Blue Berry Health Benefits

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By Rachael , MS, RD

This vibrant fruit may be tiny, but each serving packs a serious punch when it comes to nutrition. Often overlooked and overshadowed by more exotic types of berries, blueberries remain one of the most nutritious, antioxidant-rich types of fruit in the world and have been shown to do everything from enhance brain health to keep your heart strong. Plus, in addition to the long list of health benefits of blueberries, these fruits are also super sweet, low-calorie and delicious.

Need any more convincing on why you should add this flavorful berry into your diet? Keep reading to learn about the health benefits of blueberries, and find some creative ways to squeeze few servings of this top super food into your day.
Top 7 Health Benefits of Blueberries
Wondering about the health benefits of blueberries and how they’re beneficial? Here are the top seven health benefits of blueberries:

1:- High in Antioxidants
2:- Help Fight Cancer
3:- Amp Up Weight Loss
4:- Boost Brain Health
5:- Alleviate Inflammation
6:- Support Digestion
7:- Promote Heart Health

High in Antioxidants
Antioxidants are compounds that fight harmful free radicals and provide a myriad of health benefits. In fact, antioxidants not only prevent cell damage, but also protect against several types of chronic disease, including cancer, heart disease and diabetes. (1)

Blueberries are one of the best sources of antioxidants. One study in China compared the antioxidant capacity of blueberries, blackberries and strawberries and found that blueberries not only contained the highest total antioxidant capacity, but also contained more of many specific types of antioxidants, including phenols, flavonoids and anthocyanins. (2)

Wild blueberries are especially high in antioxidants. (3) A study in the British Journal of Nutrition, for example, found that supplementing participants with wild blueberry powder increased serum antioxidant status by 8.5 percent after just one hour. (4)

Other top antioxidant foods include dark chocolate, goji berries, pecans, clove and cinnamon.

Help Fight Cancer
Recent research has unearthed some impressive findings on the ability of blueberries to protect against certain types of cancer.

For example, a 2010 test-tube study reported that blueberry extract was able to inhibit the growth and spread of breast cancer cells. (5) Another animal study from the Brown Cancer Center at the University of Louisville treated rats with breast cancer using blueberry powder and found that it reduced tumor volume by 40 percent. (6)

Similarly, a 2007 test-tube study showed that low-bush blueberry juice reduced the growth of several types of cancer, including stomach, prostate, intestine and breast cancer cells. (7)

Although these results are promising, be sure to consume a variety of berries along with plenty of other fruits and vegetables to really optimize the cancer-fighting potential of your diet.

Amp Up Weight Loss
Take a look at the blueberry nutrition profile, and you’ll quickly see why this nutrient-packed berry is great if you’re looking to lose weight fast. It’s low in calories but provides a whopping 3.6 grams of fiber per cup, fulfilling up to 14 percent of your daily fiber needs with just one serving.

Fiber moves slowly through your digestive tract, promoting satiety and keeping you feeling fuller for longer to aid in weight loss.

Several animal studies have confirmed the beneficial effects of blueberries on weight loss. An animal study published in the journal PLoS One, for instance, found that blueberry juice prevented obesity in mice fed a high-fat diet. (8) Another animal study conducted by the Cardiovascular Center and the Michigan Integrative Medicine Program showed that blueberry intake was associated with a reduction in belly fat for obese rats. (9)

Be sure to combine blueberries with a nutritious, well-rounded diet and plenty of physical activity to promote weight loss.