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4 Reasons to Eat Blueberries (#4 Is Incredible)

Blueberries are one of America’s favorite summertime foods.

As the weather grows warmer these tiny berries begin popping  up all over they verdant countryside.

The good news about blueberries isn’t only that they taste good, but that they’re incredible good for your health too.

In fact blueberries are a known “superfood” which means a diet including a generous amount of blueberries can help increase your health by an observable amount.

Here are 4 good reasons to eat blueberries.

1.  Blueberries are loaded with antioxidants.

In fact, blueberries have one of the highest levels of health boosting antioxidants in the world.
Authority Nutrition observes.

[Antioxidants] They protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer (3, 4).

Blueberries are believed to contain the highestantioxidant capacity of ALL commonly consumed fruits and vegetables (5, 6, 7).

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 (8).

They have been shown to directly increase antioxidant levels inside the body (9, 10).

Bottom Line: Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Flavonoids appear to be the major antioxidant compounds.

2. They’re low in calories

One issue with most commonly consumed fruits is though they taste good, they’re also very high in sugars.

Blueberries aren’t.

They’re actually very low in sugar (and correspondingly low in calories).

A full cup is only 85 calories.

But that same cup is also loaded with heart healthy fiber, a bit of unsaturated fat, along with other health promoting nutrients.

3. They can improve brain function.

Because blueberries contain antioxidants they’re able to help protect the brain, and have even been shown to help improve memory.

Again Authority Nutrition writes:

Oxidative stress can accelerate the brain’s aging process, having negative effects on brain function.

According to animal studies, the antioxidants in blueberries tend to accumulate in areas of the brain that are essential for intelligence (24, 25).

They appear to directly interact with aging neurons, leading to improvements in cell signalling.

Human studies have also shown promising results.

In one of these studies, 9 elderly participants with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they had seen improvements in several markers of brain function (26).

A six year study of 16,010 elderly participants found that blueberries and strawberries were linked to delays in cognitive aging by up to 2.5 years (27).

Bottom Line: The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.

4. Blueberries can help muscles recover faster after exercise.

After vigorous exercise the muscles in the body become inflamed.

Both the build up of lactic acid as well as oxidative stress during the workout can keep the muscles stiff and tight and can prevent them from recovering quickly on their own.

It was found in one study the supplementation of  blueberries (via a shake both before and after a workout) increased muscle strength and reduced recovery time.

This led researchers to conclude blueberries “may benefit the sporting community who should consider dietary interventions that specifically target health and performance adaptation.”

There are numerous other reason to consume blueberries.

Suffice it to say  blueberries should be a staple in the diet of someone seeking optimal health.

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Category: Exercise, Food, Wellness

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