The 5 Most Impressive Health Benefits of Blueberries
Research shows that blueberries help prevent everything from cancer to heart disease, while extending your lifespan along the way.
Did you know blueberries can help guard you from cancer and cardiovascular diseases, while extending your lifespan in the process?
It sounds far-fetched, I know. But it's not hype or hyperbole. It's science!
5 Impressive Health Benefits of Blueberries
Blueberries are packed with antioxidants, particularly anthocyanins. These plant-based compounds give blueberries and other fruits their dark, rich color. They're also incredibly good for us.
An entire book could be written about the health benefits of blueberries. But we're going to keep it simple for now by focusing on five of those benefits.
1. They can prevent cardiovascular disease.
Cardiovascular disease results from damage to the heart and blood vessels. It's one of the leading causes of death worldwide.
Numerous studies have shown that blueberries can help protect us from cardiovascular diseases and all of the terrible symptoms they carry.
According to a report published in the journal Food and Function:
"Blueberries are a rich source of polyphenols, particularly anthocyanins. Epidemiological studies indicate that anthocyanin-rich foods including blueberries are associated with a reduction in the risk of cardiovascular disease. These observational findings are supported by a number of randomized-controlled trials showing improvements in biomarkers of cardiovascular disease risk."
2. They can improve your gut health.
Happy gut, happy life.
I learned that little mantra a long time ago, and I'm glad I did.
Poor gut health can create a whole host of problems, ranging from depression to eczema to vitamin deficiencies and more.
Blueberries to the rescue!
According to the journal Molecular Nutrition & Food Health:
"Sixteen studies included from four countries are reviewed and the results are synthesized narratively. This data analysis indicates that blueberry supplementation improves gut health by improving intestinal morphology, reducing gut permeability, suppressing oxidative stress, ameliorating gut inflammation, and modulating the composition and function of gut microbes."
3. Blueberries can help protect you from cancer.
If you're over forty, you probably know someone who has died from cancer. That's an unfortunate reality, and it's just plain awful.
Blueberries cannot cure cancer. But like other antioxidant-rich fruits, vegetables, herbs and spices, they can help prevent cancer from developing in the first place.
According to the journal Nutrients:
"These bioactive compounds have been associated with protective effects against chronic diseases, such as cardiovascular disease, cancer, Alzheimer's and other disorders."
The American Institute for Cancer Research states the following:
"Blueberries contain many phytochemicals and nutrients which show potential anti-cancer effects in laboratory studies. Several studies found that eating blueberries increases antioxidant activity in the blood as well as showing potential to prevent DNA damage."
4. Blueberries can slow the effects of aging.
"How do I live a longer, healthier life?"
It's a common question among health-conscious people over 40. And rightfully so. Who doesn't want to slow the effects of aging?
As it turns out, blueberries can help us here as well.
Blueberries are a rich source of resveratrol. And resveratrol has been shown to have potent anti-agingproperties (among other benefits).
According to the journal Oxidative Medicine and Cellular Longevity:
"Many studies reported that resveratrol possessed various bioactivities, such as antioxidant, anti-inflammatory, cardiovascular protection, anticancer, antidiabetes mellitus, antiobesity, neuroprotection, and antiaging effects."
5. They can help prevent cognitive decline.
Cognitive decline is a gradual decrease in a person's ability to think, remember, and make decisions. It's a natural part of aging. But for some people, it can be more severe or occur earlier in life.
Blueberries and other berries can help slow this process.
According to the journal Nutritional Neuroscience:
"Consumption of wild blueberries for six months improves cognitive aging sequelae by improving the speed of information processing in older adults."
Similarly, a 20-year Harvard study of women aged 70 or older found that eating blueberries at least once a week could delay cognitive aging by up to two-and-a-half years. If the subjects had eaten blueberries daily, they probably would have benefited even more.
Blueberry Superfood Smoothie
Ingredients:
1 cup frozen blueberries
1/2 banana
1/4 cup Greek yogurt
1/4 cup almond milk (or your preferred milk)
1 tablespoon chia seeds
1 tablespoon hemp seeds
1 teaspoon flaxseed meal
Pinch of cinnamon
Why these ingredients?
Blueberries: Packed with antioxidants and vitamins.
Banana: Adds potassium and natural sweetness.
Greek yogurt: Provides protein and probiotics.
Almond milk: A healthy alternative to dairy.
Chia, hemp, and flax seeds: Offer omega-3 fatty acids, fiber, and protein.
Cinnamon: Adds flavor and has potential health benefits.
This smoothie is a nutritious and delicious way to start your day. But there's always room for experimentation. So feel free to create your own blueberry masterpiece.
Pro tip: Try to include at least one leafy green. They're also packed with health benefits.