KOMPAS.com – Blueberries are on the list of super foods, they are low in calories and contain lots of nutrients.
Blueberries contain potassium, iron, manganese, anthocyanin compounds, ciprofibrate, calcium, phosphorus, vitamin A and vitamin C.
The nutrients in blueberries provide many health benefits such as lowering blood pressure, natural anti-inflammation, and treating diarrhea.
Check out the health benefits of eating blueberries, quoted from BBC Good Food, and Healthline.
Also read: 7 Reasons to Eat More Citrus Fruit
1. Contains many antioxidants
Blueberries have one of the highest antioxidant levels of all fruits and vegetables in general.
The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids.
One group of flavonoids in particular anthocyanins are thought to be responsible for most of the health effects in aging, and diseases such as cancer.
Also read: Benefits of consuming soursop fruit, it can kill cancer cells
2. Can lower blood pressure
Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease.
A 2024 review on trusted sources, found that eating blueberries regularly every day for a month can significantly increase blood flow and blood vessel dilation.
Also read: 8 fruits and vegetables that should not be stored in the refrigerator, including tomatoes
3. Regulates blood sugar
Blueberries are low in sugar and a good source of fiber, having a low glycemic index (GI).
Together with its high flavonoid content, it can help improve insulin sensitivity, which is important for managing blood sugar levels.
4. Treat chronic diarrhea
Blueberries do cause diarrhea for some people, but for others, they can help in controlling the condition.
Initially, when someone has diarrhea, they will usually only tolerate a low-fiber diet.
However, when acute diarrhea improves, increasing fiber can help make the bowel more regular and blueberries contain a lot of fiber.
5. Overcoming aging
Numerous studies show that whole blueberries, their juice, and concentrated powder form can help reduce oxidative damage.
Such damage is an inevitable part of daily life, but is a key driver in managing aging and disease progression.
Also read: 8 Low GI Fruits for Diabetes, Blood Sugar Control
6. Increase body immunity
Rich in phytochemicals, vitamins and fiber, blueberries support gut health which is home to 70 percent of our immune system.
Research shows beneficial effects on the gut microbiota, the bacterial community that lives in our intestines and plays an important role in the induction and training of the immune system.
Also read: Whole fruit is better for diabetes sufferers than fruit juice, why?
7. Can help maintain eye health
Including blueberries in your diet regularly can improve eyesight and protect against age-related macular degeneration.
This is thought to be thanks to increased blood and oxygen flow to the eyes, and antioxidant protection that may help reduce the likelihood of cataracts and macular degeneration.
