Benefits of Blueberries
What is Blueberry?
Blueberries; It is a woody plant from the heather family. Blueberries, which love the temperate climate, have plump and fleshy fruits ranging from red to purple in color. It has a sweet and sour taste. Its fruits are collected between July and September. The fruit of plants grown with the seeds of improved blueberries is more delicious than the fruit of unimproved blueberries. It is also known as tea grape, shepherd's grape, bearberry.
This plant, which loves temperate, humid and high places, grows mainly in the Black Sea Region of our country. Blueberries grow spontaneously in the high parts of Artvin, Rize, Trabzon, Giresun, Samsun and Sinop. One of the reasons why blueberries, which grow easily in acidic soils, grow naturally in the high parts of the Black Sea Region is the high acidity of the region's soil.
Benefits of Blueberries
Blueberries stand out with their fiber, vitamin C, vitamin B6 and folate contents. When vitamins and minerals come together, the benefits of blueberries are endless. This tiny fruit is a huge storehouse of benefits. Balancing blood pressure, protecting against heart diseases, strengthening memory, and ensuring rapid recovery are some of the benefits of blueberries. The benefits of blueberries can be listed as follows:
- It improves memory,
- It helps prevent cancer,
- Balances blood sugar,
- It is good for heart health,
- Contributes to balancing blood pressure,
- Strengthens immunity,
- It is good for the digestive system,
- It is good for eye health,
- It is good for bone health,
- It is good for skin health.
Blueberries Improve Memory
Berries such as blueberries and other dark-colored berries are foods with strong anti-inflammatory and antioxidant effects, just like green leafy vegetables. Antioxidants fight against oxidative stress, which paves the way for brain aging and neurodegenerative diseases. It has been shown that the antioxidants in blueberries, in particular, can improve signal transmission between brain cells. According to research, cognitive decline is slower in older women who consume blueberries. Blueberries also help improve memory and delay short-term memory loss. You can also consume this delicious fruit frozen or dried to extend the effect of fruits such as blueberries and dark-colored strawberries, which are recommended to be eaten fresh in season, on your memory throughout the year.
Helps Prevent Cancer
Vitamin C, vitamin A and other phytonutrients found in blueberries help protect cells against the damage of free radicals linked to cancer. According to research, the antioxidants in blueberries can reduce inflammation in the body. Folate found in blueberries is effective in DNA synthesis and repair. Thanks to the folate it contains, blueberries can prevent the formation of cancer cells by showing an antioxidant effect. However, we would like to remind you that it is beneficial for oncology patients with neutropenia to consume it by obtaining approval from their follow-up physicians.
Balances Blood Sugar
One cup of blueberries contains approximately 3.6 grams of fiber. Research shows that type 1 diabetic patients who consume high-fiber foods have low blood sugar. Blood sugar and insulin levels can improve in type 2 diabetic patients who consume fiber-rich foods. Especially individuals with diabetes will achieve better quality sugar regulation if they consume fruit with an auxiliary source such as milk, yoghurt, kefir or raw nuts.
Blueberries Protect Heart Health
Fiber, potassium, folate, vitamin C and vitamin B6 contained in blueberries support heart health. The fact that blueberries do not contain cholesterol is also important for heart health. In particular, the fiber-rich structure of blueberries helps reduce the amount of bad cholesterol in the blood and therefore reduces the risk of heart disease. Vitamin B6 and folate help reduce high homocysteine levels, which can lead to heart problems. According to a study, regular consumption of anthocyanin found in blueberries can reduce the risk of heart attack by 32 percent in young and middle-aged women. We should also underline that women who consumed at least three portions of blueberries per week achieved the best results in this study.
Good for Eye Health
Blueberries have positive effects on eye health if consumed regularly. The basis for this lies in the intense amount of antioxidants found in the structure of blueberries. This nut, which reduces the risk of developing disorders such as near and far vision disorders and cataracts, is also good for eye dryness and infection. Blueberries; It is a plant rich in ingredients such as carotenoids, flavonoids and vitamins C, E, A, antioxidants, selenium, zinc and phosphorus, and these ingredients have positive effects on eye health. Blueberries also make positive contributions to glaucoma, which stands out among eye diseases due to the strength of the damage it causes. Due to high intraocular pressure, retinal cells may be damaged and die because they cannot receive sufficient nutrition. Blueberries also contribute to eye health in this regard. Consuming blueberries regularly to prevent night blindness, also known as chicken blackness, has a positive effect.
Good for Skin Health
Vitamin C contributes to our skin health by supporting collagen production in our skin. You can support your skin health thanks to the vitamin C you get by consuming one coffee cup of blueberries a day. Vitamin C also further strengthens collagen's ability to tighten skin tissue. Anthocyanins, which give blueberries their blue color, help stop collagen damage in the skin if blueberries are consumed regularly. In this way, your skin becomes smoother and healthier. Antioxidants found in blueberries also contribute positively to skin health. While free radicals damage your skin and cause your wrinkles to increase, antioxidants reduce the amount of damage they cause by regulating the electron structures of these free radicals.
