The study found that women who consumed at least three servings of blueberries or strawberries per week showed the best results. They can also be purchased frozen. The…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Urinary tract infections (UTIs) are a common problem for women. Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk. 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. Blueberries are among the most nutrient-dense berries. The percentage of daily value that you get from them will not change. Here are 10 reasons why you should add blueberries to your everyday diet. Eating fruit can boost your health and help prevent disease. READ Top 10 Shingles natural treatments These little blue gems help keep your cholesterol low which, in turn, keeps your heart healthy. For example, a 2015 study of people with metabolic syndrome found that daily blueberry consumption for 6 weeks did not affect blood pressure levels. Population-based studies have shown that consumption of blueberries is connected to slower cognitive decline in older women. Freezing blueberries is often discussed by experts. Eating breakfast can be either good or bad, depending on what foods you eat. Blueberries are also low in calories -- fewer than 100 for a full cup. Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Healthy Vision. It is better to eat a varied diet as the key to healthful living, rather than to concentrate on individual foods. Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies. Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice (31). Blueberries are available fresh, frozen, freeze dried, and in jellies, syrups, and jams. Blueberries and blackberries contain potent antioxidants that are essential for proper health. As well as anthocyanins, vitamins, and minerals, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid. Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer (2, 3). These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder. This makes blueberries very good for your heart (15). A 1-cup (148-gram) serving of blueberries contains (1): They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates. It is said to occur tens of thousands of times per day in every cell in your body (10). Blueberries contain manganese, potassium, iron, magnesium, phosphorus, zinc and calcium. High fiber foods increase satiety, or the feeling of being full, and reduce appetite. Calorie for calorie, this makes them an excellent source of several important nutrients. Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems. Blueberries contain vitamins, minerals, and antioxidants that provide notable health benefits. Oxidative damage is not limited to your cells and DNA. Here are the 20 healthiest fruits on earth, backed by science. All rights reserved. Other studies have observed similar effects — especially for postmenopausal women (19, 20). Vitamin C is important for healing and immune function – and it plays an important role in making collagen for skin and bones. Blueberries can help heart health, bone strength, skin health, blood pressure, One cup of blueberries provides 24 percent of a person recommended daily allowance of. It would be much more informative to know whether blueberries help prevent hard endpoints like heart attacks, which are the world’s leading cause of death (21). When in doubt, buy fresh, organic blueberries. In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. Blueberries are incredibly healthy and nutritious. The absence of cholesterol from blueberries is also beneficial to the heart. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Vitamin C, vitamin A, and the various phytonutrients in blueberries function as powerful antioxidants that may help protect cells against damage from disease-linked free radicals. Here are some quick tips on including blueberries in meal options: You may want to try these healthful and simple recipes: People who are taking blood-thinners, such as warfarin, must not suddenly change their intake of blueberries or other sources of vitamin K. 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