Monday, October 2, 2023

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    6 Amazing Benefits Of Eating Blueberries For Us

    Blueberries are a rich source of flavonoids “anthocyanins” and phenolic compounds, such as quercetin, kaempferol, myricetin, and chlorogenic acid. They bestow health-benefiting abilities upon the berry. Therefore, the health benefits of eating blueberries are fantastic. But can it beat cancer and other life-threatening diseases and disorders? Can anthocyanins give a tough fight to all conditions? If yes, then how? 

    Though the blueberries try to keep their place of origin under their blue veil, many consider it native to Europe, North Africa, the Caucasus, North Asia, North America. Hammonton, a town in the Atlantic county of New Jersey, U.S.A, is entitled “The Blueberry Capital of the World,” harvesting 44 million pounds of blueberries in 2018. These beautiful and healthy foods help our bodies fight health ailments; to know how they do it, let’s read the benefits of eating blueberries.

    Benefits Of Eating Blueberries

    1. Blueberries And Cancer

    Blueberries And Cancer
    Source: Healthline

    According to a study on “Molecular Mechanism and Health role of Functional Ingredients in Blueberries for Chronic Human Diseases” by Luyao Ma et al., anthocyanins and phenolic acids showed a higher tumor stayer, as well as anti carcinogenesis properties by reducing the proliferation of cancer cells. 

    Cancer reduces cell deaths, i.e., cancer induces antiapoptotic mechanisms, so cancerous cells spread and don’t die. Anthocyanin and pyruvic acid in blueberries lowers this antiapoptotic mechanism and reduces the progression of cancer by inhibiting cancer cell proliferation.

    The study also averred that the lowbush blueberries have a component known as proanthocyanidins that enhanced the apoptosis in human colorectal cancer cells. Vitamin C in blueberries also has a potential role in reducing cancer. The study also presents an experiment showing that 400 mg of blueberries given to the rats significantly reduce tumor size! Voila, it’s a win-win for the berries!

    2. Blueberries And Obesity

    Blueberries And Obesity
    Source: MyFitnessPal Blog

    Obesity is associated with the increased spread of monocytes into the adipose tissues (storage site of fats), which cause inflammation leading to several metabolic abnormalities. According to Luyao Ma et al., anthocyanins from blueberry de alcohol fermented beverages increase the uptake of glucose in the liver tissues and reduce glycerol release into adipose cells. Blueberry polyphenols inhibit adipogenesis and cell proliferation.

    The blueberry leaf extract lowered the bodyweight of mice by 20% that were on a high-fat diet. According to Luyao Ma et al., the study showed reduced adipose tissue in the liver and abdomen upon increased consumption of wild blueberries. Undoubtedly, the blueberries do seem to have an upper-hand on obesity!

    3. Blueberries And Skin Damage

    Blueberries And Skin Damage
    Source: Unsplash

    In a medical newsletter, Megan Ware stated that collagen, the skin’s support system, depends on vitamin C, which protects the skin from getting damaged because of sun, smoke, and pollution. She also added that vitamin C improves collagen’s ability to smoothen wrinkles and enhance overall skin texture.

    A cup of blueberries provides 24 percent of vitamin C’s recommended dietary allowance, states Megan ware. Again a win-win for blueberries!

    4. Blueberries And Heart Ailments

    Blueberries And Heart Ailments
    Source: Medical News Today

    As the blueberries contain potassium, calcium, magnesium, it reduces high blood pressure states a medical newsletter penned by Megan Ware (RDN, L.D). Although, the newsletter also said further that there are many other contradictory findings.

    According to a Harvard School of Public Health and the University of Anglia, the U.K, regular consumption of anthocyanins can reduce the risk of heart attack by 32 percent in young and middle-aged women. The study concluded that women who consumed 2-3 servings of blueberries or strawberries per week showed better results.

    5. Blueberries And Mental Health

    Blueberries And Mental Health
    Source: Unsplash

    In the medical newsletter, Megan Ware revealed a population-based study that proved that blueberry consumption is associated with slower cognitive decline in older women. She further added that blueberry consumption also reduces cognitive damage and improves a person’s short-term memory and motor coordination.

    Luyao Ma et al., in their study “Molecular Mechanism and Health role of Functional Ingredients in Blueberries for Chronic Human Diseases,” stated that blueberries have neuroprotective effects against Alzheimer’s disease.

    Now that we have seen how blueberries have diverse ways of working for most of the organs, we will now see its effect on our bone health! Blueberries also keep liver healthy. Blueberries and it’s components having antioxidative properties fight and protect the liver against the surging reactive oxygen species due to hepatitis C or/and any other liver dysfunction. So blueberries do cover all the organs under its protective shield!

    6. Blueberries And Bone Health 

    Blueberries And Bone Health
    Source: Bluettes Saveur

    According to Megan Ware, blueberries are a good source of calcium, magnesium, phosphorous, iron, zinc, manganese, and vitamin K, which are required by the bones to build and maintain bone strength and structure.

    According to the Aggregate Nutrient Density Index, large bioactive compounds place the blueberries high on the index with a score of 132! Unlike their size, blueberries have an huge protective shield due to their small yet potential activities against damaging ailments.

    So come on then, let’s grab a handful of blueberries for snacks. What are we waiting for after reading these excellent benefits of eating blueberries?

    Read Also: 15 Amazing Health Benefits Of Strawberries

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