What Health Benefits Do Blueberries Have?

• Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits.
• Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health.
• One cup of blueberries provides 24 percent of a person recommended daily allowance of vitamin C.
• Use blueberries to top waffles, pancakes, yogurt, oatmeal, or cereal, blend them in a smoothie or syrup, or fold them into muffins and sweet breads.
• People who use blood-thinners, such as warfarin, should speak to their doctor before increasing their intake of blueberries, as the high vitamin K content can affect blood clotting.

A type of flavonoid called anthocyanin gives blueberries many of their health benefits. Flavonoids are plant compounds that often have a powerful antioxidant effect.  Anthocyanin is responsible for the blueberry’s characteristic blue color. It also contributes to the numerous advantages of blueberries.

What are the benefits of FRESH Blueberries

it’s Oregon, come on people, fresh is always better then frozen!  Fresh Blueberries simply taste better and are good your your body and soul  The blueberry is a flowering shrub that produces berries that are colored blue to purple, also known as blueberries.  It is strongly related to similar shrubs, such as those that produce cranberries and huckleberries.  Blueberries are small, around 5-16 millimeters (0.2-0.6 inches) in diameter, and have a flared crown at the end.  They are green in color at first, then change to blue-purple as they ripen.

Two Most Common Types of Blueberries 

1. Highbush blueberries are the most commonly grown species in the US.
2. Lowbush blueberries are often referred to as “wild” blueberries. They are typically smaller and richer in some antioxidants.

Blueberries are among the most nutrient dense berries. A 1 cup serving (148 grams) of blueberries contains (1):

• Fiber: 4 grams.
• Vitamin C: 24% of the RDA.
• Vitamin K: 36% of the RDA.
• Manganese: 25% of the RDA.
• Then it contains small amounts of various other nutrients.

They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.  Calorie for calorie, this makes them an excellent source of several important nutrients.

Are Blueberries a Superfood?

A study in 2012 of 93,000 women found that participants who ate three or more portions of blueberries and strawberries a week had a 32% lower risk of a heart attack compared with those who ate berries once a month or less. However, the study could not prove that these fruits definitely caused the lower risk.

Can blueberries combat high blood pressure and atherosclerosis?

While the evidence is inconclusive, it is thought that blueberries may relax the walls of the blood vessels, which may help reduce this risk of atherosclerosis – hardening of the arteries. Atherosclerosis can increase the risk of a heart attack and stroke.

A small study in 2015 involving 48 post-menopausal women, found that women who were given blueberry powder supplements over the course of eight weeks experienced a small, but clinically significant, drop in blood pressure.

A study from the same year involving 44 adults with metabolic syndrome (a combination of diabetes, high blood pressure and obesity), who were given blueberry smoothies, had less promising results as there was no effect on blood pressure.

A similar finding was presented in a 2013 study involving 21 men. Though these men were described as healthy so the results may not be applicable for people with underlying chronic diseases.

Though it is important to note that all of these studies were relatively small which gives less “weight” to their results. They also involved different populations so the results may not be applicable to the general population.

Can blueberries prevent cancer?

There is so far very little evidence that blueberries can help protect against cancer. In laboratory studies on cells and animals, blueberry extracts (such as anthocyanins) have been shown to decrease free radical damage that can cause cancer. However, it is not clear how well humans absorb these compounds from eating blueberries and whether or not they have a protective effect.

Does eating blueberries lead to a better memory?

A number of small studies have found a link between blueberry consumption and improved spatial learning and memory. However, most of these studies relied on small sample groups or animals. There is currently no evidence of a link between eating blueberries and improved memory.