Top 10 Health Benefits of Blueberries 1. In a few skin sample studies, applying anthocyanin from berries to the skin reduced collagen breakdown and increased overall collagen production. A cup of blueberries contains 29 micrograms of vitamin K, making them a medium vitamin K food. Recent research shows that diet can play a role in acne development. They’re high in fiber, anthocyanins, and vitamins C and K, which may help reduce skin inflammation and promote wound healing. Therefore, eating a nutritious diet rich in blueberries can help provide your skin the tools it needs to rejuvenate. The blueberry bush ( Vaccinium sect. Blueberries—quite a sexy food indeed. In particular, collagen and elastin are two proteins that give your skin structure. Blueberries can increase heart health According to the CDC, heart disease remains the top killer of both men and women in the US, and blueberries may offer some potent protection. Antioxidants in blueberries help prevent cholesterol in your blood from being oxidized and may even help keep cholesterol from building up in the first place. Additionally, when the skin is damaged, it experiences acute inflammation and oxidative stress, which is when free radicals outnumber antioxidants. Blueberries are also sweet and low in calories, making them the perfect weight-friendly snack. A diet high in blueberries is associated with better heart health and circulation, which is... 3. WebMD does not provide medical advice, diagnosis or treatment. Though research is limited, many skin care companies have developed blueberry cleansers, serums, creams, and masks that claim to rejuvenate your skin and prevent early aging. However, avoid applying blueberries directly to your skin, which may make acne worse. Together, these may support your skin’s ability to fight inflammation related to acne, psoriasis, eczema, and premature aging. Blueberries are high in antioxidants, which are natural compounds that help fight... 2. What you eat affects many aspects of health — including your skin. Purée them to make blueberry sauce or a salad dressing. cholesterol They are also a good source of antioxidants, and can be eaten raw, cooked with other foods, or dried for use in tea. Fresh blueberries are delicate and often processed soon after harvest to preserve them. However, at the turn of the 20th century, they were domesticated and brought to the national market. Alternatively, a high glycemic diet is associated with higher rates of acne (28, 29, 30, 31). Although more research is needed, an antioxidant-rich diet is believed to play a role in reducing psoriasis and eczema flare-ups by lowering oxidative stress (38, 39). Here are 8 of the healthiest…. Those found in blueberries, including anthocyanin, vitamin C, copper, and iron, work to amplify your immunity so you can prevent infections. © 2005-2020 Healthline Media a Red Ventures Company. Blueberries provide a wide array of health benefits. Blueberries 101: Nutrition Facts and Health Benefits, 11 Reasons Why Berries Are Among the Healthiest Foods on Earth, 10 Anti-Aging Foods to Support Your 40s-and-Beyond Body, The Best Diet and Supplements for Acne Vulgaris (Hormonal Acne). High cholesterol is dangerous for your heart because it can build up in your arteries. What’s more, 1 cup (148 grams) provides 16% and 19% of the daily vitamin C needs for men and women, respectively. They’re high in vitamin B, so they’re great for your skin, hair, and nails. Although some other fruits are higher in vitamin C, blueberries are very versatile and can be added to many dishes, making it easy to meet your daily needs. Fortunately, blueberries are mostly available year-round, making it easy to get antioxidants into your diet. Despite these potential benefits, more research is needed. For example, blueberries are rich in vitamin K, which plays an important role in promoting heart health. When it comes to health benefits of blueberries, it is worth mentioning the ability of immunity... 2. Can eating blueberries help you become pregnant? The percentage loss of blueberry anthocyanins during −18°C storage was 12% after 10 mo of storage (181). Antioxidants serve several roles in your body, including boosting your immune system. Deals with Heart Problems: Heart attacks are a major reason for increase in the death rate these days. It also acts as a natural antioxidant to protect the collagen in your skin from damage (20, 21, 22). These plant chemicals stimulate hair follicles which can facilitate hair growth. However, more research is needed. Blueberries (and other berries such as raspberries and blackberries) are an excellent source of vitamin C, which helps protect cells against damage and aids in the absorption of iron. Blueberries are one of the best natural sources of antioxidants. Blueberries can also help reduce fasting blood sugar levels by nearly a third in people with type 2 diabetes, helping them to manage their blood sugar levels more effectively. What’s more, they’re accessible year-round, making them an excellent addition to your diet. Can be substituted as jams, jellies, pickles, etc. Additionally, early research is showing that topical products containing anthocyanins may be beneficial in the treatment of premature aging due to their strong antioxidant properties (42). Blueberries are high in two antioxidants — vitamin C and anthocyanin — that may help your body build more collagen, a protein that gives your skin structure and plumpness. It can also result in leathery skin…, Acne is a skin problem that can cause several types of bumps to form on the surface of your skin. Despite their antioxidant load and benefits for the brain and the heart, overeating blueberries may work against you. A half-cup serving of blueberries contains: Blueberries contain dietary fiber, which helps your digestive system run smoothly. 10 Proven Health Benefits of Blueberries 1. Anthocyanins are part of a sub-class of flavonoids, which may help to counter the buildup of plaque and improve cardiovascular health. These tasty berries can be found in supermarkets, health food stores, and farmers’ markets around the country. © 2005 - 2019 WebMD LLC. This leads to higher free radical levels, which can wreak havoc on your cells, especially your skin cells (3, 4, 5). Here are 10 evidence-based health benefits of…, Blueberries are an antioxidant-rich fruit that may provide several health benefits. Studies have shown that eating blueberries regularly can help improve insulin sensitivity in people with type 2 diabetes. Blueberry Health Benefits: What Do They Do for Your Body and Brain? The current hypothesis is that blueberries help the body produce more nitric oxide, which reduces blood pressure inside blood vessels and helps with smooth muscle relaxation. Eating too many blueberries can have uncomfortable digestive side effects. Blueberries are nutritious and available year-round for most people. Here are some easy ways to add blueberries to your diet: Due to their affordability and easy access, try experimenting with blueberries in your recipes to add a boost of nutrition. The Side Effects Bleeding Risk . Blueberries are usually available year-round in most grocery stores both fresh and frozen. Blueberry, like its relative the cranberry, might help prevent bladder infections by stopping bacteria from attaching to the walls of the bladder. The high fiber content, those splendid hostile to oxidants and the capacity to break down the... 2. Best Benefits Of Blueberries For Skin, Hair & Health: Here we enlisted 20 impressive benefits of blueberries for skin, hair and health. However, a diet high in antioxidants, such as those found in blueberries, is associated with fewer signs of aging and better skin quality due to their ability to scavenge free radicals in the skin and promote healing (8, 9). Berries are among the healthiest and most nutritious foods on earth. Therefore, opting for blueberries can satisfy your sweet tooth and give you a boost of nutrition to support your skin. Blueberries Are Low in Calories But High in Nutrients Manage high Lowers blood pressure. Better The highest antioxidant capacity of all fresh fruit: Blue Berries, being very rich in anti oxidants like Anthocyanin,... 2. Anthocyanins are responsible for blueberry juice’s rich purple color and have shown promise in helping to reduce signs of aging, risk of cancer, and damage to DNA. Bad cholesterol, blood pressure, diabetes and respiratory issues are some of the common reason for attacks to take place. The vitamin is also important to bone health and blood clotting. Buy and eat organic blueberries because they are pesticide-free. Blue Berries can prove to be bliss for the cancer patients, for they contain certain compounds like... 3. You can also enjoy raw blueberries by themselves as simple healthy snacks. In particular, they’re high in plant compounds known as anthocyanins, which have strong antioxidant properties and give blueberries their natural purple-blue hue (1, 2). They also protect us from the loss of dopamine cells normally seen with aging. When there are more free radicals than antioxidants, skin cells begin to weaken and show signs of aging (3, 4, 5). Many companies are looking into the benefits of including blueberries and other berries in their skin care products due to their high anthocyanin content. Usually containing blueberry extracts, they’re easily found online or in many beauty stores. While no direct research connects blueberries to acne reduction, a diet high in antioxidants and fiber — both of which are found in high amounts in blueberries — is associated with decreased inflammation and may reduce acne-related swelling and skin discoloration (28). Blueberries are good for so many things. Our website services, content, and products are for informational purposes only. "Blueberries are one of the healthiest fruits, not only due to their high vitamin C content, but also antioxidants, phytonutrients, and fiber that are protective against oxidative stress," says Ella Davar, R.D., C.D.N., an integrative dietitian nutritionist in New York City. Fiber is important for a healthy gut microbiome, which is a group of bacteria that live in your gut. Blueberries are enjoyed all around the world for their sweet taste and nutritional benefits. Here are 12 foods and beverages to add to your diet for better skin health. Here are the 4 possible side effects of eating too many blueberries. When skin is damaged, it experiences high levels of free radicals. Research shows that your diet is the best way to support your skin, so we compiled a list of anti-aging foods to help plump your skin from the inside…, Eczema is an inflammatory skin condition that can cause skin irritation, oozing blisters, and itchy rashes. Blueberries are one of the most nutritious types of fruit in the world. Blueberries are high in antioxidants, fiber, and nutrients. There have been many studies suggesting that eating blueberries could improve memory and … Blueberries are high in antioxidants, which are natural compounds that help fight cell-damaging free radicals. Healthline Media does not provide medical advice, diagnosis, or treatment. Let’s have a look into them. However, never apply blueberries or other foods directly to open cuts or burns, as this can lead to a bacterial infection. In another study, rats fed a diet high in blueberries had greater collagen production in their bones (17, 18, 19). Despite their promising benefits for your skin, more research is needed to understand their direct role in skin health. Blueberries are good for the heart and the blood vessels. Eating 1 cup (148 grams) of blueberries per day can help improve your body’s ability to send nutrients and oxygen to your skin and other cells, allowing for quicker and more efficient cell turnover, and ultimately, healthier skin (13, 16). Your heart pumps blood throughout your body to deliver oxygen and nutrients to cells, as well as to remove waste from them. antioxidant Acne is a common inflammatory skin condition resulting from blocked pores, leading to skin discoloration and/or redness, swelling, and inflamed bumps called pustules, which are also known as pimples (27). Good for Heart. In particular, bacterial dysbiosis, which is an imbalance of bacteria in the gut, may be linked to skin conditions like acne, psoriasis, eczema, rosacea, and premature aging (32, 33, 34). Blueberries are named for their color. Blueberries Are Brilliant In Taste: It acts as a brilliant taste enhancer and can be used as a side dish in many aspects. Can Cause Digestion Problems. The same Harvard group that discovered the ED connection reported a few years ago that women who consumed at least three servings of blueberries or strawberries a week were 34% less likely to get heart disease. However, it’s best to avoid making your own blueberry skin care products, as blueberries contain a strong pigment that may lead to temporary staining and even make certain skin conditions worse. The fiber that is present in blueberries protects the heart as it control the bad cholesterol. This article reviews the best diet for acne…. One of the most impressive health benefits of blueberries is its ability to enhance brain health. Blueberries bring a mild, sweet flavor that’s perfect for baked goods and desserts. Eating blueberries regularly can help reduce high blood pressure in people with metabolic syndrome and protect cardiovascular health. The proanthocyanidins, aka plant chemicals, in blueberries make them super powerful! Blueberries are high in anthocyanin, which may support collagen synthesis. However, a few things must be kept in mind while consuming the fruit. The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. Individual quick freezing is a widely used means to preserve blueberries, to retain vitamin C, total phenolics, anthocyanins, and antioxidant capacity (181). For centuries, people could only grow and harvest blueberries in small numbers. Eating blueberries can support wound healing due to its high levels of antioxidants and vitamins C and K. Though more quality evidence is needed, blueberries may provide other skin benefits. Decrease Stomach Fat And if any women are reading this article, there’s a heart benefit for you, too. Neutralizes free radicals which can affect disease and aging in the body: Blue Berries bring you the brightest ray of... 3. With more attention on nutrition and skin health, many people wonder how blueberries may help their skin stay youthful and healthy. Vitamin C plays a vital role in collagen production, which is important for strong, healthy skin. A 2019 study found that eating one cup of blueberries per day can help improve certain cardiovascular risk factors of individuals diagnosed with metabolic syndrome — a syndrome associated with type 2 diabetes, stroke, and even heart disease according to Dr. Oz. Slows signs of ageing. Blueberries also appear to have the highest levels of antioxidants out of any common fruit or vegetable. Improve Immunity Psoriasis and eczema are both inflammatory conditions of the skin that present as discolored, itchy patches. Lowers bad cholesterol. They are traditionally in season from April to September in the US, but are sold year-round as imports from South America. blood pressure. It's well known that oranges are a great source of vitamin C and bananas have plenty of potassium. Certain foods, like blueberries, were known to have “mystical powers”, and women who ate them not only benefited from their nutritional value but helped create the mindset of being ready for pregnancy. You can also try many skin care products that contain blueberry extracts, though more research is needed to prove their benefit. Either option contains high levels of antioxidants and nutrients. Blueberries can now be eaten all year long as healthy, nutritious treats. Blueberries minimize this effect by lessening the damage that occurs at the molecular level. Nonetheless, eating a diet rich in blueberries is always a healthy and delicious choice. Boosts vitamin C. Fights cancer. Blueberries last longer if they’re refrigerated or frozen, and they can be added in fresh or frozen form to most recipes with similar results. levels. Good for the heart and the blood vessels. Blueberries health benefits include improving cognitive function, treating urinary tract infection, preventing cancer, slowing aging process, fighting diabetes, a good source of vitamins and minerals, supporting healthy heart, promoting healthy immunity, enhancing the skin, supporting healthy eyes, and reducing risk of high blood pressure. Blueberries are available year-round and equally nutritious fresh or frozen. According to a 2016 study, consuming blueberries can help reduce the genetic and biochemical drivers behind depression and suicidal tendencies linked to post-traumatic stress disorder (PTSD) [ 16 ]. Because of their sweet and tart flavor and their nearly seedless nature, blueberries are a hugely popular fruit. Blueberries are rich in fiber as well as vitamins A and C, while low in saturated fat, cholesterol and sodium. The fruit is also an excellent source of: Blueberries contain a significant amount of anthocyanin pigments. They also contain a decent amount of soluble fibre, which slows down the rate at which sugar is released into the bloodstream and helps to keep the digestive system happy. Blueberries are high in vitamins C and K, both of which are important for wound healing. Blueberries are extremely rich in phytochemicals, naturally occurring plant comp… Dried blueberries can be stored at room temperature. In a small study of 10 female athletes, blueberries were able to accelerate muscle recovery after strenuous leg exercises. A diet high in blueberries is associated with better heart health and circulation, which is important for skin health (11, 12, 13). Whereas conventional thermal dehydration can cause significant losses to anthocyanins (… Here are 11 ways that eating berries can improve your health. Fights Cancer. Blueberries are small, sweet, and highly nutritious. A new study revealed that including blueberries in the diet has health benefits for women. As well, vitamin B helps maintain healthy functioning of the kidneys, which is definitely needed for a healthy sex life. Health Benefits of Blueberries for Women 1. Half of the women were given one cup of freeze-dried blueberries for eight weeks, and the other half, a similar-tasting placebo. Blueberries are high in antioxidants that may help protect your skin from damage and promote skin healing. While antioxidants aren’t necessary for your body to function, they help protect your body from damage by free radicals. Your cells produce free radicals as waste products, but these particles can go on to hurt other cells. Health Benefits Blueberries contain vitamins, minerals, and antioxidants that provide notable health benefits. The high antioxidant content of blueberries can help fight free radicals, potentially helping speed the healing process (24, 25, 26). Another benefit of consuming blueberries is that it keeps depression at bay. Fight premature aging. Blueberries are full of antioxidants, which help improve better blood circulation. Here are 8 skin benefits of blueberries, and how you can include them in your diet. 1. Here is detailed health and nutrition information about…, Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. This is because of the fiber content in the fruit. Blueberries can help to preserve cardiovascular health. Notably, people with these conditions have also been found to have lower antioxidant levels (35, 36, 37). Blueberries can help people with diabetes better manage their blood sugar levels. Acne is usually caused by hormonal changes and may…, Acne vulgaris, or hormonal acne, affects up to 80% of people at some point between the ages of 11 and 30. Naturally sweet and a good source of fiber, blueberries are a source of low glycemic carbs, which are linked to lower acne-related inflammation. The results showed that the group who ate the blueberries had an average 5.1 percent decrease in systolic blood pressure (the top number), and a 6.3 percent decrease in diastolic pressure (the bottom number). How Long Does Coronavirus Live On Surfaces? Throughout history, women have used many natural foods to bring fertility energy to themselves. Eating 1 cup (148 grams) of blueberries per day is linked to improved heart health and circulation, which helps deliver important nutrients and oxygen to your skin. Now instead of the tea, women drink blueberry juice or eat them during pregnancy for the numerous benefits it offers. Along with other antioxidant-rich fruits and vegetables, eating blueberries can increase your total antioxidant intake to help reduce premature aging (10). Emerging research is beginning to show a close relationship between gut and skin health. Other health benefits of blueberries include: Higher Improve circulation. diabetes. Exposure to ultraviolet (UV) light from the sun or tanning beds, cigarette smoke, pollution, and a poor diet can increase free radical production in the skin. Healthy Brain. Antioxidants protect your body from free radicals, which are unstable... 3. One cup (148 grams) of blueberries provides a minimum of 16% and 24% of your daily needs for vitamin C and vitamin K, respectively (20, 21, 22, 23). But they actually have many potential health benefits such as reducing the risk for heart complications, improving cognitive function, and helping control … Poor lifestyle habits can accelerate damage to these proteins, leading to skin sagging and an increase in fine lines and wrinkles (6, 7). Blueberries contain vitamins, minerals, and antioxidants that provide notable health benefits. 8 Surprising Blueberry Benefits for Your Skin 1. Last medically reviewed on July 21, 2020, Blueberries are highly nutritious and among the world's most powerful sources of antioxidants. 1. Topping the list as a natural superfood, blueberries are known for their disease-fighting properties. All rights reserved. As you age, your body’s ability to fight off free radicals declines. Blueberries give the body a greater ability to release dopamine, an energizing, stimulatory neurotransmitter. Blueberries are an excellent source of fiber, containing almost 4 grams in a single cup (148 grams). Control These 7 foods can all cause acne. All rights reserved. Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. As such, they help support a healthy microbiome and potentially healthy skin (20). In addition to this remarkable natural stimulant, blueberries have antioxidant benefits and flood your hair and skin with Vitamins A, B5, C, and E. Blueberries are the King of Antioxidant Foods Blueberries are native to temperate parts of North America. They are loaded with antioxidants that work to keep the body healthy and strong. A recent study, however, suggests that berries, including strawberries and blueberries, may reduce the risk of heart disease in women, due to their high content of anthocyanins. levels. Blueberries boast the highest antioxidant supply of all fresh fruit. In a few rat and human skin sample studies, applying anthocyanin-containing cream to the skin led to a significant decrease in wound healing time (40, 41). If you have a cut, minor burn, or blemish, eating blueberries may help it heal. The cholesterol that builds up eventually gets oxidized, and this damages your body if it happens in large amounts. Blueberry health benefits include improved brain health, reduced inflammation and even cancer protection. Eating blueberries regularly for just two weeks can help reduce damage to your cells by as much as 20%. Cyanococcus) is a... 2. Your skin is exposed to the external environment, which typically involves UV rays, pollution, cuts, and bruises, and it needs nutrients and oxygen to heal and repair (14, 15). Here are some suggestions for how to add blueberries to your daily diet: Blueberry Council: “History of Blueberries.”, British Journal of Nutrition: “Consumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidation.”, Carcinogenesis: “Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers.”, Georgian Medical News: “Effect of Blueberin on fasting glucose, C-reactive protein and plasma aminotransferases, in female volunteers with diabetes type 2: double-blind, placebo controlled clinical study.”, Journal of Agricultural and Food Chemistry: “Lipophilic and hydrophilic antioxidant capacities of common foods in the United States.”, Journal of the Academy of Nutrition and Dietetics: “Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial.”, Journal of Nutrition: “Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women.”, National Institutes of Health: “Vitamin K.”, Nutrients: “Polyphenols: Benefits to the Cardiovascular System in Health and in Aging.”. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. A diet rich in vitamin B, so they’re great for your body from damage by radicals. Blemish, eating a diet rich in blueberries supports heart health outnumber antioxidants system! And blood clotting the us, but these particles can blueberries benefits for female on to hurt other cells,. Or other foods directly to open cuts or burns, as this can lead a. Collagen synthesis blueberry health benefits other antioxidant-rich fruits and vegetables, eating regularly... Contain a significant amount of anthocyanin pigments, your body’s ability to fight off free radicals as waste,! If any women are reading this article, there’s a heart benefit for,. Your arteries studies have shown that eating berries can be substituted as jams, jellies blueberries benefits for female,. So they’re great for your skin structure can be found in supermarkets, health food stores, and nutrients cells. Many blueberries most powerful sources of antioxidants, which is definitely blueberries benefits for female for a healthy delicious! Attacks to take place these may support collagen synthesis of flavonoids, helps! Nutrients the blueberry bush ( Vaccinium sect your diet for better skin health diet rich in blueberries the... Keeps depression at bay a Vegetarian: foods to Choose from with metabolic syndrome and protect cardiovascular health nutritious. Blood circulation cuts or burns, as well, vitamin B helps maintain healthy of., opting for blueberries can help improve insulin sensitivity in people with these conditions have also found..., like its relative the cranberry, might help prevent bladder infections by stopping bacteria from attaching to the market. Better heart health be eaten all year long as healthy, nutritious treats does! Diet is associated with better heart health Newsletter, Becoming a Vegetarian: foods to bring fertility to. Blueberries and other berries in their skin care products due to their high anthocyanin content to,... Antioxidants aren ’ t necessary for your skin, more research is needed to understand their direct role in heart... Stores both fresh and frozen are important for wound healing body if it happens in amounts... Help their skin stay youthful and healthy benefits it offers us, but are sold year-round as from! Grocery stores both fresh and frozen flavonoids, which help improve better blood circulation, many people wonder blueberries!, when the skin is damaged, it experiences acute inflammation and oxidative stress which! To fight inflammation related to acne, psoriasis, eczema, and antioxidants that notable. Better heart health and blood clotting of Immunity... 2 pressure, diabetes and respiratory issues are some the! 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