HEALTH BENEFITS AND USES OF BLUEBERRY

What Are Blueberries?

Blueberries are tiny indigo-colored edible berries, which are sweet to taste. The blueberry plant is a perennial flowering shrub which grows in clusters, especially in North America. They are closely related to bilberries, cranberries, and grouseberries.

Types Of Blueberry

There are five major types of blueberry:
Lowbush
Northern Highbush
Southern Highbush
                                                              Rabbiteye
                                                              Half-high

Health Benefits Of Blueberries

Strengthen Bone
Blueberries are rich in calcium, iron, magnesium, phosphorous, manganese, zinc, and vitamin K, which help improve bone health. They also increase bone density and elasticity and contribute to maintaining the bone structure.

Skin Care
Anthocyanin in blueberries is responsible for preventing oxidative DNA damage, while the abundance of vitamin C is a big factor in building collagen. This is why blueberries prevent wrinkles, age spots, and acne. Additionally, they also prevent skin damage caused by dust, pollution, smoke, and UV rays.


Lower Bad Cholesterol
The high fiber content and abundant antioxidants in blueberries help dissolve the LDL (bad) cholesterol. This makes blueberries an ideal dietary supplement to cure many heart diseases, while also strengthening the cardiac muscles. They also contain potassium, calcium, and magnesium, which help in reducing blood pressure.

Treat Diabetes
Blueberries juice and extract improve insulin sensitivity. Blueberry is a high fiber food that is an essential part of the diabetic diet and helps lower the blood sugar levels.

Protect Heart Health
Blueberries help in preventing atherosclerosis, heart attacks, and strokes. This is due to the presence of fiber, anthocyanin, potassium, folate, vitamin B6, and vitamin C in them. Fiber and anthocyanin reduce cholesterol, improve blood fat, and prevent clogging of arteries. Vitamin B6 and folate prevent blood vessel damage by inhibiting homocysteine build up and potassium regulates working of heart muscles.

Prevent Cancer
Blueberries can prove to be extremely valuable for cancer patients, as they contain certain compounds like pterostilbene (an excellent remedy for colon and liver cancer) and ellagic acid. These two in harmony with anthocyanin and other antioxidants like vitamin C and copper can do miracles to both prevent and cure cancer.


Improve Brain Function
The vitamins, minerals, and phytonutrients in blueberries can heal nervous disorders by preventing the degeneration and death of neurons. These essential nutrients also protect brain cells and help restore the health of the central nervous system. The berries can also cure serious problems like Alzheimer’s disease to a great extent. They can even heal damaged brain cells and neuron tissues to keep your memory sharp.

Weight Loss
The high fiber content present in blueberries promotes digestion and weight loss. They also promote satiety, help you feel full, and reduce belly fat. One cup of blueberries contains only 15 g of carbohydrates and 84 calories. Thus, frozen or dried blueberries are great low-calorie snacks.

Rich in Antioxidants
The antioxidants along with other phytonutrients and flavonoids present in blueberries are responsible for the free radical scavenging activity in the body. The group of flavonoids, in particular, anthocyanin, prevents the body from all types of damage due to free radicals. This includes cellular structure damage, DNA damage, early aging, and various types of cancer.

Soothe Inflammation
The antioxidants in blueberries have anti-inflammatory properties. They reduce the activity of markers of inflammation. Thus, blueberries help prevent chronic inflammatory diseases including arthritis, atherosclerosis, Alzheimer’s, and even cancer.

Other Benefits

Antidepressant
Flavonoid-rich wild blueberries help enhance mood and act as an effective antidepressant.

Promote Digestion
The roughage (fiber) present in blueberries prevent constipation. Also, the vitamins, sodium, copper, fructose, and acids improve digestion by stimulating secretion of correct gastric and digestive juices. This helps the food move smoothly through the gastrointestinal system.

Treat Urinary Tract Infection
Blueberries can kill bacterial colonies like E. coli which are responsible for the urinary tract infection. They have a compound formed of large, polymer-like molecules, which inhibit the growth of such bacteria. They also have certain antibiotic properties which add to this effect. So far, this compound has only been found in cranberries and blueberries.

Eye Care
Blueberries can prevent or delay all age-related ocular problems due to their antioxidant properties. These include macular degeneration, cataracts, myopia and hypermetropia, dryness, as well as infections pertaining to the retina. Blueberries contain special antioxidants called carotenoids (lutein, zeaxanthin etc.), flavonoids (like rutin, resveratrol, quercetin etc.), and other antioxidant compounds, which are all very beneficial for ocular health.

Boost Immunity
Antioxidants in blueberries can boost your immune system and prevent infections. Once your immune system is strong, you won’t catch colds, fever, pox, and countless other communicable diseases spread by bacteria and viruses.

Reduce Muscle Damage
Blueberries help reduce the muscle soreness and fatigue that occurs after a strenuous exercise or activity. They also help in muscle regeneration.

Hair Care
Blueberries help promote hair growth. Mix blueberries and olive oil, apply the blend to hair and roots and rinse with warm water to enhance hair growth.

Alleviate IBS
Blueberry husks consumed along with probiotics show potent anti-inflammatory properties which can cure inflammatory bowel syndrome (IBS) and Crohn’s disease. They can alleviate symptoms such as bleeding and pain caused by ulcerative colitis.

Promote Detoxification
Anthocyanin in blueberries helps detoxify heavy metals from the body including lead, mercury, cadmium, and arsenic.

Increase Lifespan
Polyphenols and resveratrol found in blueberries help increase longevity and decrease the adverse effects linked with aging. They also activate the genes involved in anti-aging and decreasing brain function decline.

Uses Of Blueberries

Blueberries could practically be an addition to any food to impart a sweet-tart taste. They could be used as toppings or be added to various dishes like over baked foods, oatmeal, yogurts, pancakes, smoothies or salads.