"5 Reasons to Eat Blueberries Daily: Benefits for Skin, Brain, and Heart Health"

2023-05-09 04:06:00

By Friederike Ostermeyer | May 9, 2023 6:06 am

Blueberries are one of the most celebrated fruits out there. Rightly so! FITBOOK presents 5 healthy reasons to eat blueberries, as the fruit is also called, every day.

Not only do blueberries look and taste delicious, blueberries are also incredibly healthy. Science has discovered some remarkable properties that are in the blue fruits. Important: Blueberries can be heavily contaminated with pesticides. As of this year, they are among the “Dirty Dozen‘, an official ranking of conventionally grown, non-organic produce with the most pesticide residues. So that the delicious berries can develop their full effect, it is important to always buy them in organic quality and as regionally and seasonally as possible. In winter, frozen goods are also fine, but it’s better to look out for organic ones here, too.

Blueberries are healthy because they…

… may protect against skin cancer

Fun fact: With the exception of vitamin B12, all the important vitamins and minerals are contained in the little power fruit. What is really remarkable, however, are completely different ingredients such as anthocyanins, flavonoids and other plant compounds, also known as polyphenols. These apparently have the ability to “repair” minor damage. Studies have shown that the polyphenol mixture contained in blueberries literally eats up human skin cancer cells – at least under laboratory conditions.¹ It was also no longer possible for any remaining cancer cells to grow. These also include cells of the so-called malignant melanoma – one of the most aggressive and life-threatening types of cancer. There is currently no effective therapy for the treatment of malignant melanoma. Even if research into vaccination provided the first promising results. Could blueberries also be a reason for hope? Future studies will show that.

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… slow down aging

DNA damage caused by oxidative stress is inevitable and part of life. They are one of the reasons we age. This becomes noticeable through external changes, such as the formation of wrinkles. But also because of how susceptible we are to diseases. How fast or how slowly these processes proceed says a lot about the so-called biological age. The said repair ability of the polyphenols can apparently slow down premature aging, say scientists. For example, a four-week blueberry juice regimen reduced DNA damage from free radicals by an incredible 20 percent in 168 volunteers.²

Also interesting: 5 foods that make us age faster

… reduce muscle damage after training

Strenuous training is not only extremely tiring, but can also lead to severe muscle soreness. In this case, small tears (microruptures) appear in the stressed muscle tissue. This can lead to local inflammation and thus to oxidative stress. Athletes who regularly include blueberries in their diet plan not only live healthier lives, but also apparently have less muscle pain. This was proven, among other things, by a small New Zealand study in which female athletes were regularly given a blueberry smoothie. It was found that the muscles of all test subjects regenerated more quickly, and strength and performance remained consistently high.³ Effects that can be decisive in some competitions.

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… that boost Hirnleistung

Packing a good amount of blueberries in your muesli in the morning is not only a healthy decision, but a smart one in the truest sense of the word. Because what the fruits can do for the brain is to delay the age-related decline in memory by an average of two and a half years. This was found in a remarkable long-term Harvard study (in collaboration with Brigham and Women’s Hospital) involving 121,700 people and lasting from 1976 to 2012, along with many other studies on blueberries and brain power. The result: If you treat yourself to one or two servings of blueberries every week, you will still enjoy above-average memory, good learning performance and mental strength well over 70. ⁴

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… are good for blood pressure

Blueberry love has a positive effect on blood pressure and therefore heart health. The reason: the healthy blueberry polyphenols protect the inside of the blood vessels, which ensures a healthy blood flow and thus stable vascular function. Numerous studies have already proven the effect. Including a study with overweight subjects. After eating blueberries every day for eight weeks, their high blood pressure was reduced by up to six percent.⁵ The cholesterol levels also improved by the way.

Experts recommend eating up to 200 grams a day. In the high season (June to September) a breeze. Tip: picking it yourself in plantations is cheaper and a nice pastime. You are also active, in the fresh air and meanwhile you can snack to your heart’s content.