Blueberries can be enjoyed fresh, dried or frozen; by themselves, cooked in all different kinds of baked goods, or mixed with yogurt, granola and other fruits. Blueberries are also incredibly nutritious and they are packed with antioxidents. There are several ways they can be beneficial for a variety of health conditions.
Nutrition Facts
One cup of raw blueberries contains about 80 calories, and virtually no fat or cholesterol. The blueberries contain about 10 mg of sodium and 20 g of carbohydrates. With about 4 g of dietary fiber, they also contain about 15 percent of your daily recommended intake of dietary fiber, as well as 1 g of protein -- about 2 percent of your daily recommended intake.
Heart
The National Institute on Aging performed a 2009 study on the effects of a diet high in blueberries on the hearts. According to the study, "Blueberries are readily available product with the highest antioxidant capacity among fruits and vegetables." The study's results found that the animal subjects on which the study was performed that were given the blueberry-rich diet demonstrated less heart damage and a lower risk of heart attacks.
Memory
According to a 2010 study by the University of Cincinnati Academic Health Center, blueberries contain antioxidants such as anthocyanins that can help fight free radicals, reduce inflammation and improve communication among neurons in the brain. The study showed that individuals beginning to suffer from age-related memory loss and brain degeneration who consumed blueberry juice daily demonstrated improved learning and memory function, as well as improvement in symptoms of depression.
Obesity
The Arkansas Children's Nutrition Center performed a study in 2010 on the effect of blueberries on obesity. One group of mice was fed a high-fat diet, another group was fed a high-fat diet along with blueberry juice, while another group was fed a low-fat diet. The study found that, while the mice fed the high-fat diet alone gained both weight and body fat, the mice that were also fed the blueberry juice wound up with the same lower body fat and weight as the mice that were fed the low-fat diet. Obviously, additional study is needed, but the preliminary results on the potential of blueberries to help fight obesity are certainly encouraging.
References
- Nutrient Facts: Blueberries, Raw
- National Institutes of Health: Blueberry-enriched Diet Protects Rat Heart from Ischemic Damage; Ahmet I et al.; June 2009
- National Institutes of Health: Blueberry Supplementation Improves Memory in Older Adults; Krikorian R et al.; April 2010
- National Institutes of Health; Purified Blueberry Anthocyanins and Blueberry Juice Alter Development of Obesity in Mice Fed an Obesogenic High-fat Diet; Prior RL et al.; April 2010
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