10 Medically Proven Health Benefits of Blueberries | All you need to know

Blueberries, a vibrant yet delicious fruit, belong to the Ericaceae, the health family. A lot of studies state that Blueberries benefits are countless. While being nutritious and sweet, they are perfect for health and low in calories. They’re so delicious and convenient, that’s the reason why people love eating blueberries. However, blueberries have adverse effects when consumed in excess. To learn about blueberries benefits and side effects, check the information below:-

Top 10 Blueberries benefits you’ll need to know

1. Positive effects on aging

This is one of the major benefits of blueberries for the skin. Anti-aging properties like anthocyanin and pterostilbene positively reduce the sign of pre-aging. Blueberries help maintain the elasticity and firmness of the skin while keeping the skin looking fresh and younger. This helps repair damaged cells even faster. One states that blueberries can differentially modulate signaling pathways in cell survival and inflammation.

2. Lowers the risk of heart disease

LDL cholesterol level, simple known as bad cholesterol, can be reduced by eating Blueberries. The availability of antioxidants in berries is majorly associated to eliminate LDL levels (Source). Additionally, it increases the even blood flow in the arteries. Anthocyanin available in blueberries helps in eliminating free radicals from the blood, thus helping in preparing the body to fight against various diseases.

3. Treats cancer

Blueberries benefits also include the treatment of cancer. The presence of phytochemicals and antioxidants in the blueberry help eliminate the free radicals, which are the major cause of damage to DNA profile. Due to this, it may lead to cancerous conditions. One study state that blueberries comprise anti-cancer components (Source). Hence, regular consumption of berries will prepare the body to beat cancerous cells.

4. Supports strong metabolism

This is one of the major blueberries benefits for stomach. To keep metabolism strong, nutrition is must-have. Undoubtedly, blueberries are rich in nutrition. Potassium and Manganese in the fruit strengthen the body’s various metabolisms. 

On top of that, blueberries can help prevent diabetes due to the availability of nutrients and potassium. In contrast, Manganese helps uses multiple other nutrients like Thiamine, as well as helps improve liver functions.

5. Helps drive the sex drive

Blueberries benefits sexually as well. The two important parts of sex include blood flow and dopamine. And blueberries increase both after ingesting it. Research said that blueberries support dopamine release and improve blood circulation within the brain, forming a healthy and happy libido (Source).

6. Strengthen muscles and boost immunity

Since, at the beginning of article, we said blueberries benefits are limitless, strengthening muscles and boosting immunity is one of them. For stronger muscle fibers, you should wait a while to allow them to recover and provide them with as much nutrition as possible. Eating blueberries helps to repair muscle tissue even faster. 

The presence of minerals and vitamins in this fruit promotes nutrition in the body and prepares the body to fight against many diseases. Blueberries also contain flavonoids that help strengthen the body’s immune response while repairing cell damage.

7. Helps strengthen bones

Next, blueberries benefits include making the bone stronger. The reason is the availability of multiple nutrients like calcium, iron, zinc, and phosphorus. Among all, zinc and iron play a crucial role in maintaining the elasticity and strength of joints and bones. While calcium helps in increasing bone density, hence removing the risk of osteoporosis in women after the age of 40 years.

8. Promotes restful sleep

Eating blueberries at night is really very beneficial. The availability of certain antioxidants in blueberry can protect one from sleep disorders and stress, which can lead to oxidation in the human body (Source). Ingesting Rich berries loaded with antioxidants before going to sleep help eliminate overall mental and physical stress, thus enabling you to have a more restful sleep. Magnesium in blueberries regulates melatonin and helps the brain and body relax.

9. Improves insulin sensitivity

A group of natural components called flavonoids can help treat one with diabetes. This component also improves insulin sensitivity in patients who have insulin resistance and who are obese. That being said, blueberries help lower the risk of forming type 2 diabetes. On top of that, it is also effective in treating high-fat diet-induced obesity. One research states that blueberries contain PPE, which helps in managing body weight and normalizes lipid metabolism (Source).

10. Improves brain function and memory

This is one of the most notable blueberries benefits. Flavonoids available in blueberries are potent antioxidants. This rich food reduces the risk of cognitive issues gradually. Anthocyanins and flavones in blueberry fruits are the most powerful antioxidants that help strengthen and protect connections between neurons, thereby improving memory and brain function.

Side effects of Blueberries

There are various Blueberries benefits and side effects. One who can’t tolerate salicylates might adversely affect by eating blueberries. This may cause headaches, rashes, or a host of gastrointestinal signs, such as vomiting, nausea, gas, diarrhea, and constipation.

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