Blueberries were among the first foods deemed a ‘superfood.’ There are different varieties of blueberry worldwide, but each one grows in small groups on bushes. All blueberries are a dark bluish-purple color with thin skin and minuscule seeds, but blueberries from the wild are not as sweet as those cultivated.
What Are the Top 3 Benefits of Blueberries?
Antioxidant Protection – Blueberries, with one of the highest levels of antioxidants, play a significant role in preventing cellular damage and certain types of cancer. This protection against oxidative stress empowers you to make healthy choices for your body.
Lowers Cholesterol—The antioxidants in blueberries play a crucial role in preventing cholesterol from being oxidized, thereby keeping your cholesterol levels low. This understanding can motivate you to include blueberries in your diet for a healthier heart.
Lowers Blood Pressure—By consuming blueberries regularly, you can actively maintain a normal blood pressure number. Blueberries contain anthocyanins, which are compounds that assist with this process, putting you in control of your health.
Why Do Blueberries Burn Belly Fat?
Blueberries are a form of fruit that contains a high amount of fiber, which can help someone to feel full and lead to weight loss. Fiber also helps the digestive process proceed as it should, improving metabolism. A cup of blueberries containing only 80 calories makes a great snack to hold you over until your next meal. Not only that but blueberries have been shown in some studies to change how genes work, impacting the amount of fat that is burned or stored. Blueberries are also a tremendous prebiotic source, improving gastrointestinal health and reducing bloating.
How Many Blueberries Do I Need to Eat to Get the Benefits?
One cup of blueberries is the standard serving size, which provides:
- Four grams of fiber.
- 22 grams of carbs.
- One gram of protein.
- 116 mg of potassium.
- 15 mg vitamin C.
- 29 mcg vitamin K.
- Five mcg of vitamin A.
There are great ways to add blueberries to your diet, whether that be snacking on them by the handful or adding them to your bowl of oatmeal, incorporating them into a smoothie, or even using them as a topper on a nice, fresh salad.
How Long Does It Take to See the Benefits of Blueberries?
One study found that the participants who drank a solution made from 26 grams of freeze-dried wild blueberry smoke for twelve weeks showed improvements in health, including a lowered systolic blood pressure and improved function within the blood vessels.
What Happens If I Eat Blueberries Every Day?
A wide array of health benefits can be seen in eating blueberries daily. These include chronic disease prevention, lowered cholesterol, improved heart health, lowered blood pressure levels, improved blood sugar regulation, lowered chances of obesity or diabetes, better gastrointestinal health, cancer prevention, better brain health and memory, and improved skeletal health. Blueberries are antioxidant-rich and can help prevent free radicals from developing, leading to increased prevention of chronic diseases. Eating one cup of blueberries daily can increase HDL levels and lower LDLs. A study focusing on postmenopausal women found that consuming blueberries improved blood vessel function and lowered blood pressure numbers. Eating blueberries daily can also improve conditions for those experiencing diabetes, improving the management of blood sugar levels. Blueberries also have a high fiber content, which can lessen the chances of constipation and improve overall health within the gastrointestinal system. Because of its antioxidant effects, cancer is less likely to develop in those who eat blueberries daily, along with preventing damage to brain cells or the brain overall. Lastly, the nutrient contents of calcium, magnesium, phosphorus, and vitamin K can keep up the durability of bones.
Is It Better to Eat Blueberries in the Morning or At Night?
Eating blueberries as an afternoon snack or with dessert right after dinner can help you sleep better. The antioxidant content of blueberries will help reduce the stress on the body that can be caused by sleep disorders, maintaining good memory ability and improving the health of the mind. The flavonoids within blueberries can also help the brain to receive better blood flow.
When Should You Not Eat Blueberries?
Ensure to eat blueberries in moderation, not too many within a day, as they can cause digestive upset and symptoms like constipation or diarrhea. Blueberries also contain phytonutrients that can negatively interact with certain medications, like blood thinners and cholesterol medications. It is also possible to have an allergy to blueberries, so avoid them at all costs if you have ever experienced symptoms after consuming blueberries, such as trouble breathing, hives, or swelling.
Try some of these healthy blueberry recipes:
- Oatmeal Blueberry Superfood Power Breakfast Bars | Assuaged
- Delicious Vegan Blueberry Lemon Muffins | Assuaged
- How To Make Vegan Blueberry-Almond Scones | Assuaged
- Blue Lagoon Magic Spirulina Superfood Smoothie Bowl | Assuaged
- Hawaiian Spirulina Superfood Smoothie Bowl | Assuaged
- Superfood Workout Booster Smoothie | Assuaged
Choosing a healthy plant-based and vegan diet is most beneficial when it comes to:
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Higher levels of energy;
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Improved sleep;
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Aids in energy and overall happiness;
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Provides a sense of comfort and relief;
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Could prevent major diseases such as obesity and diabetes;
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Accomplish weight-loss and management; and
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Improves mental and cognitive functioning.
There are really no excuses not to try healthier habits in your everyday life. If you are a man or woman looking for specific benefits of adopting healthier habits or just want to know about the general healing properties of herbs. Please remember to comment or post any health questions, or contact us directly!
Also feel free to share any of your favorite recipes to make and share it with the Assuaged community on our ➡️ Share A Recipe ⬅️ page!
Resources
Berman, R. (2023, April 24). A daily dose of blueberries could improve brain and heart health. Medical News Today.
Fletcher, H. (2022, April 6). 7 reasons why you should eat more blueberries. Noble.
Juber, M. (n.d.). What happens if I eat blueberries every day? MedicineNet.
Meyer, A. (2024, July 26). What happens to your body when you eat blueberries every day. EatingWell.
NutriFusion. (n.d). How blueberries and other foods may potentially be bad for you. NutriFusion.
Sheikh, Z. (2023, September 7). Health benefits of blueberries. WebMD.
UCI Health. (2022, April 22). Eating for a better night's sleep. UCI Health.
Williams, J. (2023, July 17). Top 10 health benefits of blueberries. BBC Good Food.
