health benefits of blueberries

Health Benefits of Blueberries

Consistently ranked highest in antioxidants

• Wild blueberries have the highest capacity of antioxidants per serving

• Antioxidants help destroy free radicals which occur from pollution, toxins, metabolism, etc.

• These free radicals can cause damage and oxidative stress- but the antioxidants help prevent this

Blueberries Cranberries Blackberries Raspberries Strawberries0

2000

4000

6000

8000

10000

12000

Levels of Antioxidants in Berries

Factors promoting free radicals

DNA Damage

UV light

Smoking

Metabolism

Air Pollution

Inflammation

Ionizing radiation

Cardiovascular Health

• Antioxidants protect from damage in blood vessels

• Help maintain a healthy blood pressure• Studies have shown that eating 3 or more

servings a week of blueberries could decrease a women’s chance of having a heart attack by 33%!

• Prevent inflammation in the arteries and plaque build up

Cognitive Health

• Flavonoids which are found abundantly in blueberries, have been shown to reverse memory loss due to aging

• Studies have shown blueberries may also prevent Alzheimer's disease

• The high amounts of anthocyanin- which give blueberries their rich blue color- can help with memory function

Effects on Blood Sugar

• Blueberries are very high in fiber which can help in blood sugar regulation

• Can improve insulin resistance!• Studies have shown that people at risk for

type 2 Diabetes reduced their risk by consuming blueberries daily

Protect against cancer

• Again with those antioxidants- blueberries fight off free radicals which can lead to the development of certain cancers

• Blueberries have also been shown to block the growth of tumors

Vitamins and Minerals in Blueberries

• Vitamin K: essential for clotting of blood• Vitamin C: powerful antioxidant• Manganese: needed for bone production• Fiber: although fiber is not a vitamin or

mineral, blueberries are very high in fiber– Can reduce cholesterol and help with GI regularity

How to Enjoy

• Top off some nonfat, plain Greek yogurt with some blueberries and granola

• Alone, as a snack!• Fruit salad- add blueberries with some other berries, chopped apples, sliced bananas, etc.!

How to Enjoy

• Add dried blueberries to a granola or trail mix• Add a new color to your salad with a handful of

blueberries • Throw some frozen blueberries into a smoothie