7 Reasons Why You Should Eat More Blueberries

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.

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 diabetes 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 decline and Alzheimer’s 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

LOOV blueberry smoothie
A blueberry smoothie is a great dietary support for 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.

💡 Expert tip:
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 type 2 diabetes, 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 Type 2 Diabetes

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 diabetes. Glucose control is the backbone of successful diabetes management.

Blueberries prevent insulin resistance by improving insulin signaling. This reduces the risk of type 2 diabetes and helps those who are already diabetic to better regulate 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 diabetes, 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.

LOOV freeze-dried whole blueberries
Freeze-dried blueberries are crunchy.
LOOV organic blueberry powder
Wild blueberries powder has a special, strong flavor.

What’s the best way to enjoy the nutrition of wild blueberries?

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

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