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 good taste and rich nutritional content. But also for their strong color for things like clothing. Did you know that approximately 250,000 tons of wild blueberries grow in Sweden alone each year, and that blueberry shrubs cover almost 17% of the country's surface? Blueberries are also one of the most vigorous and oldest plants in our forests. After a forest fire, blueberries (and lingonberries) are always among the first plants to begin restoring life to 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 things even better. We at Glimja like to use them in smoothies, chia puddings, desserts, baked goods & breakfast cereals; or why not in a creative salad dressing.
Research suggests that just half a deciliter of blueberries per day can help reduce disease risks.
6 Scientific Reasons Why Blueberries Are Good to Eat Daily
Antioxidants for Your Cells
Blueberries have an impressive nutritional profile and have one of the highest antioxidant levels of all fruits and vegetables. A 150g serving contains approximately a quarter of your daily vitamin C and manganese requirements, 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 high levels of 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 soothe and protect against intestinal inflammation, according to research from the Faculty of Engineering at Lund University which found that the protective effect becomes even better if blueberries are eaten together with beneficial gut bacteria.
3. Reduces the Risk of Cardiovascular Disease
Eating 150g of blueberries every day reduces the risk of cardiovascular disease by up to 15 percent, according to a six-month study led by the University of East Anglia. This may be because blueberries contain high levels of naturally occurring compounds called anthocyanins – the flavonoids responsible for the red and blue color in fruits. In the same way that the antioxidants in blueberries protect your cells and your 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 by Oklahoma State University, LDL oxidation decreased by 27 percent from consuming 50g of blueberries each day. Eating blueberries has been linked to lower blood pressure in several studies, resulting in a protective effect for the heart and blood vessels.
4. Flavonoids that help memory
Phytochemical-rich foods like blueberries can help reverse age-related deficits 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 containing 200g 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 that are crucial for cell survival and growth.
5. Helps with Blood Sugar Balance
Although blueberries contain sugar – about 15g 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, which helps reduce blood sugar.
6. Can Help with Post-Workout Recovery
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 accelerates the recovery period after working out.
Let's Eat More Blueberries
How many blueberries do you eat every day? Perhaps you have a delicious blueberry recipe? Please share your inspiration with the rest of us via a comment below so that we can all enjoy more blueberries!
