Fresh blueberries are one of the most popular summer treats of all time. They are sweet, succulent, full of nutrients, and can be eaten freshly picked as well as incorporated into a variety of recipes.
Blueberries contain a type of flavonoid known as anthocyanins, which are responsible for giving foods like blueberries, cranberries, red cabbage and eggplants their iconic deep red, purple and blue hues. Anthocyanins are responsible for more than just the blueberry’s pretty blue color – they also contribute to the popular fruit’s numerous health benefits.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of the blueberry and an in-depth look at its possible health benefits, how to incorporate more blueberries into your diet and any potential health risks of consuming blueberries.
One cup of fresh blueberries contains 84 calories, 0 grams of cholesterol, 1.1 grams of protein, 0.49 grams of fat, 21 grams of carbohydrate and 3.6 grams of dietary fiber (14% of daily requirements).
That same one-cup serving provides 24% of daily vitamin C, 5% vitamin of B6 and 36% of vitamin K needs. Blueberries also provide iron, calcium, potassium, magnesium, phosphorus, sodium, manganese, zinc, copper, folate,beta-carotene, folate, choline, vitamin A and vitamin E.
In addition to anthocyanins, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin and chlorogenic acid – all of which contribute to their antioxidant capacity.
Due to these large amounts of bioactive compounds, blueberries rank very highly on the Aggregate Nutrient Density Index (ANDI), which rates foods based on their vitamin and mineral content, phytochemical composition and antioxidant capacity. Foods that have the most nutrients per calorie have the highest rankings, and blueberries score among the top 20 fruits and vegetables.
Possible health benefits of blueberries
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like blueberries decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
Maintaining healthy bones
The iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K in blueberries all contribute to building and maintaining bone structure and strength.
Iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints. Low intakes of vitamin K have been associated with a higher risk for bone fracture, while adequate vitamin K intakes improve calcium absorption and may reduce calcium loss.5
Lowering blood pressure
Maintaining a low sodium intake is essential to lowering blood pressure. Blueberries are naturally free of sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.3
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of blueberries contributes 3.6 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams per day for men.
Warding off heart disease
The blueberry’s fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in blueberries helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.
According to a recent study from the Harvard School of Public Health and the University of East Anglia, regular consumption of anthocyanins can reduce the risk of heart attack by 32% in young and middle-aged women. The study, which was led by nutrition professor Aedin Cassidy, PhD, MSc, BSc, found that women who consumed at least three servings of blueberries or strawberries, showed the best results.
Vitamin C, vitamin A, and various phytonutrients in blueberries function as powerful antioxidants that help protect cells against free radical damage. They inhibit tumor growth, decrease inflammation in the body and help ward off or slow several types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.1
Blueberries also contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.1
Improving mental health
Population-based studies have shown that consumption of blueberries can reduce the risk of cognitive decline as well as Parkinson’s disease – a neurodegenerative disorder resulting from cell death in parts of the brain.
Studies have also revealed that in addition to reducing the risk of cognitive damage, blueberries can also improve short-term memory loss and motor coordination.4
Because of their fiber content, blueberries help to prevent constipation and promote regularity for a healthy digestive tract.
Weight loss and satiety
Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.
Collagen, the skin’s support system, relies on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke. Vitamin C also promotes collagen’s ability to smooth wrinkles and improve overall skin texture. Just one cup of blueberries provides 24% of your daily need for vitamin C.
How to incorporate more blueberries into your diet
Blueberries are available fresh, frozen, freeze dried and in jellies, syrups and jams. Make sure to check the label of frozen and dried blueberries for added sugars. When looking for jellies or jams, go for all fruit spreads without the added sweeteners and fillers.
- Use blueberries as fresh toppings on oatmeal, waffles, pancakes, yogurt or cereal for an extra burst of flavor in your breakfast
- Whip up a quick and easy smoothie using frozen berries, low-fat milk and yogurt
- Mix fresh or dried blueberries into a spinach salad with walnuts and feta cheese
- Fold them into muffins and sweet breads or blend them in a food processor with a little water and use as a fresh syrup to top desserts or breakfast foods.
Potential health risks of consuming blueberries
If you are taking blood-thinners such as Coumadin (warfarin), it is important that you do not suddenly begin to eat more or less foods containing vitamin K, which plays a large role in blood clotting.
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.
Written by Megan Ware RDN LD
and Helen Yuan, nutrition intern
When it comes to dieting, lose the fads. The single most effective way to lose weight and maintain health is by making lasting lifestyle changes. Clean eating is a lifestyle that puts the boot to processed, packaged foods dripping with salt, sodium, and unpronounceable ingredients. It focuses instead on natural, nutrient-packed foods that let your body run the way it’s supposed to. Change how you look and feel with our clean eating tips.
- Do eat four to six small meals a day. Smaller, more frequent meals will keep your blood sugar levels stable and will increase your metabolism. And, because the meals keep the tummy satisfied throughout the day, you’re less likely to turn into a pantry-raiding snack monster.
- Don’t skip breakfast. Never. Ever. Your morning meal establishes healthy metabolism throughout day. What’s more, if you skip it, you’ll likely find yourself consuming larger quantities of food at later meals.
- Do drink. Water, that is. Drink at least four to six glasses of H2O every day to keep the body hydrated. Water also helps the stomach feel full, making you less likely to give in to unhealthy snack attacks. For a refreshing twist on this go-to drink, try Morning Lemon & Mint Water.
- Don’t drink too much alcohol. Whether it’s wine or beer, alcohol offers only empty calories and no nutritional value. If you’re going to enjoy alcohol, save it for special occasions.
- Do keep clean eating snacks on hand. Whether the day is filled with the kids’ sports events or running errands for an elderly parent, it’s easy to give in to the bad snack temptation. Stay on your clean eating track by packing up healthy snacks in advance.
- Don’t sabotage yourself with sugar. Excess sugar is linked to a higher risk of obesity, high blood pressure, and inflammation. Packaged and processed foods often flood the body with unneeded sugar. Even a product that sounds healthy, like store-bought applesauce, often contains too much refined sugar. Instead, satisfy a sweet tooth with natural sugars, like those found in a whole apple.
- Do get very veggie. Vegetables deliver nutrients, antioxidants, and fiber.
- Don’t serve super-sized portions. Even if you’re eating a clean diet, it will be hard to lose weight eating portions fit for a sumo champ.
- Do combine lean protein and complex carbs at each meal. This clean eating one-two punch decreases insulin spikes and maintains energy levels. The combo also acts as a natural appetite suppressant, helping you feel fuller longer. Pair Chicken Pot Roast with your favorite salad topped with extra virgin olive oil, balsamic vinegar, or red wine vinegar.
- Don’t go into the week without a meal plan. Can’t answer the question, “what’s for dinner tonight?” Be a planner. Decide on a week’s worth of clean eating recipes ahead of time so that you don’t get stuck feeding the family a boxed meal containing processed or powdered who-knows-what.
From planning clean eating recipes to watching what you drink, you have the power to change how your body looks and feels. Take your first step today!
Read more at http://skinnyms.com/10-clean-eating-tips-dos-and-donts/#RSfe7IYCeASVWH3U.99