Emerging Health Benefits of Blueberries

Blueberries with the botanical name Cyanococcus belong to the genus Vaccinium in the botanical family Ericaceae. The genus Vaccinium includes blueberries, Huckleberry, Cranberry, Madeira blueberries, and Bilberry.

This is a flowering plant and the berries obtained from this perennial plant come in two different colors, Blue and Purple. Commercially produced blueberries are classified as Cultivated Blueberries (HighBush) and Wild Blueberries (LowBush), both of which are native to North America.

The highbush blueberries in particular were introduced to European countries in the 1930s. Although blueberries are prostrate shrubs, they can grow to about 3.9 inches to 13 feet in height.

The tallest plants are called “Highbush Blueberries” and the shortest plants are called “Lowbush Blueberries”. The berries of the “Highbush” berry plant are large, as the name implies, and the berries of the “lowbush” berry plant are about the size of a pea.

The United States produces 40% of the world’s total production of highbush blueberries. Similarly, Canada leads in the total production of lowbush blueberries.

The two-colored blueberries have a very sweet taste with mustard-sized seeds and give a delicious crunch to the fruit. As I have already said the size of these fruits varies depending on the variety.

These fruits are used as an important ingredient in making cakes and pies. Various scientific researches on blueberries have reported that they contain innumerable nutrients, medicinal properties, and health benefits and are now widely used by people all over the world.

While strawberry fruits have been important since ancient times, blueberries are now the second most popular berry around the world after strawberries.

Effectively Treats Cancer

Blueberries are rich in a variety of nutrients that provide health to the body and protect from various deadly diseases. It has been scientifically proven that blueberries contain high levels of antioxidants, which prevent the growth and spread of certain types of cancer.

Antioxidants have the power to prevent damage to body organs caused by free radicals. These blueberries contain antioxidants that inhibit the activity of free radicals and control cancer risks.

Experiments performed on animals with blueberries have shown that they can act against invasive forms of breast cancer and reduce their risk.

However, studies on the effects of blueberries on cancer treatment and prevention are currently underway in humans. Recent research has shown that eating foods high in phenolic compounds significantly reduces the risk of cancer.

Accordingly, In-Vitro testing of blueberries proved that the micronutrients called polyphenols in these fruits inhibit the growth of colon cancer cells and directly inhibit their spread.

It is therefore advisable to consume blueberries for medicinal purposes and to protect the body from various diseases. For more information, experiments were performed on mice with lung cancer, in which mice were given blueberry juice as a supplement.

In conclusion, the size and number of cancerous tumors proved to be significantly lower. Researchers believe that eating two cups of blueberries a day is enough to get solid body strength and stamina.

Promotes Mental Health

Blueberries contain a certain amount of minerals, vitamins, and anthocyanins that provide your body with adequate nutrients. But the specialty of this berry is that neurons are enriched and neurological disorders are prevented while consuming it.

Blueberries are widely used to treat neurological problems. Vacuolar pigments known as Anthocyanins are water-soluble, which is why blueberries have a unique astringent taste.

Researchers at the University of Cincinnati have found that daily consumption of blueberries greatly supports memory function, improves cognition, and prevents cognitive impairment.

Studies have shown that cognitive impairment and memory loss can cause depression and frustration in the elderly and that consuming blueberries daily can have a positive effect on memory-related disorders.

Doctors recommend consuming blueberries to prevent memory loss, which is common in the elderly. Consumption of blueberries at least once a week, not only by the elderly but also by children, can reduce cognitive impairment and provide sharp cognition.

Some randomized studies have shown that blueberries have the ability to cure Alzheimer’s disease and have the potential to improve motor skills.

At the end of a study conducted on animals with blueberries, their motor skills and learning skills were shown to be improved. Regular consumption of blueberries has practical uses in humans.

Controls High Blood Pressure

When the heart is pumped, the blood in it is carried to different parts of the body with the help of arteries. In this way, even though the heart is pumped, the arteries have the power to put pressure on the blood to flow, so the arteries play a very important role in blood pressure functions.

Fluctuations in this pressure process carried out by the arteries are called high and low blood pressure. High Blood Pressure is a condition that occurs when a person’s blood pressure rises.

And this sort of blood pressure is an abnormal condition that occurs suddenly in the body so they usually do not have specific symptoms. This condition of the body is at risk of damaging various organs if left untreated.

High blood pressure can lead to various health problems such as coronary heart disease, heart failure, and stroke. If this condition continues, it can eventually damage the kidneys and cause serious side effects.

Various studies have shown that wild blueberries have the ability to regulate antioxidant pressure, and these play a role in greatly reducing the effect of stress on the blood vessels of the heart.

These types of berries help reduce inflammation and regulate blood pressure.

Prevents & Treats UTI

Urinary Tract Infection (UTI) is a common medical term used to describe an infection of the urinary tract. Blueberries are recommended for the treatment of UTI disorders and their side effects.

The essential acids and compounds in blueberries have the power to inhibit the bacteria that control the cells of the urinary tract. In a study of women with UTIs, they were given blueberry juice for 90 consecutive days.

At the end of the study, the severity and trait of the infection were proven to be the lowest in all women.

Blueberries are high in Bioflavonoids called Epicatechin, and these plant-derived compounds play a major role in inhibiting UTIs and reducing the severity of infections.

Cures Various Problems in Men

Fruits such as cranberry, blueberry, and pomegranate have been shown to contain beneficial effects on erectile dysfunction.

At the end of the study, all three fruits were found to be high in antioxidants, and these antioxidants play an important role in inhibiting the growth and effects of free radicals.

Consuming blueberry juice daily on an empty stomach improves erection and increases blood flow to the body. In a study of people with Peyronie’s disease, they were divided into three categories.

The first group was given blueberry juice, the second group was given prescribed medications, and the third group was given foods rich in vitamin E.

At the end of the study, it was revealed that the health of those in the first group improved more than the participants in the other two groups.

Treats Heart-Related Disorders

Blueberries are high in antioxidants so they are more beneficial than pills that cause side effects.

Ayurveda, the traditional medicine system, recommends increasing the use of blueberries, and various studies suggest that consuming blueberries daily in diet or juice can improve heart health.

And regular consumption of blueberries can effectively prevent overall heart problems. Mice with high platelet formation in the aorta were divided into two groups and given identical diets.

But blueberry powder was added to the diet of rats in one group. In a study that lasted about 3 months, it was concluded that platelets, which are found in the aorta of mice that ingested blueberry powder, were reduced.

Blueberry compounds help reduce the level of bad cholesterol called LDL cholesterol and protect the body from all kinds of heart-related ailments.

Helps to Maintain Healthy Bones

Blueberries are rich in minerals such as magnesium, zinc, phosphorus, calcium, and other important vitamins, including vitamin K. All of these greatly improve the skeletal system, as well as have the ability and strength to relieve bone disorders.

The main cause of diseases like Kwashiorkor and Marasmus in children is a lack of bone nutrition. In addition, bone malnutrition is a major cause of all disorders such as joint pain and spinal pain in the elderly.

The skeletal system is stabilized by consuming blueberries which contain various nutrients. Doctors recommend consuming blueberries for all ages from children to the elderly so that bone-related diseases and their effects can be avoided.

Vitamin K is an important agent in the body’s absorption of calcium, which promotes bone health and thus reduces calcium loss.

Aids in Weight Loss

Blueberries help reduce the accumulation of bad lipids in the body and diminish excess weight that produces mass fat. That is why people who follow weight loss processes have a habit of consuming blueberries.

High-fat rats were divided into two groups the first group was given a placebo and the other group was given blueberry juice.

Finally, rats consuming blueberry juice proved to be significantly lower in weight than those who intake placebo, and a similar study was performed on humans, which visually demonstrated lower overall weight, including pelvic fat and belly fat.

This type of berry reduces excess weight and also reduces the potency of the weight gain process. These promote the weight loss process and give the body more stability and health.

For this reason, it is recommended to include blueberries in the daily diet. Blueberries in the form of juice can be given as an excellent drink to increase excitement and relieve fatigue in children.

How Blueberries are Help in Skin Care

Not only natural herbs but also diet plays an important role in determining skin health. Just as herbal compounds are used externally to remove germs and bacteria from the skin, a nutritious diet helps to keep the skin moist and clean. Blueberries are great for keeping skin clean and hydrated. Below are the benefits of blueberries for skincare.

Blueberry Face Mask

Take the required amount of dried blueberries and grind them well into a fine powder. Fuller’s Earth, a clay-like substance made from aluminum-magnesium silicate, should be mixed in equal proportions with blueberry powder and stored in an airtight container.

Add two tablespoons of this mixture with a little also vera gel and a little rose water to make a paste. Apply this paste evenly all over the face (use this paste once a week for skin) and let it dry for a while.

Wash your face with warm water after making sure they are completely dry. As a result of this process, the face will be smooth without blackheads.

Blueberry Juice

Put the required amount of blueberries and chopped apple in a blender and grind well until smooth.

You can drink this mixture as it is (very healthy for the body as all the nutrients are in one go) or you can extract only the juice from it and drink it daily in the morning on an empty stomach or with breakfast.

Blueberries contain a number of vitamins, including vitamin K and vitamin C, all of which are heavily involved in collagen production. This collagen helps to correct the changes and effects that occur in the skin tissues.

Blueberries and apples are high in fiber, both of which can be taken with breakfast to give a feeling of fullness and reduce frequent appetite.

Not only do they contain just 50 calories in 100 grams of blueberries, but they also make good food to fit into a weight loss diet plan.

Blueberry Face Scrub

In a bowl add 5 to 6 large blueberries, 5 drops of lemon juice, 2 teaspoons of gram flour, a teaspoon of coarse rice flour, and a teaspoon of honey and mix well until the mixture becomes a smooth paste.

The rice flour in this mixture refreshes the top layer of dead skin and skin cells, and this combination provides the quality of natural soap as it contains high levels of saponins in the gram flour.

The blueberries included in this facial scrub help to combat the properties of prematurely aging skin by exposing certain enzymes and softening the skin.

The lemon juice and honey in it help to reduce the excess oil on the face and help maintain the required amount of moisture.

Apply this paste on the face and let it dry for about 5 minutes, after 5 minutes spray a little water on the face and gently massage. As a result, the skin appears shiny, clear, and flawless.

Care must be taken when using blueberries for skincare, diet, or any other purpose, as the juice of these berries, can cause permanent stains on clothing.

How to Utilize Blueberries

Blueberry Muffins

Ingredients : 

  • Blueberries – 2 Cups (Fresh or Frozen)
  • All-Purpose Flour – 2 Cups
  • Butter – 1/2 Cup
  • Milk – 1/4 Cup
  • Egg – 2 (large size)
  • Greek Yogurt – 1/4 Cup
  • Baking Powder – 2 1/2 Teaspoons
  • Granulated Sugar – 3/4 Cup
  • Vanilla Extract – 1 Teaspoon
  • Salt – 1/4 Teaspoon
  • Lemon Zest – Required Amount

Procedure: Preheat the oven to 375 degrees before starting the recipes. In a wide bowl add the eggs, sugar, butter, and beat well to form a thin mixture. Add baking powder, lemon zest, a pinch of salt, and vanilla essence to the mixture and beat again. Add a spoonful of yogurt, milk, and all-purpose flour to this mixture and mix well until it reaches a pancake batter-like thick. Then put all the blueberries in this flour mixture and let it soak for 5 minutes. Regular 18 size muffin tins or 12 size muffin tins should be greased. Pour the dough and put it in the oven. If you use regular muffin tins it is enough to bake for 20-25 minutes, on the other hand, if you have to use large tins you should increase the baking time to about 10 minutes.

Blueberry Cobbler

Ingredients : 

  • Fresh Blueberries – 4 Cups
  • Milk – 3/4 Cup
  • Unsalted Butter – 1/4 Cup
  • Whole Wheat Pastry Flour – 1 Cup
  • Agave Syrup – 1/3 Cup
  • Canola Oil – 1/4 Cup
  • Vanilla Extract – 1 Teaspoon
  • Baking Powder – 1 1/2 Teaspoons
  • Salt – 1/2 Teaspoon

Procedure: Preheat the oven to 350 degrees before starting the recipes. In a wide bowl add the wheat pastry flour, baking powder, and the required amount of salt and mix well. Then add vanilla extract, agave syrup, and milk to this mixture and mix gently. In addition, add the canola oil and butter to this mixture and mix well. Take a heavy pan and rub the oil and butter well in it and put it in the oven for 5 to 7 minutes. After 7 minutes remove the pan from the oven. Then pour the prepared mixture into a hot pot and spread the blueberries on it. Then bake these in the oven for 30 to 35 minutes. Once the mixture turns dark brown you can take them out of the oven and eat them as is or you can eat them with sweet corn and ice cream.

Blueberry Basil Frozen Yogurt

Ingredients : 

  • Blueberries – 1 1/2 Cups
  • Blueberry Preserves – 1/2 Cup
  • Fresh Basil Leaves – 3/4 Cup (Whole)
  • Fresh Basil – 3 Tablespoon (Chopped)
  • Half-and-Half – 2 Cups
  • Sugar – 2/3 Cup
  • Plain Greek-Style Yogurt – 3 Cups
  • Corn Syrup (Light) – 1/3 Cup
  • Kosher Salt – 1/4 Teaspoon
  • Lemon Zest – 1 Tablespoon
  • Vanilla Extract- 1 1/2 Teaspoon

Procedure: The day before making this dish (i.e. 24 hours before) add half-and-half and 3/4 cup whole basil leaves in a bowl and let it cool. Then in a bowl add sugar, yogurt, corn syrup, half-and-half, vanilla extract, kosher salt and leave a gap of 5 minutes in between and mix well until the sugar dissolves. Ensures that the sugar is dissolved then the mixture should be refrigerated for at least 2 hours. Then add the chopped fresh basil, blueberries, blueberry preserves, and lemon zest to the mixture and stir well. Pour the prepared mixture into the bowl of the electric ice cream maker and let it freeze for about 1 hour. After 1 hour you can eat them with honey or nuts. This recipe can be stored for about a week.

Nutrition Facts Of Blueberries

The nutritional value of 100 grams of blueberries is listed here.

  • Carbohydrate – 14.5 g
  • Sugars – 9.96 g
  • Fiber – 2.4 g
  • Protein – 0.7 g
  • Fat – 0.4 g
  • Potassium – 77 mg
  • Phosphorus – 12 mg
  • Calcium – 6 mg
  • Magnesium – 6 mg
  • Choline – 6 mg
  • Water – 84.21 g
  • Sodium – 1 mg
  • Manganese – 0.34 mg
  • Niacin – 0.42 mg
  • Iron – 0.28 mg
  • Vitamin A – 54 IU
  • Vitamin C – 9.7 mg
  • Vitamin B6 – 0.05 mg
  • Vitamin E – 0.57 mg
  • Vitamin K – 19.3 mcg
  • Selenium – 0.1 mcg
  • Folate – 6 mcg
  • Carotene, alpha – 0 mcg
  • Carotene, beta – 32 mcg
  • Thiamin – 0.04 mg
  • Riboflavin – 0.04 mg
  • Copper – 0.06 mg
  • Zinc 0.16 mg
  • Cholesterol 0 mg
  • Lycopene 0 mcg

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