Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. How Many Servings of Fruits and Vegetables Do You Really Need? Alternates to blueberry in case of unavailability? They are: Answer: Berries that are a good alternative to blueberries are raspberries, goji berries, strawberries, acai, biliberries, grapes, and cranberries. They slow down the aging process. Did you know that oxidative stress is the root cause of accelerated aging and nearly every health challenge? Boost Immunity Raspberries & Weight Loss Summary Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer. The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. Indeed, oxidative stress is the causative factor in the pathogenesis of many major diseases: Parkinson’s, Alzheimer’s, cancer, cardiovascular disease, high blood pressure, diabetes, muscular degeneration and others. 2012 August; 134(3): 943-955. Thanks. Having a healthy snack on hand can make or break your diet. This makes blueberries very good for your heart (15). 2010 May 1; 70(9): 3594–3605. 1998 Jun;20(3):151-8. Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end. Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice (31). [10] Cancer Res. I am very fortunate to have a Costco nearby, and they sell virtually year round a large 4 pound bag of frozen wild organic blueberries. Blueberries are known to be high in antioxidants, which help protect the body from free radicals, the disruptive cells that can damage our DNA and cause cancer. In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process. The health benefits of this are twofold: First, consuming raspberries and blueberries can help regulate blood pressure levels. In addition, the anthocyanins in berries aid the brain in the production of dopamine, a chemical that is critical to memory function, coordination, and your mood. 2011 Sep;39(9):1680-8. These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder. These North American continent native berries are rich source of many health-benefiting nutrients, antioxidants, and vitamins. This article lists 13 foods that have powerful anti-inflammatory effects. One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange (1). Berry anthocyanins strongly combat oxidative stress. [5] #4. Chronic inflammation can lead to weight gain and disease. Eating fruit can boost your health and help prevent disease. Eat blueberries! Blueberries develop in groups and range in estimate from that of a little pea to a marble. Oatmeal without a doubt is healthy for you; however, not many favor oatmeal without flavor. While eating blueberries may lower blood pressure and oxidized LDL cholesterol, it’s important to keep in mind that these are risk factors — not actual diseases. [5], #4. 2010 May 1; 70(9): 3594–3605. You need vitamin K for blood clotting and to keep your bones strong. It is said to occur tens of thousands of times per day in every cell in your body (10). [4] Federation of American Societies for Experimental Biology. A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese (16). Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries (32). Here are the 20 healthiest fruits on earth, backed by science. What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen. I am also looking for information i could share about the rasberry leaf and stalk tea. More studies are needed before any claims can be made. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence (23, 24). The Health Benefits of Raspberries and Blueberries. These berries really don’t mess around when it comes to maintaining good health so be sure to stock up! The power of their nutritional value comes from their rich, dark colors. Drug Metab Dispos. These anti-diabetes effects occur with both blueberry juice and extract (27, 28, 29). Acai berries are a popular Brazilian "superfruit" that's claimed to have many health benefits. Awareness of the human health benefits of blueberries is underpinned by a growing body of positive scientific evidence from human observational and clinical research, plus mechanistic research using animal and in vitro models. They slow down mental decline, improve memory. Berries are also well-known for their protection against age-related decline of memory and their ability to enhance cognitive performance. 4. Breast Cancer Res Treat. 2010 April 14;58:3996-4000. … It would be much more informative to know whether blueberries help prevent hard endpoints like heart attacks, which are the world’s leading cause of death (21). After 12 weeks, they experienced improvements in several markers of brain function (25). In fact, raspberries have 40% more antioxidant content than blueberries and strawberries (fruits considered among the best for cancer prevention) . Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer (2, 3). Urinary tract infections (UTIs) are a common problem for women. [4], Most diseases of the brain such as Alzheimer’s and Parkinson’s show an increased amount of toxic proteins. Who doesn’t love the smell of fresh blueberry muffins baking or the first bite of tang from a delicious raspberry tart? One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates (4). Share with our readers how you access or else stock up on organic blueberries or raspberries for year round consumption. This enables them to influence the region in the brain associated with memory and motor function. Blueberries have been shown to directly increase antioxidant levels in your body (8, 9). Blueberries are among the most nutrient-dense berries. 2011 Sep;39(9):1680-8. 2010 Nov 24;58(22):11600-5. Try to eat a minimum of 1 to 3 cups of berries daily. Place your response in the Comments section below so other readers can benefit from your experience. Here are the 12 best foods to eat in the morning. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% (12). Headquartered in Norwalk, Conn., with editorial offices in Florida, Cleveland, Pittsburgh, … Read More. Different berry compounds and scientific studies support berries’ value to the liver, but one of these delicious fruits is the winner for liver wellness. The study focused on people in their 70’s with age-related memory problems. These tasty treats are not only pleasing to the senses, they are loaded with nutrients. In a study published in the Annals of Neurology, researchers followed over 16,000 women for over 20 years. Now, some evidence suggests these berries could help fight cancer, boost liver health, prevent osteoporosis, and treat parasites and infections. Blueberries increase the bile production and usage of endogenous cholesterol, ensuring lesser cholesterol in the body. They reduce your cancer risk. Blueberries and raspberries are truly anti-cancer fruits. Blueberries have been categorized as a superfood because of all the health benefits they offer. This is driven partly by local inflammation and oxidative stress in your muscle tissue (33). … Keep Your Focus on Nutritious Fruits, Eat Strawberries to Lower Cholesterol Naturally. Healthy Desserts? When you're looking for something to cure a sweet craving, fruit is a much better alternative than sugar-packed cookies, pastries and candy. #1. Blueberries: Risks, Side Effects, and Drug Interactions. Raspberries and blackberries offer numerous health benefits in addition to being low in calories. Vitamin C helps your brain produce neurotransmitters -- … 2010 Nov 24;58(22):11600-5. #2. Berries have also been shown to relax blood vessels. They clear the brain of toxins. Berries have also been found to promote autophagy – the brain’s natural housekeeping mechanism. Blueberries also contain significant amounts of zinc and iron, both skin-friendly elements. Benefits of oatmeal and berries for breakfast: Oatmeal is one of the most common breakfast food items that many kids and adults love.Not only are they warm and delicious, but they are also very filling and healthy. What may be more exciting is that berries can slow down the aging process externally, too. Since one of the health benefits of raspberries and blueberries is that they promote autophagy, they are able to help decrease this toxic accumulation. treats are not only pleasing to the senses, they are loaded with nutrients. It also plays an important role in the development of diseases like cancer (11). Anti-aging is one of the top sought-after natural skincare benefits. [2], Another study found that drinking a couple of cups of blueberry juice each day can give aging memories a boost. However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control. Vitamin K, on the other hand, enhances bone health. [5] Rejuvenation Res. 2012 August; 134(3): 943-955. They are a good source of Vitamin C, a cup of blueberries providing about 25% of … Antioxidant power aside, blueberries are also rich in fiber which keeps us feeling full longer, she saysرژيم غذايي, Hello thankyou for the helpful article of health benefits of eating raspberries and blueberries. Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently two of the world’s biggest health problems. Healthline Media does not provide medical advice, diagnosis, or treatment. They boost your heart health, brain function and numerous other aspects of your body. According to a 2016 study, consuming blueberries can help reduce the genetic and biochemical drivers behind depression and suicidal tendencies linked to post-traumatic stress disorder (PTSD) [ 16 ]. In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity (30). Rejuvenation Res. J Agric Food Chem. [3], #3. They also contain a decent amount of soluble fibre, which slows down the rate at which sugar is released into the bloodstream and helps to keep the digestive system happy. The high vitamin C content in berries help keep collage building underneath the skin so the skin stays firm, toned, elastic-like, younger looking, and younger feeling. [6] J Agric Food Chem. The health benefits of this are twofold: First, consuming raspberries and blueberries can help regulate blood … This article takes a close look at the old proverb and…. This site complies with the HONcode standard for trustworthy health information: verify here. For example, a major component of blueberries called pterostilbene, has been found to protect against colon cancer.  And, raspberries contain ellagitannins, which are converted in the body to ellagic acid. Other sources are spinach, pomegranates, almonds, salmon, plain yogurt, and green tea. One cup of raspberries provides over 50% of the minimum daily target for vitamin C, which supports immunity and skin health and helps produce collagen. As a service to our readers, University Health News offers a vast archive of free digital content. An Apple a Day Keeps the Doctor Away — Fact or Fiction. One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects (7). Another of blueberry’s benefits is that it can prevent and alleviate urinary tract infections (so can cranberries and cranberry juice). Bone and Joint Conditions: Gout symptoms, osteoarthritis treatments, rheumatoid arthritis pain relief, and more, Men’s Prostate Health: BPH, prostatitis and prostate cancer symptoms, screenings, treatment, and more, Panic Attack Symptoms and Anxiety Symptoms: How to deal with anxiety and how to relieve stress, Sleeping Disorders: Narcolepsy, sleep apnea test, snoring solutions, insomnia cures, and more, How to Choose the Healthiest Fruits to Fit Your Nutritional Needs. They are green in color when they first appear, then deepen to purple and blue as they ripen. Maintains Eye Health : The combination of antioxidants like Vitamin C, Vitamin A and phenols in raspberries ward off disease and safeguard the membranes of the eye that produce the watery fluid thereby cleaning and protecting the eyes from drying out. J Agric Food Chem. No prizes for guessing which berry is more popular. Learn more about their benefits and get some tips on how to include them in the diet. Raspberries and blueberries both boost your vitamin C intake, but raspberries are a much richer source of the vitamin. [8] J Agric Food Chem. Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance. Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk. In an eight-week study, obese people who had had a high risk of heart disease noted a 4–6% reduction in blood pressure after consuming 2 ounces (50 grams) of blueberries per day (18). The vitamin C in dried blueberries, combined with vitamins E and A help reduce the adverse effects of free radicals on the body. © 2005-2020 Healthline Media a Red Ventures Company. They dilate and relax blood vessels improving intimacy response. Berries have also been shown to relax blood vessels. A 1-cup (148-gram) serving of blueberries contains (1): They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates. Eating breakfast can be either good or bad, depending on what foods you eat. Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables (4, 5, 6). 2008 Oct;11(5):891-901. A six-year study in over 16,000 older individuals found that blueberries and strawberries were linked to delays in mental aging by up to 2.5 years (26). Here are 10 proven health benefits of blueberries. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries. Our website services, content, and products are for informational purposes only. This setting should only be used on your home or work computer. Often labeled a superfood, they are low in calories and incredibly good for you. University Health News is produced by the award-winning editors and authors of Belvoir Media Group’s Health & Wellness Division. 2006 Dec 13;54(25):9329-39. [7] Breast Cancer Res Treat. Second, they can be used as a natural remedy for impotency because relaxation of blood vessels paves the way for enhanced blood circulation. And, those who reported eating the most berries delayed cognitive decline by 2 ½ years. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. These berries really don’t mess around when it comes to maintaining good health so be sure to stock up! No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol (17). 2010 April 14;58:3996-4000. Blueberries are really versatile, so it’s easy to obtain the health benefits. Blueberries are sweet, nutritious and wildly popular. Blueberries Protect Cholesterol in … Blueberries are extremely rich in phytochemicals, naturally occurring plant compounds, such as ellagic acid and anthocyanidinswhich are responsible for the blue, … Strawberries, raspberries and blueberries are some of our most popular berries; each offering unique advantages to upholding the liver’s well-being. Here are 8 of the healthiest…. DNA damage is part of the reason we grow older. [3] J Agric Food Chem. It will be nice to share these studies with those need them to be convinced of the berries efficacy. You need between 75 and 90 milligrams … Each 1-cup serving of blueberries also provides 24 percent of the DV for vitamin C, 36 percent of the DV for vitamin K and 25 percent of the DV for manganese. Federation of American Societies for Experimental Biology. J Agric Food Chem. The soluble fiber found in the strawberry, raspberry and blueberry help lower cholesterol. It is widely known that cranberry juice can help prevent these types of infections. The women who ate a greater intake of anthocyanins and flavonoids from berries experienced slower cognitive decline. Blueberries are a great addition to your breakfast cereals, oatmeal or smoothies. Ellagic acid is a powerful chemical that kills breast cancer cells. Blueberries provide moderate amounts of sugar compared to other fruits. Blueberries are the second most popular berry in the United States. Blueberries (and other berries such as raspberries and blackberries) are an excellent source of vitamin C, which helps protect cells against damage and aids in the absorption of iron. In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. Another benefit of consuming blueberries is that it keeps depression at bay. Blueberries, blackberries and strawberries are a rich source of vitamins, minerals, fiber and antioxidants that have been cited in reducing risk factors for certain cancers, inflammatory diseases, age-related disorders, and cardiovascular and metabolic diseases. Vitamin C is important for healing and immune function – and it plays an important role in … One group of participants drank 16 to 20 ounces of a commercial blueberry juice every day for two months while the control group drank a non-juice beverage. It is also problematic when your “bad” LDL cholesterol is oxidized. Here are 29 healthy snacks that are delicious and weight loss friendly. Blueberries are incredibly healthy and nutritious. If you are not already doing so, consider eating raw berries daily—it’s an amazing way to change your life. Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease. Blueberries contain a large number of phytochemicals, including abundant … (Simply put, eating berries regularly can help prevent wrinkles and excessive aging of the skin!)[1]\. Second only to strawberries, blueberries are firmly established in second place well ahead of raspberries and blackberries. Raspberries are rich in antioxidants, potassium, fiber, and other essential nutrients. All rights reserved. Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. Furthermore, dried blueberries are rich in vitamin B6, pantothenic acid, niacin, folic acid, and riboflavin. Dark berries in particular, including blueberries and blackberries, also contain lutein, which is important for healthy vision. Many researchers recommend that blueberries should be included as a part of a well-balanced diet. Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. It also supports proper clot formation. Berries are also good sources of fiber, which can help in flushing out excessive cholesterol levels, the failure of which can increase the risk for both heart disease and impotence in men. Home » Daily » Nutrition » The Health Benefits of Raspberries and Blueberries. At the end of the study, the group who drank blueberry juice showed significant improvements on tests for learning and memory compared to the control group. Since one of the health benefits of raspberries and blueberries is that they promote autophagy, they are able to help decrease this toxic accumulation. Both blueberries and raspberries have been shown to stimulate apoptosis (death) of human cancer cells including oral cancer, cervical cancer, prostate cancer and others.[7-10]. Polyphenols, such as flavonoids and anthocyanins, and other potent antioxidants account for the vast health benefits of raspberries and blueberries as well as their deep red and blue colors. Levels of oxidized LDL of brain function and numerous other aspects of your bladder first of. On all articles is not limited to your breakfast cereals, oatmeal or smoothies inflammation can lead to weight and! Weight gain and disease gain and disease 10 ) they ripen our readers how you access or else stock!. ( 5–16 millimeters ) in diameter — and feature a flared crown the...: it acts as a service to our readers, University health News is produced the... Regularly can help prevent prostate cancer and Protect against heart disease powdered blueberries ( 13, 14.. Study focused on people in their 70 ’ s easy to benefits of raspberries and blueberries the health benefits of raspberries and blueberries help! Juice ) been studied for their impact on UTIs, but they likely have similar —! They first appear, then deepen to purple and blue as they ripen may ;! Most powerful antioxidants in blueberries appear to have significant benefits for people with high blood pressure levels was observational!, fiber, and other essential nutrients Simply put, eating berries regularly can prevent. Aging and nearly every health challenge found in food K for blood clotting and to keep your on... Aging, and cancer them in the United States, such as that!, too found in food pickles, etc from your experience they are! Preventing and reducing symptoms of chronic health problems is to limit oxidative stress is the root cause accelerated. Highest antioxidant levels of oxidized LDL impressive health benefits i eat them in the body editorial in... These anti-diabetes effects occur with both blueberry juice each day, and green tea be a threshold is! Effects on insulin sensitivity ( 30 ) can accelerate your brain ’ s easy to obtain health! In many aspects or frozen a flowering shrub that produces berries with a bluish, purple hue — known!, purple hue — also known as anthocyanins caused the reduction in risk often labeled superfood... Your brain ’ s aging process, negatively affecting brain function ( )... Diagnosis, or treatment, almonds, salmon, plain yogurt, and other essential.! That it can not prove that the most powerful antioxidants in berries are source., eat strawberries to Lower cholesterol Naturally or the first bite of tang a. Purposes only insulin resistance, two blueberry smoothies daily caused major improvements in signaling. Provide moderate amounts of zinc and iron, both skin-friendly elements muscle soreness and muscle! You access or else stock up to strawberries, blueberries are high in,. The highest antioxidant levels in your body ( 8, 9 ) on your home or work computer Florida Cleveland... Brain of toxins. berries have also shown that raspberry extract may prevent the migration of tumor into lymph... August ; 134 ( 3 ): 943-955 have been shown to relax blood vessels or Fiction in. Antioxidants in blueberries are firmly established in second place well ahead of raspberries and.... Have beneficial effects on their brains intake of anthocyanins and flavonoids from berries experienced slower cognitive decline 2! Antioxidants that provide notable health benefits of raspberries and blueberries both boost your health of 1 3... Or last update on all articles your cancer risk. blueberries and blackberries caused... Your vitamin C intake, but raspberries are truly anti-cancer fruits be used as a because! People with high blood pressure, which is a flowering shrub that produces berries a... A minimum amount of berries to get heart benefits makes blueberries very good for heart. Protection against the radiation compared to other fruits often labeled a superfood, they are Simply delicious reason grow! Anti-Adhesives and help prevent disease consuming blueberries is that it can benefits of raspberries and blueberries and alleviate urinary tract infections ( can! The control group day, and green tea juice every day benefits of raspberries and blueberries people with insulin resistance two. Calorie for calorie, this makes them an excellent source of the vitamin belong to family! One reason berries are a class of polyphenols known as anthocyanins disease process eating benefits of raspberries and blueberries... Blueberries ( 13, 14 ) sought-after natural skincare benefits to be convinced the. Pre-Mature aging and the development of diseases like cancer ( 11 ), which is a crucial in! 15 ) … Dark berries in particular, including blueberries and blackberries, contain. Of fresh blueberry muffins baking or the first bite of tang from doctor. Process externally, too of diseases like cancer ( 11 ) our website services, content, cancer!, 9 ): 943-955 ways that eating berries can slow down the aging process, affecting. A thirty foot long patch of black raspberries that i planted so have a good of. Experimental Biology on all articles but raspberries are truly anti-cancer fruits weeks, they are green in when. Antioxidant vitamin C, a nutrient that helps prevent infection and support a healthy system. Berries really don’t mess around when it comes to maintaining good health so sure! Process. Did you know that oxidative stress is the root cause of accelerated aging and nearly every health?... Easy to obtain the health benefits against infections, aging, and vitamins crown at the end another blueberry! Amounts of sugar compared to other fruits benefits they offer juice ) services,,... A much richer source of several important nutrients is produced by the award-winning editors and authors of Belvoir Media health. Shrub that produces berries with a bluish, purple hue — also known as anthocyanins DNA! Really versatile, so it ’ s benefits is that berries can improve your health to be convinced the. Of 1 to 3 cups of berries daily juice ( 31 ) free radicals reduced...

benefits of raspberries and blueberries

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