We’ve all heard blueberries are good for us, but are they really? And if so, why? Here’s the skinny on one of Boulder’s favorite berries.
Blueberry’s Health Benefits
- Heart Health: Blueberries’ antioxidants may reduce the risk of heart disease by improving cholesterol levels and blood pressure.
- Brain Boost: Regular consumption has been linked to improved cognitive function and memory.
- Blood Sugar Regulation: The low GI and fiber content help stabilize blood sugar levels and manage diabetes.
- Metabolism & Bone Health: The manganese and Vitamin K1 in blueberries are essential for metabolism and bone health.
- Antioxidant Power: Blueberries combat oxidative stress, which links blueberries to numerous health benefits, including:
- Anti-Aging.
- Anti-Cancer.
- Anti-Inflammatory.
- Anti-Obesity.
- Anti-Weight Gain.
- Brain-Boosting (see above).
- Heart Healthy (see above).
- Immune Strengthening.
- Improving Liver, Lungs, and Vision.
- Reducing Atherosclerosis (clogged arteries).
- Preventing and Delaying Degenerative Diseases.
Vitamins, Minerals, & Nutrients
Blueberries pack a punch when it comes to essential vitamins, minerals, and nutrients:
- Antioxidants: Antioxidants are like the superheroes of your body, neutralizing the damage that pollutants, stress, and even intense exercise can do to your cells, DNA, and other important biological processes.
- Vitamin K1: Known for blood clotting, it may also benefit bone health.
- Vitamin C: An antioxidant that supports the immune system.
- Manganese: Essential for metabolism and bone health.
How to Enjoy Blueberries
- Fresh: Snack on them as is or toss them into salads and yogurt.
- Frozen: Perfect for smoothies or baking.
- Wild: Wild blueberries, also known as lowbush blueberries, are smaller, more intense in flavor, and pack higher levels of antioxidant-rich polyphenols compared to their cultivated counterparts. Also, because they grow in the wild, they are – by nature – organic. 🙂
- Check out Dr. Bray’s Blog for more recipes: https://www.brennabray.com/blog/.
In summary, blueberries are more than just a tasty fruit; they’re a nutritional powerhouse. So, whether you’re adding them to your morning oatmeal or savoring them in a pie, remember that these little gems are doing wonders for your health. 🍇🌟
Nutrition Facts
- Calories: A 3.5-ounce (100-gram) serving of raw blueberries contains just 57 calories.
- Carbs: Blueberries are primarily composed of 14% carbs, 84% water, and small amounts of protein and fat. Their carbs come from simple sugars like glucose and fructose, with a glycemic index (GI) score of 53 (considered safe for people with diabetes).
- Fiber: One cup (148 grams) provides 3.6 grams of fiber, contributing to overall health1.
Want to Learn More? References:
- Ma L, Sun Z, Zeng Y, Luo M, Yang J. Molecular Mechanism and Health Role of Functional Ingredients in Blueberry for Chronic Disease in Human Beings. Int J Mol Sci. 2018 Sep 16;19(9):2785. doi: 10.3390/ijms19092785. PMID: 30223619; PMCID: PMC6164568.
- Bouyahya A, Omari NE, El Hachlafi N, Jemly ME, Hakkour M, Balahbib A, El Menyiy N, Bakrim S, Naceiri Mrabti H, Khouchlaa A, Mahomoodally MF, Catauro M, Montesano D, Zengin G. Chemical Compounds of Berry-Derived Polyphenols and Their Effects on Gut Microbiota, Inflammation, and Cancer. Molecules. 2022 May 20;27(10):3286. doi: 10.3390/molecules27103286. PMID: 35630763; PMCID: PMC9146061.
- Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.
- Land Lail H, Feresin RG, Hicks D, Stone B, Price E, Wanders D. Berries as a Treatment for Obesity-Induced Inflammation: Evidence from Preclinical Models. Nutrients. 2021 Jan 23;13(2):334. doi: 10.3390/nu13020334. PMID: 33498671; PMCID: PMC7912458.
- Palma X, Thomas-Valdés S, Cruz G. Acute Consumption of Blueberries and Short-Term Blueberry Supplementation Improve Glucose Management and Insulin Levels in Sedentary Subjects. Nutrients. 2021 Apr 25;13(5):1458. doi: 10.3390/nu13051458. PMID: 33922965; PMCID: PMC8147004.
