Nutrihealthline.com – The cranberries are a little berries red or dark blue , with a fruit healthier than counting on a lot of antioxidants. They are popularly known as fruits of the forest and have become in recent years one of the most consumed fruits due to the many health benefits they provide.
They can be found both cultivated and wild, the latter having a more intense flavor
Table of contents
- 1 They can be found both cultivated and wild, the latter having a more intense flavor
- 2 Revitalize memory
- 3 If you want to know what are the benefits of consuming blueberries, read on; In the following lines you can find the most important ones.
- 3.1 1. It is anti-inflammatory
- 3.2 2. Reduces the risk of cancer
- 3.3 3. Rejuvenate
- 3.4 4. Prevents neurodegenerative diseases
- 3.5 5. Prevents DNA damage
- 3.6 6. Helps fight diabetes
- 3.7 7. Promotes the presence of good cholesterol
- 3.8 8. Lowers blood pressure
- 3.9 9. Improves cognitive functions and memory
- 3.10 10. Improve eyesight
- 3.11 11. Helps reduce fat
- 3.12 12. Helps to have better intimate relationships
- 3.13 13. Improves hair health
- 3.14 14. Take care of the skin
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Low-calorie fruits that should always be eaten when they are firm, without damaged parts, keeping them in the fridge and washing them only when they are going to be consumed.
Here we tell you what are the benefits and properties of blueberries so you can start including them in your diet.
Properties of blueberries
Within the list of foods rich in antioxidants, blueberries are one of the foods with the highest antioxidant power. An antioxidant power that is due to the combination of organic acids and anthocyanins, substances that give it its characteristic color and among which malvidin, peonidin, cyanidin or mirtilin stand out.
In addition to these properties, blueberries contain tannins and flavonoids, B vitamins, vitamin C and essential minerals such as manganese. The best way to consume them to take full advantage of their properties is to eat them fresh , although they also keep most of their vitamins and anthocyanins frozen. In contrast, blueberries in jam or pasteurized juices lose vitamin C.
Among the benefits of blueberries are:
Ideal to protect against the risk of cardiovascular diseases
Among the recommended practices when it comes to taking care of the health of our heart are following a healthy diet in which blueberries are not lacking. Blueberries have a component, pterostilbene, which is ideal for preventing diabetes and heart disease.
Blueberries are rich in anthocyanin, a substance that has the benefit of revitalizing memory, slowing down neurological deterioration caused by diseases such as Alzheimer’s. The antioxidants that it has also help to lift the mood, being advisable to consume them regularly.
They prevent and help stop urine infections
Consuming blueberries helps in the prevention and treatment of urinary infections. By having a large amount of organic acids, the urine becomes somewhat more acidic, slowing down the proliferation of bacteria. To this action is added that of flavonoids, capable of preventing the amount of microorganisms from increasing.
An ideal food to include in weight loss diets
Being low in calories, sugars and rich in antioxidants and fiber, blueberries are really effective for weight loss. The amount of fiber it has favors the elimination of fats, the nutrients they provide are also key.
Improve eye health
According to many studies, anthocyanins are effective for protecting the eye and regenerating damage caused by diseases such as macular degeneration, cataracts, glaucoma or retinitis pigmentosa.
Protect against digestive infections
Blueberries help fight the action of digestive infections, helping to have healthy digestions thanks to the amount of nutrients they provide. Thanks to blueberries you will be able to regulate intestinal transit and enjoy lighter and lighter digestions.
If you want to know what are the benefits of consuming blueberries, read on; In the following lines you can find the most important ones.
1. It is anti-inflammatory
Blueberries contain a large amount of antioxidants ; one of the most important that this fruit offers are proanthocyanidins. These molecules are known to be powerful anti-inflammatory agents. In this way, they help reduce the harmful effects of certain pathologies and injuries, making healing take less time to occur and require fewer resources from our immune system.
Thus, incorporating blueberries into the diet can make a difference in people with a tendency to suffer from health problems characterized by frequent inflammatory reactions, such as stiffness or muscle pain.
2. Reduces the risk of cancer
In a world population that increasingly lengthens its life expectancy, cancer is one of the most frequent diseases, and in recent decades the number of cases of individuals with cancer has increased. According to estimates by the Spanish Society of Medical Oncology (SEOM), in 2015 220,000 cancer patients were diagnosed in the Spanish territory.
Some studies have concluded that the consumption of this fruit can help combat the risk of proliferation of cancer cells when these are few and, in addition, they do so without damaging other cells. This is because blueberries contain gallic acid and resveratrol, two important compounds that help reduce the negative impact of cancer. Of course, it must be clear that the simple fact of consuming blueberries will not serve to cure cancer or make existing tumors disappear.
Proanthocyanidins, present in this food , are also important for the body because they have a great capacity to combat other phenomena and to improve health. Additionally, they appear to be helpful in reversing the aging process in a number of ways, including by scavenging free radicals in the skin and other organs, to make the skin look healthy and youthful.
4. Prevents neurodegenerative diseases
Blueberries have substances that act as neuroprotective agents, largely due to their massive antioxidant content, which has already been discussed in the previous points.
Gallic acid plays a very important role in terms of neuronal function, as it prevents cognitive deterioration and the development of certain degenerative diseases such as Alzheimer’s and Parkinson’s , by preventing the oxidation of cells in the brain, which makes it degenerate more slowly.
5. Prevents DNA damage
Oxidative damage can occur in our cells on a daily basis, and this oxidation is one of the reasons humans age. This is why antioxidants are so important. But oxidation can also affect DNA , and in this way mutations can occur, which in turn increase the risk of cancer. Research shows that consuming blueberries daily decreases oxidative DNA damage by up to 20%.
6. Helps fight diabetes
A study published in 2010 in the Nutrition Journal states that consuming this fruit improves insulin sensitivity in obese people resistant to this hormone . Therefore, consuming blueberries can help fight diabetes. Insulin is a hormone produced in the pancreas, which helps the body metabolize carbohydrates properly, and prevents blood sugar from rising excessively.
7. Promotes the presence of good cholesterol
As stated by the United States Department of Agriculture, the blueberry is the fruit with the highest amount of antioxidants, and it is considered one of the best foods to fight cholesterol. Blueberries increase the liver synthesis of good or HDL cholesterol and inhibit the formation of bad or LDL cholesterol.
8. Lowers blood pressure
Blueberries help lower and regulate blood pressure, in large part because they cause a greater flow of antioxidants and nutrients in the body, which prevents the accumulation of cholesterol, and generally this helps the body to function better.
Blueberries can also prevent blood glucose spikes by enhancing the body’s response to insulin. This means that the body transports nutrients better and the blood circulates smoothly. Also, a recent study from the University of Florida concludes that the daily consumption of blueberries could be key to reducing blood pressure.
9. Improves cognitive functions and memory
Blueberries have been shown to increase cognitive function in rats and humans . Blueberries have also been shown to improve memory . For one study, a group was asked to drink blueberry juice daily and a control group was to consume a placebo drink. The group that consumed the blueberry juice showed positive increases in partner learning and word recall.
10. Improve eyesight
The retina of the eyeball can also suffer oxidative damage, as it is a vulnerable tissue and can be easily damaged by inflammation or infection. Damaging the retina means that vision damage occurs, so keeping the retina healthy is essential for maintaining vision in old age. Fortunately, blueberries contain a large amount of antioxidants called anthocyanins, which prevent eye damage .
11. Helps reduce fat
Blueberries are ideal for a healthy diet and to lose weight , as they contain a large amount of fiber and a low caloric value. This makes this fruit a healthy alternative, which helps regulate intestinal function and helps you feel more satiated thanks to the fiber. In addition, there are several investigations that affirm that blueberries stabilize blood sugar levels and prevent the accumulation of fat.
12. Helps to have better intimate relationships
Blueberries help increase endogenous nitric oxide production, which is often associated with a lower risk of heart disease. But not only that, but nitric oxide intervenes in the erection of the penis. In fact, the active Viagra, sildenafil, increases nitric oxide levels substance in in the body to produce its effect. If you want to know how this happens, you can read this article: ” Nitric oxide (neurotransmitter): definition and functions “.
13. Improves hair health
Blueberries improve hair health. Vitamin B is good for increasing hair growth , because it improves oxygenation and blood circulation in the body, particularly in the scalp. In addition, the reduction of cholesterol is also positive in this regard, and anthocyanins help to stimulate hair growth.
14. Take care of the skin
Antioxidants fight the presence of free radicals in the skin, which can cause severe damage in this area of the body. The phytochemicals and antioxidants present in cranberry make the skin look smoother and more youthful . In addition, it is possible to use this fruit as a mask to combat acne.