The Benefits of Blueberries

Blueberries are high in antioxidants, fiber, and nutrients. Together, these may support your skin’s ability to fight inflammation related to acne, psoriasis, eczema, and premature aging. Find out some more of the benefits of blueberries.

Blueberries are among the most powerful fruits in the world, despite their little size. Each little berry is jam-packed with vitamins, minerals, and antioxidants that can help protect you from anything from high cholesterol and blood pressure to heart disease and cancer.

Blueberries, in fact, have one of the highest antioxidant contents of any fruit, according to research. Their benefits aren’t restricted to internal health.

They also have significant skin-boosting properties, making them a no-brainer for looking and feeling your best. Here’s why you should incorporate them into your everyday beauty routine for a healthy body and complexion.

Blueberries Benefits for Skin:

Antioxidants are one of blueberries’ most well-known health benefits. These natural substances protect your skin by stabilizing free radicals, which would otherwise cause oxidative stress and damage to your skin.

Anthocyanin, the pigment that gives blueberries their distinctive indigo tint, is the most significant antioxidant for skin health. Blueberries also include quercetin and myricetin, two more important antioxidants, as well as fiber, iron, zinc, and a variety of other skin-friendly vitamins and minerals.

Blueberries contain compounds called anthocyanins. These are what gives blueberries their dark blue color. A steady diet of fruits and veggies rich in these compounds have multiple benefits.

Finally, the antioxidants in blueberries aid in the prevention of aging. Your skin cells’ defenses against free radicals deteriorate as you age. The aging process is seen when free radicals exceed antioxidants. However, because of the antioxidant properties of blueberries, this process can be slowed.

Consider picking up a carton or two of blueberries the next time you’re out shopping for a healthy late-night snack. These small pleasures are not only delicious, but they’re also packed with nutrients that benefit your skin’s health.

Blueberries are truly the skincare superfood, and they are an essential part of any balanced diet!

Blueberries Nutrition

Vitamin A, C, E and K
The highest food source of antioxidants
Potassium
Magnesium
Fiber

One cup of fresh blueberries contains:

84 calories
0 g of cholesterol
1.1 g of protein
0.49 g of fat
21.45 g of carbohydrates
3.6 g of dietary fiber
14.74 g of total sugars

That same one-cup serving provides:

24 percent of daily vitamin C
5 percent of daily vitamin B6
36 percent of daily vitamin K

Blueberries also provide:

9 milligrams (mg) calcium
0.41 mg of iron
114 mg of potassium
9 mg of magnesium
18 mg of phosphorus
1 mg of sodium
0.24 mg of zinc
9 mg of folate

Copper, beta-carotene, folate, choline, vitamins A and E, and manganese are all found in blueberries.

Blueberries contain a variety of phenolic chemicals, including quercetin, kaempferol, myricetin, and chlorogenic acid, in addition to anthocyanins, vitamins, and minerals. Their antioxidant potential is enhanced by these substances.

Blueberries rank high on the Aggregate Nutrient Density Index due to their high concentration of bioactive chemicals (ANDI). Foods are ranked according to their vitamin and mineral content, phytochemical makeup, and antioxidant potential in this index.

The highest ranks go to foods with the greatest nutrients per calorie, and blueberries, with an ANDI score of 132, are among the top fruits and vegetables for nutritional density.

Although the ANDI is one of numerous food nutrition grading systems, further study is needed to identify the significance of individual foods in illness prevention.

Benefits for the skin:

Anthocyanins contain antioxidants that fight free radicals that damage your collagen. By protecting your collagen your skin will stay younger looking longer. Antioxidants also help protect against skin cancer.
They improve skin tone.
Blueberries are good for your circulatory system as they keep capillaries and blood vessels flexible and keep them from breaking. They also help keep spider veins and varicose veins from forming.
Acne prevention: blueberries balance hormones and neutralize oil production in your skin.
Blueberries are anti-inflammatory. Inflammation is one of the major causes of wrinkles.

Other health benefits:

Blueberries help reduce blood pressure.
They lower the risk of type II diabetes.
They improve memory and mood.

Consuming a wide array of fruits and vegetables has long been linked to a lower risk of a number of lifestyle-related illnesses.

Obesity, diabetes, heart disease, and general mortality have all been linked to increased intake of plant foods like blueberries, according to several research. Plant foods may also help with hair and skin health, vitality, and general weight loss.

Experts frequently emphasize the benefits of freezing blueberries. It is commonly believed that freezing reduces the strength of the blueberry’s health advantages.

According to one research, anthocyanin decreased by 59 percent after 6 months in storage.

However, this is unproven, and different sources disagree about whether freezing blueberries lessens their health risks. If you’re unsure, go for fresh, organic blueberries.

Blueberries are significantly connected to several aspects of healthy life, while further study is needed.

close up of blueberries and copper bowl of blueberries

Blood pressure reduction

Maintaining low salt levels is critical for maintaining a healthy blood pressure. Blueberries are sodium-free.

Potassium, calcium, and magnesium are all present. Diets lacking in these minerals have been linked to elevated blood pressure in certain studies. It’s claimed that getting enough of these minerals in your diet will help you lower your blood pressure.

Other research, however, has contradicted these findings. For example, a 2015 research of patients with metabolic syndrome revealed that eating blueberries every day for six weeks had no effect on blood pressure readings.

Persons with type 1 diabetes who eat high-fiber diets had lower blood glucose levels, and people with type 2 diabetes who eat the same diet may have better blood sugar, lipid, and insulin levels, according to studies. The fiber content of one cup of blueberries is 3.6 grams.

Managing diabetes

According to an article published in the BMJ, some fruits may lessen the incidence of type 2 diabetes in adults.

6.5 percent of the patients got diabetes throughout the course of the trial. Researchers discovered that eating three servings of blueberries, grapes, raisins, apples, or pears per week lowered the risk of type 2 diabetes by 7%.

Blueberries for acne: skin clearing super fruits

Blueberries can help clear acne by reducing inflammation. Chronic inflammation occurs when the immune system is chronically hyperactive and launches far too intense inflammatory assaults throughout the body.

It’s the second-most-common ailment after acne. Excessive inflammatory reactions to the p. acnes bacteria in your pores cause reddening and swelling of the surrounding tissues, resulting in acne.

Pro-inflammatory reactions and levels of inflammatory substances such as T helper type 1 cells were significantly reduced. “Bilberries inhibit the formation of systemic inflammation and prevent the advancement of chronic hypertension,” the researchers concluded.

Another research gave 25 well-trained athletes 250 grams of blueberries every day for six weeks, and 375 grams of blueberries one hour before a 2.5-hour run. The amounts of inflammatory cytokines were measured in blood, urine, and muscle samples.

The athletes who were fed blueberries had considerably greater amounts of the anti-inflammatory molecule interleukin-10 than the control group. Natural killer (NK) cells, despite their evil seeming name, actually lower inflammation in the body, were also shown to be greater in the blueberry group.

How to use blueberries?

Blueberries start appearing in stores and Farmer’s markets in the spring. Before buying, make sure they’re sweet, firm and loose in their containers. Give them a little shake, if they don’t move they may be starting to degrade.
Buy in bulk when they are in season and freeze for later use.
When you get them home, try soaking the berries in a 10% vinegar/water bath for a few seconds. It will prevent mold from forming and double the life of the berries without adding a vinegar taste.
If not in season I buy frozen- and I prefer the “wild” varieties. They tend to be smaller, slightly more acidic and sweeter than the conventional frozen blueberries. I’ve found wild frozen blueberries and Trader Joe’s, Whole Foods and Safeway.

Blueberries may be used to make a smoothie or as a topping for a variety of meals and snacks.

Fresh, frozen, freeze-dried blueberries, as well as jellies, syrups, and preserves, are all available. Make careful to read the labels on frozen and dried blueberries to see if there are any added sugars. Choose all-fruit spreads without additional sweeteners, juices, or fillers when buying jellies or jams.

Here are some easy ideas for incorporating blueberries into meals:

To add a burst of flavor and nutrients to your morning, use blueberries as a fresh topping over oatmeal, waffles, pancakes, yogurt, or cereal.
Frozen blueberries, non-dairy milk, and yogurt make a quick and easy smoothie.
Add fresh or dried blueberries to salads.
Blueberries may be included in muffins and sweet pastries.

Defend the skin against damage:

Blueberries are naturally high in anti-inflammatory qualities and anthocyanin, a kind of antioxidant that is particularly powerful.

They work together to boost new collagen creation and help prevent cell-damaging free radicals caused by sun exposure and pollution from creating wrinkles, skin aging, and overall hazy skin.

Firm and plump skin:

Blueberries have a good amount of vitamin A, which encourages the development of more collagen and elastin. What is the significance of this?

Because collagen and elastin are the building blocks of young skin, the more you have, the tighter and more supple your complexion will be.

References:

https://birdybotanicals.com/why-blueberries-are-so-darn-good-for-your-skin/

https://blog.glowrecipe.com/5-reasons-to-add-blueberries-to-your-skincare-routine/

https://www.medicalnewstoday.com/articles/287710#diet

https://www.benefitsofblueberry.com/blueberries-acne-skin/

The Benefits of Blueberries