Blueberries Health Benefits: Uses and Side Effects

Blueberries Health Benefits: Uses and Side Effects

In India, blueberries don’t attract the same attention as strawberries when it comes to toppings on ice creams, smoothies, etc. In ancient times, these berries were used to prepare stews, soups, and meats. Its tangy flavor blends well with several dishes. People in ancient times used to call them ‘ Star Berries’, and they were believed to be a gift from a great spirit. It was used for medical purposes as well, such as the leaves being made into tea, it was considered a blood purifier, and the juices of blueberries were used to treat colds and coughs.

Nowadays, Blueberries are a delicacy that is delicious, sweet, and wildly popular. They are called superfoods, as they are low in calories and high in fiber. They are so sweet and delicious that some people consider them their favorite fruit. There are many ways to have blueberries, adding them to frozen yogurt, making a fruit salad, making smoothies, etc. 

Blueberries are low in calories, high in nutrients, filled with antioxidant properties, can lower your blood pressure, can maintain brain function and improve your memory, and many more. Let's find out more about Blueberries' benefits in detail.

Below are 8 benefits of Blueberries

  1. Blueberries are low in calories, and high in nutrients - Blueberries are a very popular berry, which is low in calories and high in fibre, Vitamin K and Vitamin C. They are 85% water and have 84 calories in an entire cup.
  2. Improve memory - Blueberries help maintain memory and prevent memory loss. In a study done on young and old adults who consumed blueberries, it is shown an increase in blood flow to the key areas of the brain, improvement in memory, and attention to required tasks.
  3. Reduce heart attack risk - Blueberries are rich in heart-health-filling fiber. Fiber is an indigestible part of carbohydrates that regulates the bowels, helps pull cholesterol away from the heart, and helps stabilize blood sugar.
  4. Improve insulin sensitivity - Though blueberries do contain natural sugar, their anthocyanins appear to improve insulin sensitivity and help lower blood sugar levels. Blueberries can make the body more responsive to insulin, which helps people with diabetes.
  5. May reduce muscle damage after heavy exercise - Heavy exercising can lead to muscle soreness and damage. Blueberry can lessen the damage that occurs at a molecular level, minimizing soreness and reducing muscle damage.
  6. Fights inflammation - Blueberries are filled with Phyto (plant) components which include flavonoids, this is responsible for blueberries' antioxidants and anti-inflammatory activities, it has a lot of Vitamin C as well, which acts as an antioxidant, helps in wound healing, and supports the immune system.
  7. Helps reduce belly fat - Belly fat is a major problem nowadays. Most people suffer from obesity. Blueberries help to reduce the excess belly fat and cholesterol stored in our stomachs. Everyone who wants to lose weight should add this fruit to their diet. 
  8. Blueberries improve eyesight - Blueberries contain anthocyanins, which can activate the retinal function, and strengthen eyesight, preventing eye fatigue.

Health Benefits of Blueberries for Male 

Blueberries play a vital role in hair growth. As mentioned above, blueberries are packed with rich nutrients, like Vitamin C, Vitamin A, and Vitamin E, which are very important for hair growth. Nowadays many men have bald heads, this is because of hair loss or alopecia areata. Consuming blueberries daily can solve hair-related problems.

Health Benefits of Blueberries for Women 

Blueberries contain iron, phosphorus, calcium, zinc, Vitamin K, magnesium, and manganese. Each of these is important for bone health in women. Chances of osteoporosis and the risk of fractures are higher in women than in men. This is due to the differences in BMD, bone size, and bone strength. Low amounts of these minerals can lead to a higher risk of bone fracture, as they contribute to building and maintaining bone structure and strength.

Benefits of Blueberries for Skin

Collagen is the support system of the skin. It depends on Vitamin C as an essential nutrient, which works to prevent skin damage caused by the sun, pollution, and smoke. Vitamin C improves collagen's ability to smooth wrinkles and enhance overall skin.

Benefits of Blueberries on the Brain 

Blueberries have miraculous components in them that work towards improving memory, as well as slowing down the risk of cognitive diseases related to aging. Blueberries also help lower oxidative stress in our nerve cells, making them function smoothly.

Side Effects of Blueberries

Freeze-dried blueberries might cause : 

  • Constipation
  •  Diarrhea
  •  Nausea
  •  Vomiting


Do blueberries benefit bodybuilding?

Blueberries are a power-packed superfood that can be included in your muscle-building food. They contain a high number of antioxidants, which help in gaining muscle mass. Antioxidants protect against “free - radical” attacks. They also contain polyphenols, antioxidants known for their ability to protect your cells from getting damaged, and polyphenols help reduce muscle pain and inflammation.

Are there any benefits of eating blueberries at night?

Blueberries are rich in magnesium, a mineral that helps the body and brain relax and regulate melatonin. Blueberries are beneficial because they are loaded with antioxidants that protect us from stress, which is caused by sleep disorders and help support brain health and memory, so it is beneficial to eat blueberries at night.

Do blueberries benefit babies?

Blueberries are a natural source of carbs. They make an excellent choice for something sweet for babies without adding sugar to their diet.

Do blueberries benefit during pregnancy?

As mentioned above, blueberries are high in vitamin C, antioxidants, fiber, potassium, and folate. Vitamin C helps in strengthening immunity and therefore prevents infection in the mother during pregnancy. Grab a handful of blueberries as a snack, top off your oatmeal or granola, add to a salad or blend into a smoothie.

Do blueberries benefit my liver?

Blueberries are rich in anthocyanins, antioxidants that reduce inflammation and protect the liver from oxidative stress. Blueberries protect the liver from damage and reduce the risk of fibrosis.

Are there any side effects of blueberries?

Freeze-dried blueberries might cause constipation, diarrhea, nausea, or vomiting in some people.

Do blueberries benefit my eyes?

Eating blueberries regularly can improve vision and strengthen blood vessels. Blueberries contain anthocyanins, which help lower both high blood pressure and inflammation and also prevent blockages in the arteries that feed oxygen to the retina.

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