Blueberries are one of the most nutritious types of fruit in the world. They are loaded with antioxidants that work to keep the body healthy and strong. Blueberries are also sweet and low in calories, making them the perfect weight-friendly snack. Blueberry health benefits include improved brain health, reduced inflammation and even cancer protection.
Blueberry Health Benefits
1. Provide the Body with Antioxidants
Blueberries are packed with antioxidants, including phenols, flavonoids and anthocyanins. They work to protect the body against chronic disease, including heart disease, diabetes and cancer. Blueberries also work to help prevent cell damage. (1)
2. Help Fight Cancer
Blueberry health benefits include cancer protection. Research has shown that blueberry extract has the ability to inhibit breast cancer cells from growing and spreading. A 2007 study found that blueberry juice was able to reduce the growth of several types of cancer, including stomach, prostate, intestine and breast cancer cells. (2)
3. Aid in Weight Loss
Blueberries are a healthy, low-calorie snack that provide the body with plenty of nutrients. Blueberry health benefits include the ability to aid in weight loss. It provides the body with fiber to keep you feeling full longer while promoting a healthy digestive system.
4. Boost Brain Health
Blueberry health benefits include improved brain health. The many antioxidants in blueberries work to protect the brain from free radical damage. A 2016 study published in the European Journal of Nutrition found that blueberry health benefits include the ability to help improve cognitive performance in children. Blueberry was also found to help improve memory in older adults. (3)
5. Alleviate Inflammation
Blueberry health benefits include reduced inflammation levels. The antioxidants in blueberries work to reduce the activity of inflammation markers to reduce swelling. Blueberry health benefits also include a reduced risk of inflammatory conditions, such as heart disease, autoimmune disease, cancer and depression.
6. Support Digestion
Blueberry health benefits include a healthy digestive system. One cup of blueberries contains 3.6 grams of fiber, which helps promote normal and regular digestion. Fiber travels through the body to help reduce constipation and other digestive issues. Eating blueberries and other high-fiber foods on a regular basis can help keep the digestive system healthy and regular, to prevent constipation and other problems.
7. Promote Heart Health
Thanks to the antioxidants they contain, blueberry health benefits include improved heart health. Research has shown that eating blueberries on a regular basis can help reduce some of the risk factors for heart disease. A 2015 study found that eating blueberries each day for eight weeks led to lower blood pressure and reduced arterial stiffness in women. Another study, published in the Journal of Nutrition, found that blueberries have the ability to help decrease blood pressure and oxidized LDL cholesterol levels, which are two risk factors for heart disease. (4)