Benefits and What They’re Used For
The main health benefits of consuming blueberries are:
1.Prevent cancer
Blueberries contain large amounts of phenolic compounds, powerful antioxidants with anticancer properties that act by reducing oxidative stress in the body, preventing DNA damage, and inhibiting the proliferation of cancer cells, helping to prevent the development of various types of cancer, such as colon, prostate, breast, and cervical cancer.
2.Lowering Cholesterol
Blueberries are rich in antioxidant compounds, such as polyphenols, and fiber, which help reduce LDL cholesterol, the so-called «bad» cholesterol, and triglycerides in the blood, reducing the risk of cardiovascular diseases, such as atherosclerosis and myocardial infarction.
3.Regulating Blood Pressure
Blueberries contain large amounts of anthocyanins, phytochemicals with antioxidant and antihypertensive properties that act by improving the function of the endothelium, cells that line the inner surface of blood vessels, thus helping to regulate blood flow and control blood pressure, in addition to preventing the development of hypertension.
4.Improve cognitive ability
Blueberries provide anthocyanins, plant compounds with anti-inflammatory and antioxidant effects that reduce oxidative stress and inflammation in brain cells, improving cognitive function, increasing memory capacity, and delaying mental aging. They also help prevent the development of neurodegenerative diseases such as senile dementia or Alzheimer’s.
5.Control Diabetes
Blueberries contain bioactive compounds with antidiabetic properties that help lower glucose levels in the body and improve insulin sensitivity, the hormone responsible for regulating blood sugar. This fruit is highly recommended for controlling and preventing type 2 diabetes.
6.Prevent Urinary Tract Infections
Blueberries, like cranberries, have antibacterial properties that help prevent and treat urinary tract infections caused by the bacteria Escherichia coli. They contain compounds called proanthocyanidins, which prevent bacteria from adhering to the walls of the urinary tract.
In addition, this fruit is rich in vitamin C, which also helps inhibit bacterial growth in the urinary tract. Learn some home remedies to help treat urinary tract infections.
7.Help reduce body weight
Blueberries are low in calories, rich in water and fiber, which increase satiety between meals, reduce calorie intake, and reduce cravings for sweet foods, helping with weight loss.
In addition, blueberries contain antioxidant compounds that help increase insulin sensitivity, reducing fat storage in the body, making them a good fruit to incorporate into weight-loss diets.
8.Benefits the intestinal microbiota
This fruit contains anthocyanins, a portion of which is not absorbed by the gastrointestinal tract, acting as a prebiotic food, stimulating the growth of health-promoting intestinal bacteria, such as lactobacillus and bifidobacteria. These bacteria help improve the immune system and regulate intestinal function, making them an excellent option for people with constipation. Learn about the health benefits of prebiotics and probiotics.
9.Protects the liver
Blueberries contain antioxidant and anti-inflammatory compounds that help reduce fat accumulation in the liver and reduce the levels of inflammation in liver cells caused by acute liver damage, such as liver fibrosis, which can lead to more serious diseases such as cirrhosis or liver cancer.
10.Aids Muscle Recovery
According to a study, consuming concentrated cranberry juice before or after intense physical activity can help reduce muscle fatigue and repair muscle faster, due to its antioxidant and anti-inflammatory properties, which act by preventing oxidative damage to muscle tissue.