Nordic Wild Blueberries are the jack of all trades when it comes to fruit. They check endless key nutrient boxes from potassium and manganese to vitamins C and K.
Plus, their insanely high amounts of anthocyanins (plant-based pigmented antioxidants) make this berry a super fruit you want fighting in your corner.
Table of Contents
1. Undeniable Health Benefits of Blueberries
2. Blueberries Improve Brain Function and Mental Health
3. Blueberries Lower Heart Disease Risk
4. Blueberries Give You Faster Muscle Recovery
5. Blueberries Prevent Excessive Weight Gain
6. Blueberries Help to Manage Blood Sugar Levels
7. Blueberries Are an Anti-Cancer Powerhouse
8. Blueberries Improve Lung Function
9. How to Bring Blueberries Into Your Diet
So, are blueberries good for you? Without a doubt!
Let’s break down some of the undeniable wonders that blueberries work in our bodies.
| Undeniable Health Benefits of Blueberries | |
| Body System or Organ | Benefit From Blueberries |
| Brain | Prevents brain cell damage
Improve cognitive skills and mood |
| Heart | Improves cardiovascular function |
| Lungs | Slows down weakening of lungs caused by ageing
Improves lung breath capacity |
| Skin | Protects skin from oxidative damage
Helps skin and hair to repair and regenerate |
| Muscles | Helps your muscles recover faster from exercise-induced damage |
| Metabolism |
Helps with glucose control to manage type 2 blood sugar regulation and weight gain
Increases muscle mass and reduces fat to aid in weight loss |
| Antioxidant Activity | Protects various body cells from damage by oxidation
Fights the growth of cancer cells in the body |
Keep reading to find out exactly how this little berry does such big things.
Blueberries Improve Brain Function and Mental Health
Thanks to healthcare advances, we’re all living longer than ever. The downside of this is that there are more people living today with age-related diseases.
With cognitive impairment becoming more common, our brains need all the help we can give them through better diet and lifestyle choices.
Blueberries improve memory function by reducing the effects of cognitive ageing, usually caused by oxidative stress and inflammation.
The antioxidants in blueberries help the brain in several other ways too:
- Help the brain to better transmit messages by balancing calcium and sodium
- Prevent damage to brain cells caused by toxins like alcohol
- Block the enzymes that control brain cell death
- Promote positive feelings, which help to combat mood disorders
- Lower blood sugar, thus protecting the brain from shrinkage caused by high sugar levels
Whatever your age or stage in life, blueberries can help you protect the most important organ in your body.
Blueberries Lower Heart Disease Risk
All over the world, people are moving less, dealing with more stress and eating poorly. The uptick of high blood pressure in young people can be clearly traced to these lifestyle choices.
While you’re focusing on reducing stress and being more active, blueberries can help protect you from heart disease.
Eating blueberries regularly, in fruit or powder form, reduces your risk of heart disease by keeping your blood vessels smooth and flexible.
This is mainly the work of the anthocyanins found in blueberries.
What’s more, studies show they can lower high blood pressure thanks to their high levels of anthocyanins and potassium. They also prevent blood clots by blocking platelet aggregation.
A cup a day of blueberries, or a spoonful of our wild blueberry powder, can keep your heart healthy for years to come.
But, don’t skimp on other healthy habits like sleep, good diet and exercise just because you’ve had your berries.
Blueberries Give You Faster Muscle Recovery
At one point or another, most of us have experienced intense muscle soreness after an unusually difficult or unusual exercise session.
This muscle pain is called exercise-induced muscular damage (EIMD).
EIMD triggers inflammation as your body responds to the damage and works hard to repair your muscles.
However, too much of a good thing can be detrimental. The longer your muscles are in this inflammatory state, the longer you’re in pain and unable to use your muscles fully.
A study on female athletes showed that drinking a blueberry smoothie before and after an exercise session that usually caused EIMD significantly reduced inflammation. It also speeds up muscle recovery.
A pre or post-workout morning blueberry smoothie can be truly beneficial for fitness buffs who regularly test their physical limits and want healthier bodies.
A cup a day of blueberries is a perfect long-term, dietary solution to healthy skin and hair.
- The high vitamin K content of blueberries helps to strengthen capillaries, which prevent spider veins in the skin and nourish hair follicles for better hair growth.
- Antioxidants in blueberries neutralise free radicals, which cause skin damage and aging, thus giving you softer, younger skin.
- Wild blueberries have a more complex combo of polyphenols (antioxidants), including proanthocyanidins, which can activate hair follicle growth, thus increasing hair growth.
- Blueberries are a rich source of vitamin C, which is essential to the production and maintenance of collagen—the building block of skin, hair and nails.
Blueberries Prevent Excessive Weight Gain
At 84 calories per cup, 3.6 g of fibre, and enough antioxidants to turn a horse into a unicorn, blueberries are the perfect snack or breakfast food for weight watchers.
Higher body weight is a marker for metabolic illnesses like blood sugar imbalance, heart disease and cancer.
The hardest part about weight loss is keeping the weight off with sustainable eating habits.
The low sugar, high-fibre combination in blueberries gives them a low glycemic index. That means they won’t spike your blood sugar and you won’t experience any resulting crash. Perfect snack!
Moreover, the benefits of blueberries are muscle deep. By increasing the burning of fat and sugar in your body, a regular intake of blueberries increases muscle mass and reduces fat.
By changing your gut bacteria, blueberries also reduce insulin levels and increase insulin sensitivity. This allows your body to use glucose more efficiently, thus reducing blood sugar and conversion of glucose to stored fat.
Support your weight loss journey with a cup of blueberries or a healthy cheat treat like these chocolate blueberry coconut bars.
Blueberries Help to Manage Blood Sugar Levels
We’ve already discussed the benefits of lower blood sugar for brain health and weight.
The effect of blueberries on sugar levels in your body can also help manage another common metabolic condition—type 2 blood sugar regulation. Glucose control is the backbone of successful management of this condition.
Blueberries prevent insulin resistance by improving insulin signaling. This reduces the risk of type 2 blood sugar regulation and helps those who are already managing their glucose.
To date, studies have shown that the anthocyanins in blueberries act as a brake on glucose absorption from the gut. This prevents large spikes or drops in blood sugar.
Lastly, by actively reducing the body’s fat mass, blueberries help to prevent and manage type 2 blood sugar regulation, which is closely linked to obesity.Blueberries Are an Anti-Cancer Powerhouse
Cancer begins when body cells refuse to die and instead morph into abnormal cells causing other complications. Some of its primary causes are oxidative DNA damage and carcinogens in the environment.
Blueberries, thanks to their high antioxidant content, can help prevent and manage cancer:
- They inhibit oxidative DNA damage. Vitamin C, manganese and anthocyanins in blueberries reduce oxidative stress on cells by scavenging and neutralising free radicals.
- They block cell mutation and activation of carcinogens.
- They trigger programmed cell death in abnormal cancer cells.
- Blueberries will make cancer cells more sensitive to radiation therapy.
Research is still ongoing, and blueberries can’t replace cancer treatment. They can, however, boost your body’s fight against cancer by supporting its antioxidant systems.
Blueberries Improve Lung Function
Oxidative stress seems to be the supervillain of chronic degenerative diseases, and the lungs don’t escape untouched.
Oxidative stress from environmental pollutants, airway inflammation, metabolic disorders and low antioxidant levels worsen lung diseases like asthma, emphysema and chronic bronchitis.
Intake of at least 2 weekly servings of blueberries reduces the age-related weakening of lungs, resulting in longer healthier lives.
A study on the lung capacity of young adults being active showed that antioxidants from berries in the diet have a positive impact on lung capacity and function.
A long-term inclusion of blueberries in the diet can help you breathe easier, especially as you grow older.
What does a serving of blueberries look like?
A cup, or a handful of blueberries can give you that daily dose of vitamins and antioxidants.
OR
2 tablespoons of organic wild blueberry powder = 1 cup of fresh wild blueberries.
That’s our promise at LOOV Food because all our wild blueberries are handpicked from certified organic Nordic forests, analysed for nutritional potency, and freeze-dried to preserve all their nutrients.
How to Bring Blueberries Into Your Diet
LOOV Food was born out of a shared love for Nordic superfoods and their unique flavours and powerful nutrition. We wanted to share them with the world.
What’s the best way to enjoy the nutrition of wild blueberries?
- Make a fruit compote with LOOV Food Freeze-Dried Wild Blueberries to pour over cereal, oats, porridge or yoghurt
- Start your day well with a healthy blueberry smoothie bowl
- Go healthy with this sugar-free, dairy-free nice cream made with LOOV Freeze-Dried Organic Wild Blueberry Powder
- Treat yourself and your family with a healthy blueberry lemon muffin desert
- The little ones will love these blueberry gummy bears
So, what are you waiting for? You already know you want to live a healthier life. Try our blueberry products and recipes and let us know what you think.
Featured Image from: Unsplash by Vince Fleming
