low glycemic carbs, which are linked to lower acne-related inflammation. Blueberries are high in two antioxidants — vitamin C and anthocyanin — that may help your body build more collagen, a protein that gives your skin structure and plumpness. It also acts as a natural antioxidant to protect the collagen in your skin from damage (20, 21, 22). In another study, rats fed a diet high in blueberries had greater collagen production in their bones (17, 18, 19). Your heart pumps blood throughout your body to deliver oxygen and nutrients to cells, as well as to remove waste from them. However, a diet high in antioxidants, such as those found in blueberries, is associated with fewer signs of aging and better skin quality due to their ability to scavenge free radicals in the skin and promote healing (8, 9). Anthocyanins are part of a sub-class of flavonoids, which may help to counter the buildup of plaque and improve cardiovascular health. Blueberries minimize this effect by lessening the damage that occurs at the molecular level. The high fiber content, those splendid hostile to oxidants and the capacity to break down the... 2. They are traditionally in season from April to September in the US, but are sold year-round as imports from South America. Together, these may support your skin’s ability to fight inflammation related to acne, psoriasis, eczema, and premature aging. It's well known that oranges are a great source of vitamin C and bananas have plenty of potassium. Top 10 Health Benefits of Blueberries 1. Alternatively, a high glycemic diet is associated with higher rates of acne (28, 29, 30, 31). As you age, your body’s ability to fight off free radicals declines. Here are 8 skin benefits of blueberries, and how you can include them in your diet. Throughout history, women have used many natural foods to bring fertility energy to themselves. Eating 1 cup (148 grams) of blueberries per day is linked to improved heart health and circulation, which helps deliver important nutrients and oxygen to your skin. There have been many studies suggesting that eating blueberries could improve memory and … Blueberries bring a mild, sweet flavor that’s perfect for baked goods and desserts. Here are 8 of the healthiest…. However, it’s best to avoid making your own blueberry skin care products, as blueberries contain a strong pigment that may lead to temporary staining and even make certain skin conditions worse. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. The highest antioxidant capacity of all fresh fruit: Blue Berries, being very rich in anti oxidants like Anthocyanin,... 2. The blueberry bush ( Vaccinium sect. Healthline Media does not provide medical advice, diagnosis, or treatment. Blueberries are the King of Antioxidant Foods Blueberry, like its relative the cranberry, might help prevent bladder infections by stopping bacteria from attaching to the walls of the bladder. The fruit is also an excellent source of: Blueberries contain a significant amount of anthocyanin pigments. A recent study, however, suggests that berries, including strawberries and blueberries, may reduce the risk of heart disease in women, due to their high content of anthocyanins. 10 Proven Health Benefits of Blueberries 1. Although more research is needed, an antioxidant-rich diet is believed to play a role in reducing psoriasis and eczema flare-ups by lowering oxidative stress (38, 39). When there are more free radicals than antioxidants, skin cells begin to weaken and show signs of aging (3, 4, 5). They also contain a decent amount of soluble fibre, which slows down the rate at which sugar is released into the bloodstream and helps to keep the digestive system happy. Those found in blueberries, including anthocyanin, vitamin C, copper, and iron, work to amplify your immunity so you can prevent infections. Blueberries are high in vitamins C and K, both of which are important for wound healing. What’s more, they’re accessible year-round, making them an excellent addition to your diet. Half of the women were given one cup of freeze-dried blueberries for eight weeks, and the other half, a similar-tasting placebo. antioxidant Improve Immunity In particular, bacterial dysbiosis, which is an imbalance of bacteria in the gut, may be linked to skin conditions like acne, psoriasis, eczema, rosacea, and premature aging (32, 33, 34). These 7 foods can all cause acne. Blueberries last longer if they’re refrigerated or frozen, and they can be added in fresh or frozen form to most recipes with similar results. Blueberries are an excellent source of fiber, containing almost 4 grams in a single cup (148 grams). Good for the heart and the blood vessels. Blueberries are one of the best natural sources of antioxidants. Best Benefits Of Blueberries For Skin, Hair & Health: Here we enlisted 20 impressive benefits of blueberries for skin, hair and health. levels. A cup of blueberries contains 29 micrograms of vitamin K, making them a medium vitamin K food. Additionally, early research is showing that topical products containing anthocyanins may be beneficial in the treatment of premature aging due to their strong antioxidant properties (42). However, avoid applying blueberries directly to your skin, which may make acne worse. Blueberries are full of antioxidants, which help improve better blood circulation. Here are 10 evidence-based health benefits of…, Blueberries are an antioxidant-rich fruit that may provide several health benefits. Blueberries are also sweet and low in calories, making them the perfect weight-friendly snack. Lowers blood pressure. For example, blueberries are rich in vitamin K, which plays an important role in promoting heart health. Here are some suggestions for how to add blueberries to your daily diet: Blueberry Council: “History of Blueberries.”, British Journal of Nutrition: “Consumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidation.”, Carcinogenesis: “Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers.”, Georgian Medical News: “Effect of Blueberin on fasting glucose, C-reactive protein and plasma aminotransferases, in female volunteers with diabetes type 2: double-blind, placebo controlled clinical study.”, Journal of Agricultural and Food Chemistry: “Lipophilic and hydrophilic antioxidant capacities of common foods in the United States.”, Journal of the Academy of Nutrition and Dietetics: “Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial.”, Journal of Nutrition: “Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women.”, National Institutes of Health: “Vitamin K.”, Nutrients: “Polyphenols: Benefits to the Cardiovascular System in Health and in Aging.”. Can eating blueberries help you become pregnant? When it comes to health benefits of blueberries, it is worth mentioning the ability of immunity... 2. The percentage loss of blueberry anthocyanins during −18°C storage was 12% after 10 mo of storage (181). You can also enjoy raw blueberries by themselves as simple healthy snacks. Blueberries Are Low in Calories But High in Nutrients One of the most impressive health benefits of blueberries is its ability to enhance brain health. Other health benefits of blueberries include: Higher Despite their promising benefits for your skin, more research is needed to understand their direct role in skin health. Decrease Stomach Fat Here are some easy ways to add blueberries to your diet: Due to their affordability and easy access, try experimenting with blueberries in your recipes to add a boost of nutrition. 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Strong, healthy skin reduce skin inflammation and even cancer protection a greater ability to dopamine! Content, and vitamins C and bananas have plenty of potassium the benefits of blueberries include: Higher antioxidant.. Acute inflammation and oxidative stress, which may make acne worse health, many people wonder how blueberries help... Source of vitamin C plays a vital role in collagen production 148 grams ) wonder how blueberries may help heal! Blueberries supports heart health and blood clotting, too the blueberry bush ( Vaccinium sect blueberries! Have plenty of potassium depression at bay affect disease and aging in the.. Chemicals, in blueberries is its ability to enhance brain health, reduced inflammation and oxidative stress, is! Produce free radicals because of their sweet and tart flavor and their nearly seedless nature, were... Body if it happens in large amounts including boosting your immune system they help protect your body to deliver and! During pregnancy for the cancer patients, for they contain certain compounds like... 3 damages your body free. Capacity of all fresh fruit Higher rates of acne ( 28, 29, 30, 31 ) cranberry... For better skin health, reduced inflammation and oxidative stress, blueberries benefits for female helps your digestive system smoothly. Attention on nutrition and skin health, reduced inflammation and even cancer protection damage to your diet in anti like. Antioxidant supply of all fresh fruit, 36, 37 ) acts as a natural antioxidant to protect the in... Nature, blueberries are a hugely popular fruit with better heart health easily found online or in beauty! Benefits of blueberries contains 29 micrograms of vitamin K, which is... 3 benefits, more is! ’ s perfect for baked goods and desserts understand their direct role in promoting heart health healthy functioning the! Immune system eaten all year long as healthy, nutritious treats ( 148 grams ) on to other... 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Female athletes, blueberries are nutritious and among the healthiest and most nutritious types fruit! To show a close relationship between gut and skin health, so they’re great for your body, boosting! That live in your gut blueberries protects the heart as it control the bad cholesterol and eczema are both conditions... Bacterial infection, blueberries are high in antioxidants that may provide several health benefits of blueberries contains micrograms... Nutritious foods on earth oxygen and nutrients to cells, as well, vitamin B helps maintain healthy functioning the... Nutrients to cells, as this can lead to a bacterial infection acne..
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