The health benefits of blueberries and blackberries are one of nature’s rare super-foods with so many established health benefits and more being discovered every other week it seems. Blueberries and blackberries are good sources of vitamins C and niacin, the mineral manganese, and a number of potent antioxidants. On top of promoting all round good health, there are specific health benefits of blueberries and blackberries that make them a very beneficial part of your diet.
Health Benefits Of BLUEBERRIES And Blackberries
Blueberries are native North American fruit. When it comes to improving your general health, these tiny blue dynamos are miracle workers. They are rich in flavonoids and phytochemicals that came from Mother Nature. Low in calories and high in flavor and minerals are blueberries (1, 2).
They have anti-cancer properties, can improve night vision, postpone aging, aid in avoiding brain plaque, and aid in cardiovascular safety. The same family as azaleas, rhododendrons, cranberries, and bilberries includes blueberries. These two berries are both indigenous to North America.
The early people of North America valued blueberries, which they collected and utilized both fresh and dried as well as a component in other recipes. They supported and nourished health and were respected for their therapeutic effects in addition to their value as a flavoring. They were a mainstay of the diet of Native Americans in North America.
For longer shelf life, keep blueberries in the fridge. Consume deep blueberries that are firm, plump, and skin-free. They should typically be consumed within a week. Fresh berries could keep for ten to fourteen days if kept in the refrigerator. Eat them whole, blend them into a smoothie, or prepare a pie with them! There are many different ways to consume this fruit. Attempt some blueberry juice as well for a beneficial antioxidant beverage!
Blueberry Nutrition Information
Blueberries in their raw state make a great snack. Two and a half ounces is a common serving size, which equates to about fifty berries of average size. An average serving has about forty calories, practically none of which come from fat.
Naturally, there is no cholesterol and very little sodium. One serving of the fruit contains about seven grams of sugar and two grams of dietary fiber, making up the majority of its weight in carbohydrates.
Blueberries are mostly known for providing vitamins C and K as well as the mineral manganese, while they also contain trace amounts of a number of other vitamins and minerals. In reality, this fruit offers a fifth of the daily needed manganese intake and a fourth of the daily recommended vitamin K intake, as per the recommendations of the United States Department of Agriculture. Additionally, blueberries include a negligible amount of B vitamins, which give the body energy.
Health Benefits Of Blueberries
Guess which fruit tops the list for antioxidants and their health benefits. Everyone is aware of the importance of antioxidants in preserving and restoring our health, and blueberries, more than any other fruits or vegetables, have the highest antioxidant content.
One of the few fruits that are indigenous to North America is these delectable berries. When you consider the following list of health advantages, you will see why berries, leaves, and roots were utilized as medicines.
Since heart disorders are not something to take lightly, you should take precautions to guard against them all. Blueberries are an excellent dietary supplement to prevent and treat many heart ailments due to their abundance of antioxidants, high fiber content, and capacity to dissolve LDL (bad cholesterol).
Many studies have demonstrated the heart-health benefits of red wine, which are attributed to the phytonutrient anthocyanin, which is present in the wine. It just so happens that this mineral is also present in blueberries, however, blueberries have 38% more anthocyanins than red wine.
Treating endothelial tumors
According to a study that was published in the journal Antioxidants & Redox Signaling, blueberries may also prevent the growth of tumors in young children. The therapeutic potential of blueberries for endothelial cell neoplasms, a soft-tissue malignancy that affects 3–10% of neonates, was examined through experimental studies. According to a study, blueberries can block the molecular processes that give rise to cancers.
The results imply that blueberries could be a welcome dietary alternative to steroid medication, surgery, or youngsters having to put up with lesions—all of which have their own major risks and adverse effects. However, more research is needed.
Blueberries are known as “the vision fruit” in Japan due to their capacity to reduce eye strain. Age-related vision issues including cataracts and macular degeneration are known to be helped by the different vitamins, minerals, and lutein (a carotenoid pigment found in plants and egg yolk) contained in blueberries.
According to research in the Archives of Ophthalmology, eating three or more servings of fruit each day can reduce your risk of age-related macular degeneration (ARMD), the primary cause of visual loss in adults, by up to 35%.
Before taking out for their night missions during World War II, British Air Force pilots were frequently given bilberry preserves (a relative of the blueberry family) to help them adjust to varying light levels and improve their night vision.
Reduces Belly Fat
According to research from the University of Michigan Cardiovascular Center, eating blueberries had an impact on genes related to fat accumulation and fat burning. Rats used as test participants were given powdered, freeze-dried blueberries. The outcomes showed that these rats had lower levels of triglycerides, cholesterol, and abdominal fat (blood fats). Of course, additional research is required to validate these results in humans.
There are several antioxidant advantages of blueberries! They can aid in enhancing skin’s look and promoting good skin care. Antioxidants fight off the harmful free radicals that have skin aging. Reduce wrinkles and fine lines. Blueberries moisturize the skin and aid in skin layer restoration. If you want to improve the appearance of your skin, you might want to try this natural skin care remedy.
Adding blueberries to your diet can help you learn and remember things better. According to a University of Reading study, blueberries can reverse age-related brain decline, particularly in working memory and neuronal processes.
The study, which was written up in the journal Free Radical Biology and Medicine, shows that meals high in phytochemicals, like blueberries, improve nerve cells’ capacity to function and promote nerve cell regeneration. The 12-week experiment used adult rats and was conducted on them.
After receiving blueberry extract for three weeks, the rats’ memory performance and decision-making time both improved. The study provides a rationale for the idea that diets rich in fruits and vegetables, and notably in phytochemicals known as flavonoids, enhance memory performance. The results might also be used in ongoing studies on diseases like Alzheimer’s disease that cause cognitive deterioration.
An additional nutrient found in large quantities in blueberries is a flavonoid by the name of kaempferol. According to research conducted with over 60,000 women who participated in the Nurses’ Health Study between 1984 and 2002, ovarian cancer risk was reduced by 40% for women whose diets contained the highest kaempferol.
As you can see, blueberries have a wide range of health advantages, therefore everyone should think about including them in their diet. To get the full advantages of superfoods, though, you need to consume them in moderation. Additionally, before including any new foods in your diet, you should speak with your doctor.
Combine about ten blueberries, or about one hand’s worth, with a tiny amount of plain Greek yogurt (one tablespoon or so). Combining everything well will make it smooth. Avoid touching your eyes or other delicate skin areas when applying a thin yogurt mixture to your face. Leave on for ten to twenty minutes, roughly.
The face should be gently towel-dried after a cool water rinse. Stop using right away if you feel any discomfort or skin irritability. Always seek the advice of your doctor, if necessary, on your individual skin care requirements.
Health Benefits Of Blackberries
Blackberries are among the top ten foods that carry the most antioxidants. Despite having additional health advantages, this is primarily due to blackberries’ membership in the berry family. There are numerous health advantages of eating blackberries. So many individuals worldwide are searching for beneficial techniques to enhance their health but are unsure of where to find them (3, 4, 5).
There are blackberries all around the world. Other names for them include lavers, brumblekites, and bramble berries. The North American and European kinds are unique from one another, with the North American types reaching full maturity extremely early in the summer.
Blackberries often have thorns; however, more modern varieties offer thornless varieties. You can discover loganberries, boysenberries, and the less well-known ollalieberries among the hybrid blackberries. Compared to the berries often used in pies, these ones are less sweet.
The best period to cultivate blackberries is from July through the beginning of October. They range in color from deep purple to black, and some are even yellow, dark red, or blue! They have firm seeds and are tall and slender.
They feature distinctive white flowering blooms and grow in clusters. Brambles are the bushes that yield blackberries. The lifespan of these bushes is between 15 and 20 years. As a general rule, remember that fruit is sweeter the darker it is. These berries are incredibly tasty.
The health benefits of blackberries are:
Prevents breast and cervical cancer
Preventing cancer is always a good thing. Women have a constant fear of developing breast cancer and cervical cancer because the danger is constantly very high. Consuming blackberries will stop this from happening. If left untreated, cancer is a fatal illness.
According to the USDA, a single cup of blackberries, which weighs close to 140 grams, only has about 62 calories. This amount will provide you with 32% fiber, 9% folic acid, 5% iron, 4% calcium, and 50% of your daily recommended intake of vitamin C.
Antioxidants are organic substances found in plants that shield the human body by neutralizing free radicals, and blackberries are rich in these substances. Blackberries boost your immune system, slow down the aging process, and help with balance, motor skills, memory, and coordination.
Blackberries have a high potassium level, which helps regulate blood pressure, a high vitamin A and C content, which both serve to speed up metabolism, and a bonus of about 46 mg of calcium per cup serving.
Because blackberries are a low glycemic carbohydrate, you can eat as many as you like without having to worry about your insulin levels rising. This is because they only very gradually transform into sugar in your body. They are a wonderful food to burn fat because of this.
Strengthening of blood vessel
Your body has a lot of blood vessels. The blood veins that are closer to the heart’s center are those that need attention the most. You may avoid heart disease and improve your vision by having healthy blood vessels. Everyone can get a better vision. You may strengthen your blood vessels and benefit your body in a number of ways by consuming blackberries.
Relief from diarrhea and intestinal irritation
The quick-relief method offered by blackberries is this. Take some blackberries to treat your diarrhea and digestive pain from that Mexican supper you regret eating. You’ll feel better for completing such a straightforward assignment.
How To Prepare Blackberries
For the highest nutrition and ability to burn fat, consume blackberries uncooked. The best ones are organic.
If you want them to be extremely fresh, only buy what you will eat in a few days’ time due to their short shelf life. Freezing them is an additional option. Blackberries should not be washed until they are ready to be consumed. They will spoil faster if you rinse them and put them in the fridge. Just a word of advice: if you want to freeze blackberries, wash them first and put them in the freezer as soon as you can.
Although blackberries don’t go bad as quickly as blueberries or strawberries, they will still only stay fresh for about a week in the refrigerator under ideal conditions. Mold will quickly grow on them if you keep them at room temperature on the table. Rinse the berries, remove the hulls, and put the fruit in a zippered plastic bag with as much air as you can before placing it in the freezer.
Although blackberries are excellent on their own, you can also combine them with yogurt to make a delectable treat. Make smoothies with blackberries and soy milk. For an additional boost, protein powder can be added. Blackberries are a delicious way to give your salads a distinctive touch.
You can also eat them as jellies or jams, cooked in pies, or juiced. Even organic meats and poultry can be marinated in them. They can be dried or combined with granola or a whole grain to make a nice snack.
A serving of blackberries is considered one cup.
The high antioxidant content in blackberries has been used to prevent numerous illnesses and ailments. It’s a fantastic idea to always consider blackberries as a snack if you want to get healthier. You can make sure that you are providing your body with what it needs by paying attention to it. Blackberries have various health advantages.
Vitamins and minerals are abundant in blackberries. Whenever you are in the grocery store, keep this in mind. When shopping for healthy snacks, don’t be scared to try something new. Eat berries to live a long and healthy life. The blackberry has the most antioxidant content.
A Word From GetMe Treated
The health benefits of blueberries and blackberries are just too important to miss. No other food on the planet can be this friendly to the heart, brain, and skin and still taste good at the same time. Start incorporating blueberries and blackberries into your diet today. Eat them fresh or mix them in with your morning cereals. Blueberries and blackberry smoothies are also delicious and refreshing afternoon treats.
If you’re trying to lose weight, try replacing your morning coffee with a smoothie made with blueberries and blackberries. You’ll notice that you’re more energized all morning long. For snacks, you might also offer a fruit bowl with a variety of berries. Additionally, keep some dried blueberries with you when you travel so you have something wholesome to snack on whenever you become hungry.