Blueberries 8 benefits for your health

Thinking of you, we created a new line of Agrofood products, integrated by fruits that are perfect to incorporate into your diet ready to be consumed, we assure you that they are free of added sugars and 100% natural. Among those selected are blueberries or blueberrys, today we want to highlight 8 benefits of blueberries in your diet.

The blueberry is a deciduous shrub, that is, it loses its leaves during part of the year. It is also known as blueberry, and is consumed as fresh fruit or as an input for a large number of products. Blueberries are used to make jams, purees, juices, bakery ingredients and cereals. They contain moderate doses of vitamins C and K, as well as some minerals.

The blueberry bush can grow up to sixty centimeters tall. It is cultivated for its fruit and its reddish foliage in autumn. It belongs to the botanical family of ericaceae. The fruit is a small blue grape, hence it is called "blueberry", which means blue berry. It is a very appreciated fruit in the countries of the northern hemisphere, mainly in the United States and some European countries, such as Germany, France, Italy and England, where it has been consumed for many years. In these places it is in great demand as a fresh fruit in the winter period, when there is no supply of other fruits.

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Blueberries, blueberries or bilberries are a fruit that provide various health benefits, as they help to take care of heart health, control diabetes and improve cognitive impairment and memory.

Blueberries are low in calories and rich in vitamins, minerals, fiber, antioxidants and water, so they can be included in weight loss diets. In addition to that, consuming cranberry juice before or after intense physical activity helps to reduce muscle fatigue and repair muscle faster.

Its scientific name is Vaccinium myrtillus and this fruit can be consumed in different ways, either natural, in juice, jam, with yogurt or can be used to prepare cakes and pancakes. Also this fruit can be found as a powdered supplement and can be purchased in health food stores, online or in some pharmacies.

Main benefits

The main health benefits of blueberry consumption are:

1. Lower cholesterol

Blueberries are rich in antioxidant compounds, such as polyphenols, and fiber, which help reduce levels of LDL cholesterol, called "bad" and triglycerides in the blood, reducing the risk of cardiovascular diseases such as atherosclerosis and myocardial infarction.

2. Regulating blood pressure

Blueberries contain large amounts of anthocyanins, phytochemicals with antioxidant and antihypertensive properties that act by improving the function of the endothelium, cells that line the inner surface of blood vessels, thus helping to regulate blood flow and control blood pressure, in addition to preventing the development of hypertension.

3. Prevent cancer

Blueberries contain large amounts of phenolic compounds, powerful antioxidants with anticarcinogenic properties that act by reducing oxidative stress in the body, preventing DNA damage and inhibiting the proliferation of cancer cells, helping to prevent the development of different types of cancer, such as colon, prostate, breast and cervical cancer.

4. Improve cognitive capacity

Blueberries provide anthocyanins, plant compounds with anti-inflammatory and antioxidant effects that have the ability to reduce oxidative stress and inflammation of brain cells, improving cognitive function, increasing memory capacity and delaying mental aging, as well as helping to prevent the development of neurodegenerative diseases such as senile dementia or Alzheimer's disease.

5. Control diabetes

Blueberries contain bioactive compounds with anti-diabetic properties that help lower glucose levels in the body and improve sensitivity to insulin, a hormone responsible for regulating blood sugar, being a highly recommended fruit to control and prevent type 2 diabetes.

6. Prevent urinary tract infections

Blueberries, like cranberries, have antibacterial properties that help prevent and treat urinary tract infections caused by Escherichia coli bacteria, as they contain compounds called proanthocyanidins that prevent bacteria from adhering to the walls of the urinary tract.

In addition to that, this fruit is rich in vitamin C which also helps inhibit bacterial growth in the urinary system.

7. Help reduce body weight

Blueberries are low in calories, rich in water and fiber, which act by increasing satiety between meals, decreasing calorie intake and cravings for sweet foods, helping to lose weight.

Besides that, blueberries contain antioxidant compounds that help increase insulin sensitivity, decreasing the accumulation of fat in the body, being a good fruit to incorporate in weight loss diets.

8. Benefit the intestinal microbiota

This fruit contains anthocyanins, and a part of them is not absorbed by the gastrointestinal tract, acting as a prebiotic food, stimulating the growth of intestinal bacteria beneficial to health, such as lactobacillus and bifidobacteria. These bacteria help improve the immune system and regulate intestinal function, being an excellent choice for people with constipation. Learn about the health benefits of prebiotics and probiotics.

How and in what quantity to consume

This fruit can be consumed whole, in juice, added to yogurt or used to prepare cakes and pancakes.

The consumption of fresh fruit is recommended between 60 to 120 grams in order to obtain its benefits, and should be consumed frequently or if possible daily. In the case of powdered blueberry extract, 5.5 to 11 grams per day is recommended.

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