Blueberries are one of the Nordic region's most beloved superfoods. They have been used as far back in time as we know, both for their delicious taste and rich nutritional content. But also for their strong color, for example, in clothing.
Did you know that about 250,000 tons of wild blueberries grow in Sweden alone every year, and that blueberry bushes cover almost 17% of the country's land area?
Blueberries are also among the most resilient and oldest plants in our forests. After a forest fire, blueberries (and lingonberries) are always among the first plants to start the regrowth of life in the forest.
The health benefits that blueberries can provide are many and varied. The fact that they also taste good, are easy to find, and have a low calorie content only makes it better.
At Glimja, we like to use them in smoothies, chia porridge, desserts, baked goods & breakfast cereals; or why not a creative salad dressing.
Research suggests that just half a deciliter of blueberries per day can help reduce disease risks.
6 scientific reasons why eating blueberries daily is good for you
1. Antioxidants for your cells
Blueberries have an impressive nutritional profile and have one of the highest antioxidant levels of all fruits and vegetables.
A serving of 150g contains about a quarter of your daily vitamin C and manganese needs, and more than a third of your vitamin K1 needs. Blueberries also contain small amounts of vitamin E, vitamin B6, and copper.
Antioxidants protect your body from free radicals and counteract oxidative stress. The oxidative stress caused by free radicals also damages our DNA, contributing to the aging process and playing a role in the development of certain diseases.
Because blueberries contain many antioxidants, they can help minimize these processes.
2. Fiber for gut bacteria
Blueberries are a good source of soluble fiber that helps support a healthy gut flora.
They can relieve and protect against intestinal inflammation, according to research from Lund University Faculty of Engineering, which found that the protective effect is even better if blueberries are eaten together with friendly gut bacteria.
3. Reduces the risk of cardiovascular diseases
Eating 150 g of blueberries every day reduces the risk of cardiovascular diseases by up to 15 percent, according to a six-month study led by the University of East Anglia.
This may be because blueberries contain many naturally occurring compounds called anthocyanins – the flavonoids responsible for the red and blue color in fruits.
Just as the antioxidants in blueberries protect your cells and DNA, they also help prevent LDL (bad) cholesterol in the body from oxidizing. This is important because oxidized LDL cholesterol can lead to heart disease.
During an eight-week study at Oklahoma State University, LDL oxidation decreased by 27 percent by consuming 50 g of blueberries every day.
Eating blueberries has been linked in several studies to lower blood pressure, resulting in a protective effect for the heart and blood vessels.
4. The flavonoids that help memory
Phytochemical-rich foods like blueberries can help reverse age-related declines in our memory, according to The Peninsula College of Medicine and Dentistry.
The flavonoids in blueberries have been shown to activate signaling proteins via a specific pathway in the hippocampus – the part of the brain that controls learning and memory.
When a group of volunteers in their 70s with early memory decline drank between 4-5 dl of blueberry juice every day for two months in a study by the American Chemical Society, they showed significant improvement in learning ability and memory tests compared to the control group.
Blueberries can significantly improve concentration and memory according to a study from Reading University. Participants were asked to drink a smoothie with 200 g of blueberries in the morning.
In the afternoon, the smoothie drinkers' brain capacity was 15 to 20 percent higher than the control group. The flavonoids in blueberries are believed to increase blood flow to the brain and interact with signaling pathways crucial for cell survival and growth.
5. Helps with blood sugar balance
Although blueberries contain sugar – about 15 g per 150g – laboratory studies suggest that the anthocyanins in blueberries can help control blood sugar levels by improving insulin sensitivity.
Blueberries have also been shown to block certain digestive enzymes after a carbohydrate-rich meal, helping to reduce blood sugar.
6. May help with recovery after exercise
Although more research is needed, early studies suggest that blueberries can help you recover faster after a tough workout.
A small study published in the Journal of the International Society of Sports Nutrition found that drinking a blueberry smoothie both before and after exercise speeds up the recovery period after training.
Let's eat more blueberries
How many blueberries do you eat every day? Maybe you have a great blueberry recipe?
Feel free to share your inspiration with us others in a comment below so we can get more blueberries in our diet!
