Blueberries Are Good for Memory and Heart Health

beneficial in reducing fats, chomping down on free radicals, combating negative metabolic issues, promoting improved insulin levels, supporting ocular health and warding off diseases and cancers.
beneficial in reducing fats, chomping down on free radicals, combating negative metabolic issues, promoting improved insulin levels, supporting ocular health and warding off diseases and cancers. | Source
Source

Health Benefits of Blueberries

Blueberries are a wonderful fruit full of vitamins, minerals and antioxidants. Its health benefits are amazingly beneficial in reducing fats, chomping down on free radicals, combating negative metabolic issues, promoting improved insulin levels, supporting ocular health and warding off diseases and cancers.


Blueberries boost brain power

freedigitalphotos.net
freedigitalphotos.net

Benefits of Blueberries for your Brain and Heart

Brain - Blueberries contain flavonoids. Flavinoids have been shown to improve memory and cognitive functions such as; the ability to reason, make decisions, and maintain general comprehension and retention. In addition, the regular consumption of flavonoids may help slow down the mental decline in the aging.

Heart- Blueberries contain high levels of antioxidants and fiber. This dynamic duo promotes our ability to dissolve our bad cholesterol. Plus, blueberries battle against metabolic issues which can in-turn promote heart disease.

Blueberries are rich in vitamins and minerals

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Blueberries are Chockfull of Vitamins, Minerals and Fiber

Blueberries are high in Vitamin C, which promotes a healthy immune system. Blueberries also contain Vitamin A, Iron, Calcium, Manganese, Vitamin K, Vitamin E, Zinc, Phosphorus and Selenium. We can't forget the fiber! - 1 cup gives you 4 grams of beneficial fiber. Fiber aids in satiety and in promoting a healthy digestive system. Manganese helps convert carbs, proteins and fats into energy. Plus, the wonderful blend of nutrients in blueberries will keep your vision and retina healthy too! A study published in the Archives of Ophthalmology indicates, "...eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily." Wow!

Blueberries burn belly fat

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Blueberries are shown to Reduce Belly-fat, Provide a Trimmer Waistline and Improve Insulin Levels

Worried about calories? Blueberries only have 84 calories per cup! Fresh is better - juice is beneficial too, but you are adding loads of sugar and calories.

Belly-fat, weight loss & insulin - The University of Michigan did a study which found blueberries may help reduce belly fat, risk factors for cardiovascular disease and metabolic syndrome. The study was performed on rats as opposed to humans. Nevertheless, After 90 days, the rats with the blueberry-enriched diet had less abdominal fat, lower triglycerides and cholesterol. Also, the study showed improved fasting glucose and insulin sensitivity. Impressively, the study also found lower body weight, lower overall fat mass and reduced liver mass. Incidentally, an enlarged liver is linked to obesity and insulin resistance, an antecedent for diabetes.

Blueberries fight against Alzheimers, Parkinson's and Cancer

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Blueberries and Disease Prevention

Degenerative Diseases - The flavonoids in blueberries have been shown to provide protection against disorders such as Alzheimer’s and Parkinson’s. Plus, as noted earlier, flavonoids have also been found to assist in slowing down the decline of mental cognition in the aging.

Blueberries contain certain compounds like Pterostilbene and Ellagic Acid. Together with Anthocyanin and other antioxidants are said to work with your system as a prevention of cancer. For example, a study published in the Journal of Agricultural and Food Chemistry show that phenolic compounds in blueberries can inhibit colon cancer.

Nutritional Value of 1 cup of blueberries

nutritiondata.com
nutritiondata.com

Eat a Blueberry! Heck, eat lots of blueberries!

Ready to add blueberries to your diet? The nutritional value as well as the health benefits should have you running to the market. Remember, fresh is best otherwise, go with frozen. Add them to your cereal, waffles or smoothies. I've even tossed them in my salads. By the way, I did find an article claiming that although baking blueberries did affect the nutritional value - not all the benefits were lost. Caution though, if you are baking blueberries you are probably adding unhealthy calories with the other ingredients like flour and sugar.


Studies and Links

This study shows blueberries may improve selected features of metabolic syndrome and related cardiovascular risk factors. - http://jn.nutrition.org/content/140/9/1582.short

This study shows how dietary supplementation with whole blueberries in a preclinical study resulted in a reduction in glucose concentrations over time. In conclusion, daily dietary supplementation with bioactives from whole blueberries improved insulin sensitivity in obese, nondiabetic, and insulin-resistant participants. - http://jn.nutrition.org/content/140/10/1764.short

This study shows how blueberry enriched diets prevents and reverses object recognition memory loss in aging rats. - http://www.sciencedirect.com/science/article/pii/S089990071000136X

This study shows how dietary intake of pterostilbene (a blueberry bi-product) inhibits downstreaming signaling pathwat and colon carcinogen in rats. - http://carcin.oxfordjournals.org/content/31/7/1272.short

This Scientific American article discusses how emerging research suggests that compounds in blueberries known as flavonoids may improve memory, learning and general cognitive function, including reasoning skills, decision making, verbal comprehension and numerical ability. In addition, studies comparing dietary habits with cognitive function in adults hint that consuming flavonoids may help slow the decline in mental facility that is often seen with aging and might even provide protection against disorders such as Alzheimer’s and Parkinson’s. - http://www.sciamdigital.com/index.cfm?fa=Products.ViewIssuePreview&ARTICLEID_CHAR=0F110F28-237D-9F22-E822B642D135B382

There is a blueberry council at - http://www.blueberrycouncil.org/health-benefits-of-blueberries/blueberry-nutrition/

© 2011 Marisa Hammond Olivares

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Comments 50 comments

stayingalivemoma profile image

stayingalivemoma 5 years ago from Tempe, Arizona

i have always heard good things about bluberries, high in antioxidants and supposed to reduce risk of cancer as well. very good hub and well put together!


missolive profile image

missolive 5 years ago from Texas Author

Thank you stayingalivemona - I appreciate your compliment. I started out with 10 pages!

Sorting through all the articles and findings is actually interesting to me. Developing an easy to read article with the facts is my goal. Glad you felt it was well put together. :)


ktrapp profile image

ktrapp 5 years ago from Illinois

This is a great hub. I live blueberries and put them in my oatmeal along with a chopped banana every morning when they are in season. It is amazing how much nutrition is packed into them.


missolive profile image

missolive 5 years ago from Texas Author

thanks for the compliment! Blueberries are great!


Vinaya Ghimire profile image

Vinaya Ghimire 5 years ago from Nepal

I love blueberries but I did not know about the nutritional values. Thanks for this informative article.


missolive profile image

missolive 5 years ago from Texas Author

Thank you for stopping by Vinaya - blueberries are awesome and pack a powerful punch when it comes to nutrients.


Learn Things Web profile image

Learn Things Web 5 years ago from California

I can't get my 6 year old to eat blueberries but my 3 year old is crazy about them. She also loves blueberry yogurt.


naturalsolutions 5 years ago

Blue berries are also known as a miracle fruit because the nutrition and vitamins of it are really amazing. It can cure a lot of decease like cancer. So amazing fruit.


Peggy W profile image

Peggy W 5 years ago from Houston, Texas

Great hub about the nutritional value of consuming blueberries. Have them out along with a peach that I'll cut up for our breakfast this morning...combining it with yogurt. Also like combining them with fresh strawberries. Yum! Voted useful and up!


Chuck profile image

Chuck 5 years ago from Tucson, Arizona

I have always liked blueberries however, fresh blueberries have always been extremely expensive. About a year or so ago Costco began selling fresh frozen blueberries in a large bag at a reasonable price and I have been having about a half a cup of them with breakfast ever since.

I always knew that they had antioxidents and vitamins and that consuming them was a healthy thing to do. However, I didn't know about all of the other health benefits that you described above. This was great thanks.

Of course, the best part is not how healthy they are, which is great, but blueberries are a great tasting food.


Pamela N Red profile image

Pamela N Red 5 years ago from Oklahoma

Great information. I love blueberries and eat them almost every morning with strawberries, yogurt and granola. I keep a bag in the freezer and just thaw a few when I need them.


missolive profile image

missolive 5 years ago from Texas Author

Hi Pamela - that is exactly what I do! I always keep a bag of blueberries in the freezer. I love em' in smoothies!


Aeron Wright profile image

Aeron Wright 5 years ago

Well, I love blueberries too especially in smoothies! And furthermore it has got a great deal of antioxidant. Thanks missolive and vote up for your hub!


Movie Master profile image

Movie Master 5 years ago from United Kingdom

Hi missolive, I had no idea blueberries are so nutritional!

Thank you for a very interesting and informative hub.

Voting up.


H.C Porter profile image

H.C Porter 5 years ago from Lone Star State

I think I need to go to the grocery store and pick up some blueberries! I knew that they were good for us, but had no clue that they help fight against Alzheimer’s and Parkinson’s. Thanks for the information and addition to my grocery list :)


missolive profile image

missolive 5 years ago from Texas Author

Aeron Wright, Movie Master and H.C Porter -

Thank you for your supportive comments and positive impressions!

Isn't it great to find so much goodness and proof in a tasty lil' berry? I've been trying very hard to include them in my daily diet. In fact, I'm making myself a smoothie as I type this comment! :)


Sunshine625 profile image

Sunshine625 5 years ago from Orlando, FL

Yummy blueberries! A nice shout-out for the benefits of the blueberry missolive :))


MonetteforJack profile image

MonetteforJack 5 years ago from Tuckerton, NJ

I voted up and useful and interesting! I want to add that blueberries can also stave off hankering for chocolates. I am a chocoholic ;) This summer, I ate loads of fresh blueberries from my garden and I didn't eat chocolates on days that I feasted on them. This is a helpful hub, Miss Olive! Really, helpful. And, I noticed, snacking on less than a palmful of blueberries keep any unhealthy snacking away. Thanks for sharing detailed info!


amymarie_5 profile image

amymarie_5 5 years ago from Chicago IL

Hi MissOlive,

I found this hub interesting. I eat blueberries all the time! Good to know I am doing something right! Voted up!


tamarindcandy profile image

tamarindcandy 5 years ago

Neat, shame I don't like blueberries. :(


Husky1970 5 years ago

Blueberries are awesome. My very best days start with a liberal amount of blueberries on a large bowl of Fiber One 57% cereal. Now I understand why. I knew they were good for me but the information in this hub tells me they are GREAT for me. Voted up and useful.


missolive profile image

missolive 5 years ago from Texas Author

Husky1970 - Thank you for stopping by! What a great testimonial you have provided! Glad to hear you enjoy blueberries and their benefits.


rlaha profile image

rlaha 5 years ago from Spartanburg, SC

I love blueberries. They are so yummy! Unfortunately, as a poor college student, I can't afford to buy them all the time. So whenever I go home to visit my parents, we buy in bulk and freeze them. I put them on cereal, make jam, have it as a smoothie, and even strain it in tea.


Cresentmoon2007 profile image

Cresentmoon2007 5 years ago from Caledonia, MI

Great information. I love blueberries, they are one of my favorite fruits. Voted up.


wanzulfikri profile image

wanzulfikri 4 years ago from Malaysia

Well, for starters I know that blueberries are called as Brain Berries.


missolive profile image

missolive 4 years ago from Texas Author

Brain food is right - blueberries and almonds :)

Glad to see you stopped by wanzulfkri


MsDora profile image

MsDora 4 years ago from The Caribbean

Thanks for doing the research missolive. You always share such useful information, and your presentation is excellent.


missolive profile image

missolive 4 years ago from Texas Author

MsDora - You are quite welcome. I enjoy researching healthy foods. Glad you enjoyed my presentation. Always happy to spot you on my hubs - thank you.


Just Ask Susan profile image

Just Ask Susan 4 years ago from Ontario, Canada

I've never really like blueberries that much but my husband insists on eating them and we have a huge bag in our freezer. I like them in pancakes and muffins. After reading your hub I think I'll start eating more of them.


missolive profile image

missolive 4 years ago from Texas Author

Just Ask Susan - Blueberries are obviously a great addition to your diet. As I researched for this hub I too realized how truly beneficial they are. Blueberries on pancakes and muffins sound perfect. I like to use them in my smoothies. Thank you for reading and commenting. My apologies on the late response. :)


stessily 4 years ago

missolive, As a long-time fan of blueberries, I am pleased to see this tribute which highlights their richness in nutrients. Add to the nutritional value that they are delicious, versatile, and visually attractive, and you just couldn't ask for anything more from a fruit.

Well done.


missolive profile image

missolive 4 years ago from Texas Author

stessily - blueberries are a highly nutritious food. Thank you for reading and commenting - I appreciate it.


Horse Feathers profile image

Horse Feathers 4 years ago from Indiana USA

Great Hub. I love any way we can improve our health with natural means. Blueberries have also shown to be wonderful for for you skin. Ladies eat you berries.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

As always, another wonderful hub Marisa. Lots of health information and eye arresting photos. Very well presented facts. Voted up, awesome.


tarajeyaram profile image

tarajeyaram 4 years ago from Wonderland

Thank you for writing a very useful hub. I love blueberry anything. You have outlined the benefits of eating blueberries beautifully. Voted up and thanks for SHARING.


B. Leekley profile image

B. Leekley 4 years ago from Kalamazoo, Michigan, USA

I shared. Luckily for me I live in southwest Michigan, blueberry country. Don't forget to add that they are tasty, sweet if eaten fresh picked and perfectly ripe, else a little tart. The big debate is which are more flavorful, blueberries or wild mountain Idaho huckleberries.


RTalloni profile image

RTalloni 4 years ago from the short journey

Neat look at the health benefits of blueberries. I did not know the info on helping to balance insulin levels.

Yeah, those extra calories with blueberry baked goods are something to be wary of, but there are some healthier recipes out there. (Linking this hub to my blueberry recipes if you have no objection.)

Blueberries are fabulous all by themselves and they don't always make it into a recipe at our house. Here's a summer-time tip for you, frozen ones are especially good in lemonade. We take "medicinal doses" when we have cold symptoms trying to attack us. I promise, it's good medicine! :)

Thanks for the reminder of just how good they are!


missolive profile image

missolive 4 years ago from Texas Author

Horse Feathers - You are right, blueberries are great for our skin. The natural supply of vitamin c is wonderful for healthy skin. Thank you for adding that important fact.

rajan jolly - Hi Rajan! I arrested your eyes, what a cool compliment. Thank you for your votes. I am honored. I encourage my readers to check out your amazing health benefits of various foods. You always provide great info.

tarajeyaram - I just purchased blueberries and I can't wait to finish them all. It is fun to get creative with recipe variations. Thank you for your votes - I'm always glad to share. :)

B. Leekley - Thanks for sharing. Oh, you are lucky! Fresh blueberries straight from the source - yum! Why debate? Have em' both! Always a pleasure to see you have stopped by. Thank you.

RTalloni - why of course you can link this hub. Ohhhhh those baked goods are so yummy, I just can't say no to a good looking baked goodie! I love the idea of adding blueberries to lemonade. They are a great source of vitamin c. I saw a beautiful pitcher of lemonade on a blog recently. They added blueberries to each ice cube. It looked so pretty. I'm going to go check out your blueberry recipes now - thanks! :)


cclitgirl profile image

cclitgirl 4 years ago from Western NC

Yum! I'm making a blueberry-strawberry smoothie this morning for breakfast. It's great to see all the benefits of blueberries. MMM.MMM. Thank you for compiling such great information. :)


jainismus profile image

jainismus 4 years ago from Pune, India

It is one of my favorite fruit, but I didn't know that it has so many nutrients. Thanks for sharing the information.


internetgeek profile image

internetgeek 4 years ago from Hyderabad, India.

Awesome. Nice pic of Blueberries. Thanks for the nutritional facts. Nicely written and well formatted. Thanks for sharing and voted up :)


Happyboomernurse profile image

Happyboomernurse 4 years ago from South Carolina

Well researched and beautifully presented article about the many benefits of eating delicious, fresh blueberries. I love to add them to my oatmeal with almonds.

Voted up across the board except for funny.


emilybee profile image

emilybee 4 years ago

I love blueberry picking and I always snatch a lot of berries. Every time I go in the fridge I pop a few in my mouth :) They are such an easy snack. I knew they had antioxidants but I didn't really know about their full amounts of vitamins and other benefits. Thanks for sharing this wonderful hub. Voted up.


alipuckett profile image

alipuckett 4 years ago

Great information! I've always heard about the health benefits of blueberries, but they are so tasteless to me. So, I've been adding them into a fruit salad with my favorite fruits, so I can incorporate them into my diet.


missolive profile image

missolive 4 years ago from Texas Author

cclitgirl - a blueberry and strawberry smoothie sounds fabulous! Blueberry benefits are fantastic - brain and heart food! Not to mention it helps with the waistline...hehe What more could a teacher and writer want? :) Glad to see you stopped by to read and comment.

jainismus - Happy to share my research with you. Keep on enjoying this wonderful fruit. Thank you for reading

internetgeek - I'm glad you liked the pic. Don't they look so fresh next to the mint? Yum! Thank you for your lovely comment and compliments. I'm trilled you came by to read and I appreciate the votes and shares

Happyboomernurse - Wow! That is what I try to do. I'll mix in 1 cup of blueberries with my morning oatmeal (when I'm being good that is :) ) Almonds are another favorite of mine - healthy too! Thanks for taking the time to read and to leave a comment - I appreciate it

emilybee - I have never gone blueberry picking, but it does sound fun! Tasty too! I'm glad I was able to provide additional info. Thanks for reading and voting :)

allpuckett - I get your point. I tend to agree with you. Blueberries do not have a very strong sweet flavor on their own. They make a great addition to other dishes though... pretty too. Thank you for reading and commenting


Harper569 4 years ago

I've been adding blueberries to my Oatmeal the past Few Days and have Notice that I'm visiting the restroom more frequently, My Bladder is Out of Control, is that a sign of Burning Fat?


Sheri Cross-Smith 4 years ago

I buy fresh blueberries and put them in little plastic cups and freeze them. They are a grab snack instead of chips, cookies etc.


missolive profile image

missolive 4 years ago from Texas Author

Harper569, Blueberries and oatmeal are a great combo. Healthy too. Sorry, I can't help you on the bladder and fat burning question.

Sheri Cross-Smith, That is a great idea! I like that. Thanks for sharing.


Melovy profile image

Melovy 2 years ago from UK

I didn't know blueberries provide protection against Alzheimer’s. My mother worries about this a lot because her mother had it, and her brother now does. Only thing is it's not easy to get blueberries where she lives, but she could get them from time to time.

Blueberries are not nearly so plentiful in the UK in general and I prefer to buy organic so often buy frozen ones (no added sugar.) But maybe I will splash out on the fresh organic ones more often. now!

Thanks for the info. I've pinned it to my healthy living board.


missolive profile image

missolive 2 years ago from Texas Author

Hi Melovy,

Blueberries are definitely touted as a brain food and it is proven to help our memory. I was pleased to see the studies on how blueberries can deter Alzheimer's, how I wish I knew this years ago. I would have made sure dad had plenty of them.

Glad to see you have stopped by to read and comment, thank you for the pin. I'll have to go check out that board, I bet it has many interesting pins on it.

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