Home » Nutrition and diet » Benefits of Blueberries: berries, great in all respects

Benefits of Blueberries: berries, great in all respects

Healthy properties of Blueberries

Blueberries – is one of the most delicious berries, you can make a lot of dishes from it, however, it is worth noting that its fruits are also among the most useful ones. Therefore, blueberries – is not only a tasty treat, but also a real medicinal product. The plant consists of an abundance of nutritional and beneficial components that positively affect the human body.

Due to the content of tannins in the berries, blueberries are a very effective and useful natural remedy for diarrhea and any problems with the gastrointestinal tract. In a short time, blueberries normalize metabolism, streamline the work of the intestines, restore normal stool, relieve pain symptoms in the abdomen and a feeling of heaviness. It is enough to eat just a handful of berries so that the intestinal “revolution” immediately stops.

In addition, blueberries are rich in natural iron, the use of which is that it is much better absorbed by our body than the iron from the pharmacy. In this sense, the berry is extremely useful for people with a predisposition to anemia. Its juice is often drunk as a diuretic, as well as for the prevention of the formation of stones in the kidneys and bladder.

In addition, the useful blueberry juice is used for inflammation – for example, for sore throat, stomatitis, as well as with a stuffy nose or throat. Infusion of blueberries rinsed mouth and throat, and drink juice throughout the day for half a glass.

The negative effect blueberries can have on cancer cells is another area that makes blueberries one of the world’s best foods, particularly in the fight against breast cancer, colon cancer, esophageal cancer, and cancers of the small intestine. Other health benefits of blueberries include cardio support, raising HDL (“good”) cholesterol and lowering LDL. Blueberries are also related to lower blood pressure and blood sugar levels, as well assisting in the prevention of macular degeneration and urinary tract infections.

Surprising Health Benefits of Blueberries

Let’s take a look at the powerful health benefits of blueberries.

Strengthen Bones

Blueberries are rich in calcium, iron, magnesium, phosphorous, manganese, zinc, and vitamin K, which help improve bone health. They also increase bone density and elasticity and contribute to maintaining the bone structure.

Skin Care

Anthocyanin in blueberries is responsible for preventing oxidative DNA damage, while the abundance of vitamin C is a big factor in building collagen. This is why they prevent wrinkles, age spots, and acne. Additionally, they also prevent skin damage caused by dust, pollution, smoke, and UV rays.

Lower Bad Cholesterol

Research suggests that the high fiber content and abundant antioxidants in blueberries help dissolve the LDL (bad) cholesterol. This makes them an ideal dietary supplement to cure many heart diseases, while also strengthening the cardiac muscles. They also contain potassium, calcium, and magnesium, which help in reducing blood pressure.
A study conducted by Dr. Arturo Figueroa, Kinesiology and Sports Management, Texas Tech University, US, shows that daily consumption of blueberries helps improve blood pressure and arterial stiffness in postmenopausal women.

Treat Diabetes

Blueberry juice and extract improve insulin sensitivity. Blueberry is a high fiber food that is an essential part of the diabetic diet and helps lower the blood sugar levels. A research by Dr. JoAnn Manson, a professor of Medicine, Harvard Medical School, proves that consumption of berries is associated with lower risk of type 2 diabetes.

Protect Heart Health

Blueberries help in preventing atherosclerosis, heart attacks, and strokes. This is due to the presence of fiber, anthocyanin, potassium, folate, vitamin B6, and vitamin C in them. [5] Fiber and anthocyanin reduce cholesterol, improve blood fat, and prevent clogging of arteries. Vitamin B6 and folate prevent blood vessel damage by inhibiting homocysteine build up and potassium regulates the working of heart muscles.

Prevent Cancer

According to a report published by, Dr. Lynn S Adams, Sheryl Phung et al., of Division of Tumor Cell Biology, Beckman Research Institute of the City of Hope, CA, in the Cancer Research Journal, blueberries have anti-cancer properties. The results of their studies suggest that the oral intake of blueberries could be a key component of long-term cancer prevention strategies. A team of American researchers published a report in the Nutrition and Cancer Journal stating that it contains certain compounds like pterostilbene (an excellent remedy for colon and liver cancer) and ellagic acid. These two in harmony with anthocyanin and other antioxidants like vitamin C and copper have the potential to prevent cancer.

Improve Brain Function

The vitamins, minerals, and phytonutrients in blueberries help heal nervous disorders amongst children in the age group of 7-10 years by preventing the degeneration and death of neurons, suggests a study published in European Journal of Nutrition by Whyte AR, et. al. These essential nutrients also protect brain cells and help restore the health of the central nervous system. The berries can lower your risk of suffering from disorders like Alzheimer’s disease to a great extent, according to a study published in the Journal of Agricultural and Food Chemistry. They can even heal damaged brain cells and neuron tissues to keep your memory sharp.

Weight Loss

The high fiber content present in them promotes digestion and weight loss. They also promote satiety, help you feel full, and reduce belly fat. One cup of blueberries contains only 15 g of carbohydrates and 84 calories. Thus, frozen or dried blueberries are great low-calorie snacks.

Rich in Antioxidants

The antioxidants along with other phytonutrients and flavonoids present in blueberries are responsible for the free radical scavenging activity in the body. The group of flavonoids, in particular, anthocyanin, prevents the body from all types of damage due to free radicals.

A number of studies published in the Journal of Agricultural and Food Chemistry establish that high amounts of antioxidants are beneficial to the body in a number of ways. This includes cellular structure damage, DNA damage, and early aging.

Soothe Inflammation

The antioxidants in blueberries have anti-inflammatory properties. [16] They reduce the activity of markers of inflammation. These antioxidants may help in preventing chronic inflammatory diseases.


Flavonoid-rich wild blueberries help enhance mood and act as an effective antidepressant.

Promote Digestion

The roughage (fiber) present in blueberries prevent constipation. [19] Also, the vitamins, sodium, copper, fructose, and acids improve digestion by stimulating secretion of correct gastric and digestive juices. This helps the food move smoothly through the gastrointestinal system.

Treat Urinary Tract Infection

Blueberries can kill bacterial colonies like E. coli which are responsible for the urinary tract infection. They have a compound formed of large, polymer-like molecules, which inhibit the growth of such bacteria. They also have certain antibiotic properties which add to this effect. So far, this compound has only been found in cranberries and blueberries.

Eye Care

Blueberries can prevent or delay all age-related ocular problems due to their antioxidant properties. These include macular degeneration, cataracts, myopia and hypermetropia, dryness, as well as infections pertaining the retina. They contain special antioxidants called carotenoids (lutein, zeaxanthin etc.), flavonoids (like rutin, resveratrol, quercetin etc.), and other antioxidant compounds, which are all very beneficial for ocular health.

Boost Immunity

Antioxidants in blueberries can boost your immune system and prevent infections. Once your immune system is strong, you won’t catch colds, fever, pox, and countless other communicable diseases spread by bacteria and viruses.

Reduce Muscle Damage

Blueberries help reduce the muscle soreness and fatigue that occurs after a strenuous exercise or activity. They also help in muscle regeneration. This is confirmed by a study published in the Journal of the International Society of Sports Nutrition.

Hair Care

They help promote hair growth. Mix blueberries and olive oil, apply the blend to hair and roots and rinse with warm water to enhance hair growth.

Alleviate IBS

Blueberry husks consumed along with probiotics show potent anti-inflammatory properties which can treat inflammatory bowel syndrome (IBS) and Crohn’s disease. They can alleviate symptoms such as bleeding and pain caused by ulcerative colitis.

Promote Detoxification

Anthocyanin in blueberries helps detoxify heavy metals from the body including lead, mercury, cadmium, and arsenic.

Increase Lifespan

Polyphenols and resveratrol found in blueberries help increase longevity and decrease the adverse effects linked with aging. They also activate the genes involved in anti-aging and decreasing brain function decline.