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Blueberry can improve cholesterol and blood sugar levels, as well as prevent inflammation.

Resized image by Jessica Lewis, available on Unsplash

The blueberry , fruit whose scientific name is Vaccinium myrtillus L., is one of the richest natural sources of anthocyanins, substances that have an anti-inflammatory effect and help prevent cancer. These components are responsible for the blue color of the blueberry and also what gives the fruit a high amount of antioxidants.

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Anthocyanins are believed to be the main bioactives responsible for the health benefits of blueberries. Although it is best known for improving eyesight, blueberries have been reported to help lower blood sugar levels, have anti-inflammatory effects, help control bad cholesterol, and reduce oxidative stress. Therefore, blueberries are a great choice for alternative treatments and prevention of conditions associated with inflammation, problems with cholesterol, excess blood sugar, cardiovascular disease, cancer, diabetes, dementia, among other age-related illnesses.

There are also reports that blueberries have antimicrobial activity. This is all according to studies published on the platforms National Center for Biotechnology Information and Pubmed.

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Blueberry

Blueberries grow on low-growing bushes that originate in northern Europe but can be found in parts of North America and Asia. Also known as blueberries or blueberry Blueberry tends to grow in moist coniferous forests and its development is favored by moderately moist soils. Blueberry is a small fruit (5-9 mm in diameter), bluish black in color, with many seeds and can be safely consumed when used properly. The daily consumption indicated varies from 20 to 60 grams per day of dried fruits and from 160 to 480 milligrams of powdered extract.

Benefits

The anthocyanins present in the blueberry give the fruit powerful antioxidant properties. However, although anthocyanins act as potent antioxidants in studies done in vitro, it cannot be assumed that all commercial blueberry products contain significant amounts of anthocyanins or that the absorbed anthocyanins directly act as antioxidants in vivo.

Effects against cancer

Studies done in vitro demonstrated that blueberry anthocyanins prevent cancer through antioxidant activity, which can help protect DNA from oxidative damage. However, studies have noted that the doses used for studies in vitro are much higher than the values ​​that can be reached inside the cells through normal ingestion.

cardioprotective effects

Studies carried out with blueberries have shown that consumption of the fruit has the potential to improve bad cholesterol levels. In addition, potentially antithrombotic and antihypertensive effects, which are characterized as cardioprotective effects, were observed.

Anti-inflammatory effects

Inflammation is a protective mechanism, but chronic inflammation increases oxidative stress and is associated with many age-related illnesses, including cardiovascular disease and cancer. Many studies suggest that anthocyanins, the predominant phenolic compounds found in blueberries, have anti-inflammatory effects. One study showed decreased inflammatory levels in 31 individuals who took 330 mL/day of blueberry juice for 4 weeks.

hypoglycemic effects

Due to its hypoglycemic ability (ability to lower blood sugar level), bilberry is used to reduce the symptoms of diabetes. In a survey of 685 Italians, the blueberry was fourth on the list of recommended plants for improving glycemic control. This means that blueberries can be an ally in the prevention and control of type 2 diabetes, a disease associated with increased oxidative stress, inflammation, dyslipidemia (disorder in blood lipid and/or lipoprotein levels), cardiovascular disease, cancer and loss of vision from cataract and retinopathy (retinal disease).

Muscle protective effects

A six-week study of 22 women looked at the effects of a diet enriched with blueberries. The participants, 12 between the ages of 25 and 40 and 10 between the ages of 60 and 75, consumed two 19 g servings of freeze-dried (powdered) blueberries per day - equivalent to 1.75 cups of fresh blueberries.

They were asked to avoid other foods rich in polyphenols and anthocyanins. The results showed an improvement in the oxygen consumption capacity of cells and a reduction in oxidative stress, especially in younger women. This indicates that a diet with more blueberries can help protect muscles, reduce premature aging and also improve muscle recovery after exercise.

eye effects

Blueberry is well known for treating eye disorders. Studies show that the fruit provides beneficial effects for eye conditions such as cataracts, retinopathy, macular degeneration (loss of vision in the center of the visual field due to damage to the retina) and night vision.

Age-related vision loss, mainly due to senile cataracts and macular degeneration, affects the quality of life of virtually all elderly people. Diabetic retinopathy is highly prevalent in those who have had diabetes for 10 years or more and is a leading cause of blindness in developed countries. There is sufficient evidence from animal studies and small human trials to ensure that blueberries can help resolve clinical problems related to old age and diabetes-related vision loss.

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neuroprotective effects

Age-related degenerative diseases that lead to cognitive decline are very common. Stroke, mainly triggered by hypertension or thrombosis, is one of the main causes of death and disability. The vasodilatory and anti-inflammatory effects of blueberry may have a significant influence on the preservation of cognition and neuromotor function, as consumption of the fruit decreases the risk of hemorrhagic and thrombotic stroke.