MUMBAI: The blueberry (vaccinium myrtillus) was one of the first foods to be titled a ‘superfood’. There are many varieties growing in different regions of the world; the berries grow in clusters on shrubby bushes and can range in size. Cultivated blueberries are sweeter than wild berries; however, they all share the same characteristic deep blue-purple colour, thin translucent skin and tiny seeds. Here are some benefits:
May be protective
Blueberries have one of the highest antioxidant levels among commonly consumed fruit and vegetables. This is typically referred to as the ORAC score. They are extremely rich in naturally occurring plant compounds called phytochemicals, such as ellagic acid and anthocyanidins. These phytochemicals are responsible for the blue, indigo and red colouring of the berry. They have also been extensively researched for their protective properties.
May help manage blood pressure
Research has shown that anthocyanidins, which are found in berry fruits, may support the cardiovascular system. They appear to do this by supporting the health of blood vessels and reducing the arterial stiffness associated with ageing. This is especially useful for post-menopausal women.
May help reduce the risk of heart disease
In conjunction with helping manage blood pressure, the phytochemicals in blueberries have been seen to prevent oxidative damage to cholesterol.
Observational studies also suggest that diets rich in anthocyanins may help lower the risk of heart attacks. However, more studies are needed to confirm these findings.
May help regulate blood sugar
Blueberries are both low in sugar and a good source of fibre; as a result, they have a low glycaemic index (GI). This, together with their high flavonoid content, may help improve insulin sensitivity, which is important for managing blood sugar levels.
May help maintain eye health
Including blueberries in your diet regularly may improve vision and guard against age-related macular degeneration. This is thought to be thanks to the improved blood and oxygen flow to the eyes, and the antioxidant protection that may help reduce the likelihood of cataract and macular degeneration.
May support immune health
Being rich in phytochemicals, vitamins and fibre, blueberries support the health of the gut, which is home to 70 per cent of our immune system. Research demonstrates a beneficial effect on the gut microbiota, the community of beneficial bacteria that live in our gut and play an important role in the induction and training of the immune system.
May reduce gastrointestinal symptoms
Studies suggest the polyphenol and fibre content of blueberries may help relieve gut symptoms and improve general well-being in those with abdominal symptoms from gut disorders.
May ease urinary tract infection symptoms
Many people turn to berries such as cranberries to help prevent urinary tract infections (UTI). Blueberries contain similar compounds to those in cranberries. These compounds may help prevent the bacteria responsible for UTIs from adhering to the bladder wall; however, this is not effective for all people, and studies suggest there may be other mechanisms at play.
May reduce muscle damage after exercise
Strenuous physical activity or exercise may lead to soreness and inflammation. Consuming blueberries in a smoothie, for example, before and after such an event may help promote recovery and reduce inflammatory markers.
May promote healthy ageing
A number of studies suggest that both whole blueberries, their juice and the concentrated powdered form may help reduce oxidative damage. Such damage is an inevitable part of everyday life, but is a key driver in ageing and the development of disease. (Agencies)
Also Read: Know the Health Benefits of Blueberries
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