1. They are the KING of antioxidant foods
They protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer.
Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.
The main antioxidant compounds in blueberries belong to a large family of polyphenols, called flavonoids.
One group of flavonoids in particular, anthocyanins , is thought to be responsible for much of the beneficial health effects. Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Flavonoids appear to be the major antioxidant compounds.
2. Blueberries Protect Cholesterol in The Blood From Becoming Damaged
Oxidative damage is not limited to our cells and DNA. It is also problematic when our circulating LDL (the “bad” cholesterol) are oxidized. In fact, oxidation of LDL is a crucial step in the heart disease process.
Fortunately , the antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL . I was reading a daily 50 gram serving of blueberries lowered LDL oxidation by 27% in obese participants, after a period of eight weeks & another study showed that 75 grams of blueberries with a main meal significantly reduced the oxidation of LDL lipoproteins.
3. Blueberries May Help Reduce Muscle Damage After Strenuous Exercise
Strenuous exercise can lead to muscle soreness and fatigue.This is driven, in part, by local inflammation and oxidative stress in the muscle tissue .
Blueberry supplementation may reduce the damage that occurs at the molecular level, minimising soreness and reduction in muscle performance. Which over a long term period can improve overall performance as your body will adapt at a greater rate as it is recovering more efficiently .
4. Low calorie & can assist in weight lose
Blueberries are very low in calories. 100 g fresh berries carry just 57 calories. Nonetheless, they possess notable health benefiting plant-nutrients such as soluble dietary fibre , minerals, vitamins, and pigment anti-oxidants that contribute immensely towards optimum health and wellness.
They also carry a small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. These vitamins are acting as co-factors that help in metabolism of carbohydrates, protein, and fats.
One cup of raw blueberries contains four grams of fibre, or around 15 percent of the recommended daily intake. The soluble fibre present in blueberries can absorb 10 to 15 times its own weight in water, drawing fluid into your gut and increasing bowel movements & good bowel movement is heavily linked with good gut health.