Blueberry is an Antioxidant Superfood that is packed with antioxidants, these berries are also high in vitamin C and potassium, It is anti-inflammatory, lowers your risk of heart disease and cancer, so it highly recommended by doctors and nutritionists.
Key Nutrition Content of a 3.5-Ounce Serving Of Blackberries
Calories: 43
Vitamin C: 35% of the Reference Daily Intake
Manganese: 32% of the RDI
Vitamin K1: 25% of the RDI
Copper: 8% of the RDI
Folate: 6% of the RDI
Health Benefits Of Blueberries
Loaded With Antioxidants
Berries contain antioxidants, which help keep free radicals under control. Free radicals are unstable molecules that are
beneficial in small amounts but can damage your cells when their numbers get too high, causing oxidative stress. Berries
are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. In addition to protecting your cells,
these plant compounds may reduce disease risk.
One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly
consumed fruits, next to pomegranates. In fact, several studies have confirmed that the antioxidants in berries may help
reduce oxidative stress. One study in healthy men found that consuming a single, 10-ounce portion of blueberries helped
protect their DNA against free radical damage. In another study in healthy people, eating 17 ounces of strawberry pulp
every day for 30 days decreased a pro-oxidant marker by 38% .
- SUMMARY
Berries are high in antioxidants like anthocyanins, which may protect your cells from free radical damage.
Helps Improve Blood Sugar And Insulin Response
Berries may improve your blood sugar and insulin levels. Test-tube and human studies suggest that they may protect your
cells from high blood sugar levels, help increase insulin sensitivity and reduce blood sugar and insulin response to high
carb meals. Importantly, these effects appear to occur in both healthy people and those with insulin resistance. In one
study in healthy women, eating 5 ounces of puréed strawberries or mixed berries with bread led to a 24–26% reduction in
insulin levels, compared to consuming the bread alone.
Moreover, in a six-week study, obese people with insulin resistance who drank a blueberry smoothie twice per day
experienced greater improvements in insulin sensitivity than those who consumed berry-free smoothies.
- SUMMARY
Berries may improve blood sugar and insulin response when consumed with high-carb foods or included in smoothies.
High in Fiber
Berries are a good source of fiber, including soluble fiber. Studies show that consuming soluble fiber slows down the
movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness. This may
decrease your calorie intake and make weight management easier. What’s more, fiber helps reduce the number of calories
you absorb from mixed meals. One study found that doubling your fiber intake could make you absorb up to 130 fewer
calories per day. In addition, the high fiber content of berries means that they’re low in digestible or net carbs, which are
calculated by subtracting fiber from total carbs. Note that a typical serving size for berries is 1 cup, which converts to
about 4.4–5.3 ounces depending on the type. Because of their low net carb content, berries are a low-carb-friendly food.
- SUMMARY
Berries contain fiber, which may increase feelings of fullness, as well as reduce appetite and the number of calories your
body absorbs from mixed meals.
Provide Many Nutrients
Berries are low in calories and extremely nutritious. In addition to being high in antioxidants, they also contain several
vitamins and minerals. Berries, especially strawberries, are high in vitamin C. In fact, 1 cup of strawberries provides a
whopping 150% of the RDI for vitamin C. With the exception of vitamin C, all berries are fairly similar in terms of their
vitamin and mineral content. The calorie count for 3.5 ounces of berries ranges from 32 for strawberries to 57 for
blueberries, making berries some of the lowest-calorie fruits around.
- SUMMARY
Berries are low in calories yet rich in several vitamins and minerals, especially vitamin C and manganese.
Help to Fight From Inflammation
Berries have strong anti-inflammatory properties. Inflammation is your body’s defense against infection or injury.
However, modern lifestyles often lead to excessive, long-term inflammation due to increased stress, inadequate physical
activity, and unhealthy food choices. This type of chronic inflammation is believed to contribute to conditions like
diabetes, heart disease, and obesity. Studies suggest that the antioxidants in berries may help lower inflammatory
markers. In one study in overweight people, those drinking a strawberry beverage with a high-carb, high-fat meal noticed
a more significant decrease in certain inflammatory markers than the control group.
- SUMMARY
Berries may help reduce inflammation and decrease your risk of heart disease and other health problems.
Helps To Lower Cholesterol Levels
Berries are a heart-healthy food. Black raspberries and strawberries have been shown to help lower cholesterol in people
who are obese or have metabolic syndrome. In an 8-week study, adults with metabolic syndrome who consumed a
beverage made from freeze-dried strawberries daily experienced an 11% drop in LDL cholesterol. What’s more, berries
may help prevent LDL cholesterol from becoming oxidized or damaged, which is believed to be a major risk factor for
heart disease. In a controlled study in obese people, those eating 1.5 ounces of freeze-dried blueberries for weeks noticed
a 28% reduction in their oxidized LDL levels .
- SUMMARY
Berries have been shown to lower LDL cholesterol levels and help protect it from becoming oxidized, which may reduce
your risk of heart disease.
Good For Your Skin
Berries may help reduce skin wrinkling, as their antioxidants help control free radicals, one of the leading causes of skin
damage that contributes to aging . Though research is limited, ellagic acid appears responsible for some of the skin
related benefits of berries. Test-tube and animal studies suggest that this antioxidant may protect skin by blocking the
production of enzymes that break down collagen in sun-damaged skin. Collagen is a protein that is part of your skin’s
structure. It allows your skin to stretch and remain firm. When collagen is damaged, your skin may sag and develop
wrinkles. In one study, applying ellagic acid to the skin of hairless mice exposed to ultraviolet light for eight weeks
decreased inflammation and helped protect collagen from damage.
- SUMMARY
Berries contain the antioxidant ellagic acid, which may help decrease wrinkling and other signs of skin aging related to
sun exposure
Help To Protect Against Cancer
Several antioxidants in berries, including anthocyanins, ellagic acid, and resveratrol, may reduce cancer risk. Specifically,
animal and human studies suggest that berries may protect against cancer of the esophagus, mouth, breast, and colon.
In a study in 20 people with colon cancer, eating 2 ounces of freeze-dried raspberries for 1–9 weeks improved tumor
markers in some participants, though not all. Another test-tube study found that all types of strawberries had strong,
protective effects on liver cancer cells, regardless of whether they were high or low in antioxidants.
- SUMMARY
Berries have been shown to reduce markers associated with tumor growth in animals and people with several types of
cancer.
Helps To Keep Arteries Healthy
In addition to lowering cholesterol, berries provide other benefits for heart health, including improving the function of
your arteries. The cells that line your blood vessels are called endothelial cells. They help control blood pressure, keep
blood from clotting, and perform other important functions. Excessive inflammation can damage these cells, inhibiting
proper function. This is referred to as endothelial dysfunction, a major risk factor for heart disease. Berries have been
found to improve endothelial function in studies in healthy adults, individuals with metabolic syndrome, and people who
smoke.
In a controlled study in 44 people with metabolic syndrome, those consuming a daily blueberry smoothie showed
significant improvements in endothelial function, compared to the control group. Though fresh berries are considered
healthiest, berries in processed form may still provide some heart-healthy benefits. Baked berry products are considered
processed, whereas freeze-dried berries are not. One study found that although baking blueberries reduced their
anthocyanin content, total antioxidant concentrations remained the same. Arterial function improved similarly in people
who consumed baked or freeze-dried berries.
- SUMMARY
Berries have been found to improve arterial function in several studies in healthy people, those with metabolic syndrome,
and people who smoke.
Kalpesh Pathak
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