10 Proven Health Benefits of Blueberries

Blueberries are sweet, nutritious and wildly popular.

Often labeled a superfood, they are low in calories and incredibly good for you.

They’re so tasty and convenient that many people consider them their favorite fruit.

Here are 10 proven health benefits of blueberries.

1. Blueberries Are Low in Calories But High in Nutrients

The blueberry bush (Vaccinium sect. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries.

It is closely related to similar shrubs, such as those that produce cranberries and huckleberries.

Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end.

They are green in color when they first appear, then deepen to purple and blue as they ripen.

The two most common types are:

• Highbush blueberries: The most common cultivated variety in the US.
• Lowbush or “wild” blueberries: Typically smaller and richer in some antioxidants.

Blueberries are among the most nutrient dense berries. A 1-cup (148-gram) serving of blueberries contains:

• Fiber: 4 grams
• Vitamin C: 24% of the RDI
• Vitamin K: 36% of the RDI
• Manganese: 25% of the RDI
• Small amounts of various other nutrients

They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of  carbohydrates.

Calorie for calorie, this makes them an excellent source of several important nutrients.

2. Blueberries are the King of Antioxidant Foods

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 .

Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables .

The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids.

One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects

Blueberries have been shown to directly increase antioxidant levels in your body (

3. Blueberries Reduce DNA Damage, Which May Help Protect Against Aging and Cancer

Oxidative DNA damage is an unavoidable part of everyday life. It is said to occur tens of thousands of times per day in every cell in your body .

DNA damage is part of the reason we grow older. It also plays an important role in the development of diseases like cancer .

Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA.

In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and  apple juice daily. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% .

These findings agree with smaller studies that use either fresh or powdered blueberries.

4. Blueberries Protect Cholesterol in Your Blood From Becoming Damaged

Oxidative damage is not limited to your cells and DNA.

It is also problematic when your “bad” LDL cholesterol is oxidized.

In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process.

The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. This makes blueberries very good for your heart.

A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese.

Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol.

5. Blueberries May Lower Blood Pressure

Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease.

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.

Other studies have observed similar effects — especially for postmenopausal women.

6. Blueberries May Help Prevent Heart Disease

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.

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 .

A study in 93,600 nurses found that those with the highest intake of anthocyanins — the main antioxidants in blueberries — were at a 32% lower risk of heart attacks compared to those with the lowest intake.

Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk.

More studies are needed before any claims can be made.

7. Blueberries Can Help Maintain Brain Function and Improve Memory

Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function.

According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence .

They appear to benefit aging neurons, leading to improvements in cell signaling.

Human studies have also yielded promising results.

In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function.

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

8. Anthocyanins in Blueberries May Have Anti-Diabetes Effects

Blueberries provide moderate amounts of sugar compared to other fruits.

One cup (148 grams) holds 15 grams of sugar, 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 have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects occur with both blueberry juice and extract.

In a study in 32 obese people with insulin resistance,  two blueberry smoothies daily caused major improvements in insulin sensitivity.

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.

9. May Help Fight Urinary Tract Infections

Urinary Tract Infections (UTIs) are a common problem for women.

It is widely known that cranberry juice can help prevent these types of infections.

Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice .

These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder.

Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries. 

10. Blueberries May Reduce Muscle Damage After Strenuous Exercise

Strenuous exercise can lead to muscle soreness and fatigue.

This is driven partly by local inflammation and oxidative stress in your muscle tissue.

Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance.

In a small study in 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Proven Health Benefits of Chia Seeds

Chia seeds are among the healthiest foods on the planet.

They’re loaded with nutrients that can have important benefits for your body and brain.

Here are 11 health benefits of chia seeds, supported by science.
1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories

Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to the mint.

Chia seeds were an important food for the Aztecs and Mayans back in the day.

They prized them for their ability to provide sustainable energy. In fact, "chia" is the ancient Mayan word for "strength."

Despite their ancient history as a dietary staple, chia seeds became recognized as a modern-day superfood only recently.

In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.

Don't be fooled by the size — these tiny seeds pack a powerful nutritional punch.

A one-ounce (28 grams) serving of chia seeds contains :

    Fiber: 11 grams.
    Protein: 4 grams.
    Fat: 9 grams (5 of which are omega-3s).
    Calcium: 18% of the RDI.
    Manganese: 30% of the RDI.
    Magnesium: 30% of the RDI.
    Phosphorus: 27% of the RDI.
    They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

This is particularly impressive considering that this is just a single ounce, equalling 28 grams or about two tablespoons. This small amount supplies only 137 calories and one gram of digestible carbohydrate.

Interestingly, if you subtract the fiber — most of which doesn’t end up as usable calories for your body — chia seeds only contain 101 calories per ounce (28 grams).

This makes them one of the world's best sources of several important nutrients, calorie for calorie.

To top things off, chia seeds are a whole-grain food, usually grown organically. Plus, they’re non-GMO and naturally free of gluten.

        Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients.

2. Chia Seeds Are Loaded With Antioxidants

Another area in which chia seeds shine is their high antioxidant content.

These antioxidants protect the sensitive fats in the seeds from going rancid.

Though the benefits of antioxidant supplements are debated, researchers agree that getting antioxidants from foods can have positive health effects.

Most importantly, antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer.

    Chia seeds are high in antioxidants that help protect the delicate fats in the seeds. They also have various benefits for health.

3. Almost All the Carbs in Them Are Fiber

One ounce (28 grams) of chia seeds has 12 grams of carbs. However, 11 of those grams are fiber, which your body doesn’t digest.

Fiber neither raises blood sugar nor requires insulin to be disposed of. Though it belongs to the carbohydrate family, its health effects are drastically different from those of digestible carbs like starch and sugar.

The digestible carb content is only one gram per ounce (28 grams), which is very low. This makes chia a low-carb friendly food.

Because of its high soluble fiber content, chia seeds can absorb up to 10–12 times their weight in water, becoming gel-like and expanding in your stomach.

Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories.

Fiber also feeds the friendly bacteria in your intestine, which is important — keeping your gut flora well fed is absolutely crucial for health.

Chia seeds are 40% fiber by weight, making them one of the best sources of fiber in the world.

    Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10–12 times their weight in water. Fiber also has various beneficial effects on health.

4. Chia Seeds Are High in Quality Protein

Chia seeds contain a decent amount of protein.

By weight, they’re about 14% protein, which is very high compared to most plants.

They also have a good balance of essential amino acids, so your body should be able to make use of their protein content.

Protein has various health benefits and is by far the most weight loss friendly dietary nutrient.

A high protein intake lowers appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50% .

Chia seeds really are an excellent protein source — especially for people who eat little or no animal products.

     Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings.

5. The High Fiber and Protein Content in Chia Seeds May Help You Lose Weight
Many health experts believe that chia seeds can aid weight loss.

Its soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food .

Several studies have examined the soluble fiber glucomannan, which works in a similar way, showing that it can lead to weight loss .

Also, the protein in chia seeds could help reduce appetite and food intake.

In fact, one study found that eating chia seeds for breakfast increased satiety and reduced food intake in the short-term .

However, studies examining the effectiveness of chia seeds for weight loss have provided rather disappointing results.

In a study in 90 overweight people, 50 grams of chia seeds per day for 12 weeks had no effect on body weight or health markers .

In another 10-week study in 62 women, chia seeds had no effect on body weight but did increase the amount of omega-3 fat in the blood .

In contrast, a 6-month study in obese people with type 2 diabetes on a reduced-calorie diet found that eating chia seeds daily caused significantly greater weight loss than a placebo.

Though adding chia seeds to your diet is unlikely to cause weight loss on its own, many experts believe they can be a useful addition to a weight loss diet.

A weight loss diet is about more than just single foods. The entire diet counts, as well as other lifestyle behaviors like sleep and exercise.

When combined with a real-food based diet and a healthy lifestyle, chia seeds may definitely help promote weight loss.

    Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, studies on chia seeds have provided mixed results.

6. Chia Seeds Are High in Omega-3 Fatty Acids

Like flaxseeds, chia seeds are very high in omega-3 fatty acids.

In fact, chia seeds contain more omega-3s than salmon, gram for gram.

However, it’s important to keep in mind that the omega-3s in them are mostly ALA (alpha-linolenic acid), which is not as beneficial as you may think.

ALA needs to be converted into the active forms eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) before your body can use it.

Unfortunately, humans are inefficient at converting ALA into these active forms.

Therefore, plant omega-3s tend to be vastly inferior to animal sources like fish oil.

Studies have shown that chia seeds — especially if they’re milled — can increase blood levels of ALA and EPA but not DHA.

This can be a problem.

Because they don't supply any DHA, which is the most important omega-3 fat, most experts consider chia seeds a lower-quality omega-3 source.

To get the DHA your body and brain needs, either eat fatty fish regularly or take fish oil or — if you are vegan or vegetarian — a plant-sourced DHA supplement.

    Chia seeds are very high in the omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important omega-3 fatty acid.

7. Chia Seeds May Lower Your Risk of Heart Disease

Given that chia seeds are high in fiber, protein and omega-3s, they may reduce your risk of heart disease.

Their benefits have been examined in several studies, but the results have been inconclusive.

Rat studies have shown that chia seeds can lower certain risk factors, including triglycerides, inflammation, insulin resistance and belly fat. They may also raise “good “ HDL cholesterol.

However, one human study did not detect any improvements in risk factors.

A few studies show that chia seeds significantly reduce blood pressure in people with hypertension, which is a strong risk factor for heart disease.

Overall, it’s possible that chia seeds may benefit heart health, but they probably won't have a major effect unless accompanied by other beneficial lifestyle and dietary changes.

  Studies on the effects of chia seeds on heart disease risk factors are inconclusive. Some studies suggest benefits, others do not.

8. They’re High in Many Important Bone Nutrients

Chia seeds are high in several nutrients that are important for bone health.

This includes calcium, phosphorus, magnesium and protein.

The calcium content is particularly impressive — 18% of the RDI in a single ounce (28 grams).

Gram for gram, this is higher than most dairy products. As a result, chia seeds may be considered an excellent source of calcium for people who don't eat dairy.

However, chia seeds also contain phytic acid, which reduces calcium absorption to some extent.

        Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.

9. Chia Seeds May Reduce Blood Sugar Levels

High fasting blood sugar levels are a typical symptom of untreated type 2 diabetes.

Consistently high fasting blood sugar levels are associated with an increased risk of several chronic diseases, including heart disease.

But temporary spikes in blood sugar levels after meals may also have adverse health effects when they’re excessively high on a regular basis.

Animal studies have found that chia seeds may improve insulin sensitivity and blood sugar control, stabilizing blood sugar levels after meals .

A few human studies support this by showing that eating bread that contains chia seeds lowers the post-meal rise in blood sugar compared to bread that doesn’t include any chia.
  
    Studies show that chia seeds may lower the rise in blood sugar after a high-carb meal, possibly benefiting people with type 2 diabetes.

10. They May Reduce Chronic Inflammation

Inflammation is your body’s normal response to infection or injury. Red and swollen skin is a typical example.

Although inflammation helps your body heal and fight off bacteria, viruses and other infectious agents, it can sometimes cause harm.

This mainly applies to chronic inflammation, which is associated with an increased risk of heart disease and cancer.

Chronic inflammation often doesn’t have any visible signs, but can be assessed by measuring inflammatory markers in your blood.

Various unhealthy lifestyle habits increase your risk of chronic inflammation, including smoking, lack of exercise or a poor diet.

On the other hand, certain healthy foods may reduce the blood levels of inflammatory markers.

One 3-month study in 20 people with diabetes showed that eating 37 grams of chia seeds daily reduced the inflammatory marker hs-CRP by 40%. In contrast, those who got wheat bran didn’t experience a significant benefit.

Other studies on chia seeds have failed to detect any significant effects on inflammatory markers .

    Limited evidence suggests that eating chia seeds may reduce an inflammatory marker known as hs-CRP. However, the health benefits are uncertain and more studies are needed.

11. Chia Seeds Are Easy to Incorporate Into Your Diet

Chia seeds are incredibly easy to incorporate into your diet.

The seeds themselves taste rather bland, so you can add them to pretty much anything.

They also don't need to be ground like flax seeds, which makes them much easier to prepare.

They can be eaten raw, soaked in juice, added to porridge, pudding, smoothies or added to baked goods.

You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.

Because of their ability to absorb both water and fat, they can be used to thicken sauces and as egg substitutes in recipes.

They can also be mixed with water and turned into a gel.

Adding chia seeds to recipes will dramatically boost their nutritional value.

If you want to buy chia seeds, there is an excellent selection on Amazon with thousands of customer reviews.

They do also seem to be well tolerated, but if you're not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much at a time.

A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.

    Summary
    Chia seeds are easy to prepare and are often added to porridge or smoothies.

The Bottom Line
Chia seeds are not only rich in nutrients, omega-3 fat, antioxidants and fiber but also easy to prepare. People commonly add them to their porridge or smoothies.

Studies suggest that they have various health benefits, ranging from weight loss to reduced inflammation.

If you don’t eat chia seeds already, you should definitely consider adding them to your diet. They’re among the few superfoods worthy of the title.

 
 This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

 

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