At-a-Glance: Health Benefits of Blueberries
What are the Health Benefits of Blueberries?
Did you know blueberries are the second most consumed berry, behind strawberries, in the United States? Blueberries not only offer great taste, but a whole range of natural health benefits including delivering one of the highest levels of antioxidant capacity among small fruits. Antioxidants help to fight free radicals that can cause cell damage.
#1: Top Antioxidant Berry
Blueberries are packed full of a broad range of nutrients and antioxidants. In fact, according to the USDA, just one cup of blueberries delivers an incredible 9,621 ORAC (Oxygen radical absorption capacity) units. According to dietitians, an individual should consume 3,000 to 5,000 ORAC units per day for a healthy lifestyle. In addition, one cup of blueberries also deliver wide arrange of nutrients including:
- Gallic acid
- Vitamin K (36 percent DV)
- Manganese (25 percent DV)
- Fiber (17 percent DV)
- This is great news for the blueberry. Let’s take a closer look at the top health benefits of blueberries:
Also, make sure not to miss out on the informative videos.
#2: Boost the Brain
Due to the presence of high amounts of naturally occurring phenols, particuraly Gallic Acid, blueberries are the ideal berry for the brain. According to published research, Gallic Acid, can help to protect the brain from oxidative stress and neurotoxicity.
In addition, the natural combination of antioxidant may able help slow cognitive function decline and help maintain healthy brain function.
#3: Eye Health
The retina of the eye is one place in our body that has higher than normal oxidative stress. The reason is the retina is always in motion, placing increase stress on this vital area of the body. Foods containing phytonutrient combinations of antioxidants that help to protect the body from oxidative stress help to protect the retina. The naturally occurring anthocyanins in blueberries help to protect the retina from free radical damage.
#4: Maintain Health Blood Sugar Levels
Blueberries rank low on the Glycemic Index (GI). Studies show blueberries rank between 42-50 on the glycemic index. The lower the number for more favorable impact on the blood regulation in the body. According to the results of the 3-day study on the fruits and berries, participants who consumed at least 3 servings of low GI berries, including blueberries, experienced significant improvement of blood sugar regulation over a three month period. The unit of measure in the study was the blood levels of glycosylated hemoglobin, or HgA1C.