Blueberries are associated with numerous health benefits
blueberries are among the most popular berries in this country. The small fruits score not only with their excellent taste, but also with various health benefits. Among other things, you can positively affect the cholesterol levelsthe blood sugar and the blood pressure Act.
blueberries are among the healthiest fruits of all, says the nutritionist Julia Zumpano. In a current contribution of the renowned Cleveland Clinic (USA), the expert sums up the benefits of eating blueberries.
Low in calories
According to Zumpano, studies show that blueberries may help protect against aging, cancer, and DNA damage. A standard 100 gram (3/4 of a cup) serving provides 65 calories and 15 grams of carbohydrates. The nutritionist lists a few reasons why blueberries are such a healthy option.
Rich in antioxidants
Stress is not good for the body – especially oxidative stress. This type of stress is caused by the presence of molecules called free radicals. Free radicals are produced naturally by metabolism or from pollution, cigarette smoke and alcohol and damage cells.
Antioxidants are key to reducing the effects of oxidative stress. “Antioxidants create a barrier or shield around the cell to protect it from damage”explains Zumpano.
Blueberries are very rich in antioxidants – especially anthocyanins, which are also found in Aronia berries and elderberries are included.
Full of vitamins and minerals
Not only are blueberries low in calories, but they are also nutrient dense. They are good sources of vitamin C and vitamin K, as well as manganese. A cup of blueberries provides the following recommended daily allowance of vitamins and minerals:
- Vitamin C: 24 %
- Vitamin K: 36 %
- Mangan: 25 %
- Fiber: 14%
Vitamin C helps to strengthen the immune system and other bodily functions and vitamin K supports blood clotting. Manganese can also aid in blood clotting while promoting bone and muscle strength.
lower cholesterol levels
Blueberries are high in soluble fiber. “Soluble fiber binds to the bile in our gut and helps remove that bile”, explains Zumpano. Bile contains, among other things, cholesterol and certain fats (lecithin).
“When soluble fiber binds around the bile, it helps remove that bile, which is made up of cholesterol and body waste, which can lead to a reduction in cholesterol levels, which in turn helps reduce the risk of heart disease. “
Control blood sugar
Because blueberries are high in fiber and contain less sugar compared to other fruits, they do not cause a spike in blood sugar. It is thought that this beneficial effect could aid in blood sugar management in people with certain health conditions.
One in the trade magazine “Current Developments in NutritionA 2020 study published in men living with type 2 diabetes found that daily consumption of blueberries lowered certain cardiometabolic health parameters, such as triglycerides.
Lower blood pressure
One in the journal “American Journal of Clinical NutritionA 2019 study published in people with metabolic syndrome showed that daily consumption of blueberries had a positive impact.
“Eating blueberries helps lower blood pressure in people with metabolic syndrome by helping the body produce more nitric oxide, which relaxes blood vessels”explains Zumpano.
Enjoy fresh and raw
There’s no downside to eating blueberries every day because they’re so healthy. But according to Zumpano, you’ll benefit the most from fresh, uncooked, organic berries. While delicious, blueberry pancakes or muffins aren’t quite as healthy.
“Antioxidants can be damaged by heat”explains the nutritionist. “So raw, fresh, and organic blueberries is the best way to go.”
Additionally, if you’re buying non-organic blueberries, Zumpano recommends washing them before eating.
Blueberries can be used to refine mueslis, porridge, smoothies or salads, among other things. “Frozen organic berries can be a bit cheaper,” says Zumpano. “You can put them in a hot porridge and let them thaw so they can release their natural sweetness and flavor. Add them to a smoothie or just eat them frozen for a refreshing snack.” (ad)
Author and source information
This text corresponds to the specifications of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Cleveland Clinic: The Health Benefits of Blueberries, (Abruf: 28.05.2022), Cleveland Clinic
- Kim S Stote, Margaret M Wilson, Deborah Hallenbeck, Krista Thomas, Joanne M Rourke, Marva I Sweeney, Katherine T Gottschall-Pass, Aidar R Gosmanov: Effect of Blueberry Consumption on Cardiometabolic Health Parameters in Men with Type 2 Diabetes: An 8-Week, Double-Blind, Randomized, Placebo-Controlled Trial; in: Current Developments in Nutrition, (veröffentlicht: 09.03.2020), Current Developments in Nutrition
- Peter J Curtis, Vera van der Velpen, Lindsey Berends, Amy Jennings, Martin Feelisch, A Margot Umpleby, Mark Evans, Bernadette O Fernandez, Mia S Meiss, Magdalena Minnion, John Potter, Anne-Marie Minihane, Colin D Kay, Eric B Rimm, Aedín Cassidy: Blueberries improve biomarkers of cardiometabolic function in participants with metabolic syndrome-results from a 6-month, double-blind, randomized controlled trial; in: American Journal of Clinical Nutrition, (veröffentlicht: 01.06.2019), American Journal of Clinical Nutrition
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.