Though the roster of “superfoods” is filled with names that many people outside of nutritional circles are probably not too familiar with, most of us know and love the common blueberry. This popular, sweet little berry is packed with important nutrients, and can be a great contribution to overall good health.
Blueberries are full of the micronutrients that our bodies require for healthy functioning. They are also a good source of vitamin A, vitamin K, manganese, and important dietary fiber. Another great thing about blueberries is that they have a low glycemic load. What this means is that they do not substantially raise blood glucose levels after being eaten. There is promising evidence that blueberries are good for:
1. Improving memory function
A 12 week study out of the University of Cincinna found that older adults benefited from improved memory after consuming wild blueberry juice on a daily basis. The researchers concluded that this was likely due to antioxidant and anti-inflammatory compounds known as anthocyanins that are found in blueberries.
2. Supporting heart health
The antioxidant effect of blueberries may also help to prevent cardiovascular disease. Though more research needs to be done, especially in humans, researchers at the University of Arkansas discovered that mice fed with blueberry powder showed healthier heart vessels.
3. Preventing urinary tract infections (UTIs)
Blueberries may be helpful for preventing UTIs because they contain compounds known as flavonoids. Flavonoids are good for helping the body fight off and get rid of bacterial infections.
4. Reducing inflammation
Along with the already noted anti-inflammatory effect of anthocyanins, flavonoids are also known for their anti-inflammatory properties. This can make blueberries helpful for inflammatory diseases such as arthritis. Of course, such conditions require a healthy lifestyle of a good diet and regular exercise in order to be managed properly, but consistent blueberry intake may help to reduce some of the pain.
5. Helping to prevent cancer
One of the most exciting and hopeful new paths coming from research into the health effects of blueberries is the possibility that they may prevent and inhibit the growth of cancer cells. These studies are tentative and have so far only been done on animals or on human cells in a laboratory setting. Nonetheless, researchers have had promising results that are sure to lead to more studies in the future.
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