BENEFITS OF BLUEBERRIES FOR YOUR HEALTH

plus a great taste… it’s a winning combination

BENEFITS OF BLUEBERRIES

Apart from their great taste here are some proven health facts

In a 1-cup serving
(148 grams) of blueberries contains:

Vitamin K 36% 36%
Vitamin C 24% 24%
Manganese 25% 25%
Fiber 14% 14%
Copper 9% 9%

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84 calories
0g Total Fat
21g Total Carbohydrate
4g Dietary Fiber (Prevents or relives constipation, helps maintain weight, and lowers the risk of diabetes and heart disease)
15g Sugars (all natural)
1g Protein
24% Vitamin C (Helps protect cells from damage, increases iron absorption)
36% Vitamin K (Helps with blood clotting)
25% Manganese (The body uses it for connective tissue and bone formation, fat and carbohydrates metabolism, calcium absorption, blood sugar regulation, and normal brain and nerve function)
Estimated Glycemic Load = 6 (Out of 60; less than 10 is considered low and helps keep blood sugar levels consistent)

Southern Press and Packing

Highest antioxidants of all commonly consumed fruits

Obviously, Antioxidants are very important

The benefits of blueberries include protecting our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer.

Firstly, Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.
The main antioxidant compounds in blueberries belong to a large family of polyphenols, called flavonoids
One group of flavonoids in particular is thought to be responsible for much of the beneficial health effects
Lastly, they have been shown to directly increase antioxidant levels inside the body

BOTTOM LINE:
Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Flavonoids appear to be the major antioxidant compounds.

Antioxidants in case you don't know:
Antioxidants are molecules that fight damage by free radicals, unstable molecules that can harm cellular structures. Antioxidants do this by giving electrons to the free radicals and neutralizing them.

Blueberries lower the risk factors for Heart Disease

Blueberries may lower blood pressure and oxidized LDL which is a risk factor for Heart Disease, it won't cure the actual disease.

Furthermore, in a 2013 study on 93,600 nurses, eating plenty of anthocyanins (the main antioxidants in blueberries) was linked to a 32% lower risk of heart attacks.

Clearly, as this was an observational study, it can not prove that the blueberries caused the reduction in risk, but it seems very likely given the known beneficial effects on risk factors.

BOTTOM LINE:
Clearly, there's ever growing evidence that regular blueberry consumption can help prevent heart attacks.

Low in Calories, But High in Nutrients

Therefore, Unquestionably, Blueberries are among the most nutrient-dense berries. In a 1 cup serving (148 grams) of blueberries contains:

Fiber: 4 grams.
Vitamin C: 24% of the RDA
Vitamin K: 36% of the RDA
Manganese: 25% of the RDA
They also contain small amounts of various other minor nutrients

It should be noted, that an entire cup contains only 84 calories, with 15 grams of carbohydrates.
Therefore, calorie for calorie makes them an excellent source of several important nutrients.

BOTTOM LINE:
The blueberry is a very popular berry. It is low in calories, but high in fiber, vitamin C and vitamin K.

Helps Protect Against Aging & Cancer

Clearly, Oxidative DNA damage is just part of everyday life, but we can do something to slow it down.

The damage is said to occur tens of thousands of times per day, in every single cell in the body
DNA damage is part of the reason we grow older
It also plays an important role in the development of diseases like cancer

Furthermore, because blueberries are high in antioxidants, they can help neutralize some of the free radicals that cause damage to our DNA.

In addition to this, during one 4-week study, 168 participants drank 1 liter (34 ounces) of a mixture of blueberry and apple juice, every day. At the end of the study, oxidative DNA damage due to free radicals had reduced by 20%. In addition to this, these findings have also been supported by smaller studies just using blueberries.

BOTTOM LINE:
Several studies have shown that benefits of blueberries and blueberry juice can protect against DNA damage, a leading driver of aging and cancer.

Help maintain brain function & improve memory

Undoubtedly, Oxidative stress can accelerate the brain's aging process, having negative effects on brain function.

Firstly, according to studies, the antioxidants in blueberries tend to accumulate in areas of the brain that are essential for intelligence
They appear to directly interact with aging neurons, leading to improvements in cell signaling
In one of these studies, 9 elderly participants with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they had seen improvements in several markers of brain function
Lastly, a 6 year study of 16,010 elderly participants found that blueberries were linked to delays in cognitive aging by up to 2.5 years

BOTTOM LINE:
The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.

Blueberries appear to lower blood pressure

In addition, in numerous studies, Blueberries appear to have significant benefits for people with high blood pressure, a major risk factor for some of the world's leading killers.

Firstly, in one study, obese individuals at a high risk for heart disease noted a 4 - 6% reduction in blood pressure, after consuming 50 grams (1.7 ounces) of blueberries per day, for 8 weeks.
Other studies have found similar effects, especially when looking at post-menopausal women.
Lastly, given that high blood pressure is one of the leading drivers of heart attacks and strokes, the implications of this are potentially massive.

BOTTOM LINE:
Regular blueberry intake has been shown to lower blood pressure in numerous studies.

Protects good Cholesterol in the blood system

Oxidative damage is not limited to our cells and DNA. It is also problematic when our circulating LDL lipoproteins (the "bad" cholesterol) are oxidized.

In fact, the oxidation of LDL is a crucial step in the heart disease process
Fortunately for us, the benefits of blueberries include antioxidants and are strongly linked to reduced levels of oxidized LDL
A daily 50-gram serving of blueberries lowered LDL oxidation by 27% in obese participants, after a period of 8 weeks

Another study showed that 75 grams of blueberries with a main meal significantly reduced the oxidation of LDL lipoproteins.

BOTTOM LINE:
Importantly, the antioxidants in blueberries have been shown to protect LDL lipoproteins (the "bad" cholesterol) from oxidative damage, a crucial step in the pathway towards heart disease.

Benefits of blueberries can have anti-diabetic effects

In contrast to other fruits, Blueberries are moderate in sugar.

Firstly, one cup contains 15 grams, which is equivalent to a small apple or large orange
However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control
Research suggests that anthocyanins in blueberries can have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetic effects have been shown with both blueberry juice and extract
In a study of 32 obese subjects with insulin resistance, a blueberry smoothie caused major improvements in insulin sensitivity
Furthermore, improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently some of the world's biggest health problems

BOTTOM LINE:
Furthermore, several studies have shown that blueberries have anti-diabetic effects, helping to improve insulin sensitivity and lower blood sugar levels.

Health sources

Valko M, Izakovi M, Mazur M, Rhodes CJ, Telser J. Role of oxygen radicals in DNA damage and cancer evidence. J of Molecular and Cellular Biochemistry. 2004 Jan 21;266:37-56.

Guerrero JC, Ciampi LP, Castilla AC, Medel FS, Schalchli HS, Hormazabal EU, Bensch ET, Alberdi ML. Antioxidant Capacity, Anthocyanins, and Total Phenols of Wild and Cultivated Berries in Chile. Chilean Journal of Agricultural Research. 2010 Oct;70(4):537-44.

Wilms LC, Boots AW, de Boer VCJ, Maas LM, Pachen DMFA, Gottschalk RWH, Keteslegers HB, Godschalk RWL, Haenen GRMM, van Schooten FJ Kleinjans JCS. Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers. J of Carcinogenesis. 2007 Jun 29;28(8):1800-6.

Contributions

Lastly, here at Southern Press and Packing, We try to do our best to give back to the community. We donate most of our blueberry waste to the local farmers and 4-H to feed their livestock. The benefits of blueberries just keeps on giving.