Blueberries are a nutrient-rich superfood well-known for his or her varied health advantages, starting from cancer-fighting properties to maintaining insulin levels in diabetes patients.

Recent research suggests that consuming a handful of untamed blueberries can improve cognitive and cardiovascular health.

Researchers from King’s College London Faculty of Life Sciences and Medicine in the UK evaluated 61 healthy female and male participants, aged between 65 and 80 years. The participants got a every day drink of 26 grams of freeze-dried wild blueberry powder for 12 weeks, while the control group had a matched placebo.

The blueberry drink was reminiscent of 178g of whole blueberries, which involves around 75–80 blueberries.

At the tip of the study, researchers found the group that took blueberry drink was higher at executive function, had improved short-term memory and had faster response times. They were also found to be higher at recalling word lists and task switching.

The participants also showed improvements in systolic blood pressure and blood vessel function in comparison with the control group.

Researchers consider the useful effects of blueberries were attributable to their blue pigments called anthocyanins. They’re a category of polyphenols that’s found effective in increasing cardiovascular and cerebral blood flow.

These pigments are present in strawberries, raspberries, red grapes and purple vegetables. Other food items that contain anthocyanins are broccoli, pears and spices like turmeric.

“There’s some evidence on health advantages of other anthocyanin-rich foods, and there isn’t a reason to think that they may not work in addition to blueberries, so long as the quantity of anthocyanins supplied with such foods is enough, and that the anthocyanins are bioaccessible and bioavailable,” said Dr. Ana Rodriguez-Mateos, a lead creator of the study.

Based on experts, the guts and cognitive advantages should not just restricted to wild blueberries, as previous studies have found similar advantages in other sorts of blueberries.

Well-known health advantages of blueberries

Bone health: Blueberries are wealthy in nutrients like iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K which are crucial for bone health. These minerals help to take care of bone structure, strength and elasticity of the joints.

Healthy skin: Blueberries are a wealthy source of vitamin C that helps to enhance collagen synthesis, which works to smoothen wrinkles and improve overall skin texture. Anti-inflammatory properties in blueberries may assist in treating psoriasis and reducing eczema, while antioxidants in them assist in protecting the skin from environmental damage.

Maintains blood pressure: Blueberries help the body produce more nitric oxide, which is liable for reducing blood pressure inside blood vessels. The low sodium level of blueberries also helps the body to take care of blood pressure.

Diabetes superfood: Filled with vitamins, antioxidants, minerals and fiber, American Diabetes Association calls blueberries a diabetes superfood. Eating blueberries helps in glucose processing, weight reduction and insulin sensitivity in diabetes patients. It’s a fruit low in Glycemic Index, an indicator that shows how quickly each food affects the blood sugar level.

Prevents cancer: Powerful antioxidants and vitamins A and C in blueberries provide protection against cell damage attributable to free radicals. Blueberries also contain folate, which helps in DNA synthesis and repair.

Tricks to take into accout while eating blueberries

• Although blueberries might be cooked and eaten raw, you may get essentially the most of their advantages when eaten fresh.
• Eating too many blueberries like every other thing is harmful, as it will possibly cause an overdose of vitamin K and fiber, which might lead to varied diseases.
• People who find themselves allergic to blueberries must stay off the fruit despite its health advantages.
• Individuals who have Glucose-6-phosphate dehydrogenase deficiency shouldn’t take blueberries. G6PD is a genetic disorder where individuals show issues in breaking down some chemicals in food and medicines.
• Blueberries might be eaten on an empty stomach as they could help regulate metabolism and blood pressure.

Berries, especially blueberries, contain nitric oxide which might have a useful effect on blood flow.
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