Categories: Berries

14 Benefits of blueberry and side effects

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Discover the 14 health benefits of blueberry and side effects.

The blueberry is one of the healthiest foods with the highest content of vitamins and antioxidants, that is why it is considered a “superfruit”.

14 evidence-based health benefits of blueberry


In addition to its great taste, consuming blueberries becomes a great ally for your body: it helps prevent diseases, rejuvenates and is even ideal for a low-fat diet.

If you want to know what are the health benefits of blueberry juice, in the following lines you can find the most important ones.

1. Reduces the risk of cancer

Cancer is one of the diseases most feared by humans, and in recent decades the number of cases of individuals with cancer has increased.


According to estimates by the Spanish Society of Medical Oncology (SEOM), in 2015 220,000 cancer patients were diagnosed in the Spanish territory.

Some studies have concluded that the consumption of this fruit can help combat the risk of proliferation of cancer cells when these are few and, also, they do so without damaging other cells.

This is because blueberries contain gallic acid and resveratrol, two important compounds that help reduce the negative impact of cancer.

2. It is anti-inflammatory

Blueberries contain a large number of antioxidants, one of the most important being proanthocyanidins.

These chemicals are known to be powerful anti-inflammatory agents. In this way, they reduce some pathologies since inflammation is one of the most common causes of diseases such as muscle stiffness or pain, fibromyalgia.

3. Rejuvenate

Proanthocyanidins, present in this food, are also important for the body because they have a great capacity to combat other phenomena and to improve health.


Additionally, they appear to help reverse the ageing process in several ways, including scavenging free radicals in the skin and other organs, to make the skin look healthy and youthful.

4. Prevents neurodegenerative diseases

Blueberries have substances that act as neuroprotective agents, largely due to their massive antioxidant content, which has already been discussed in the previous points.

Gallic acid plays a very important role in terms of neuronal function, as it prevents cognitive deterioration and the development of certain degenerative diseases such as Alzheimer’s and Parkinson’s, by preventing the oxidation of cells in the brain, making it degenerate more slowly.

5. Prevents DNA damage

Oxidative damage can occur in our cells daily, and this oxidation is one of the reasons why humans age. This is why antioxidants are so important.

But oxidation can also affect DNA, and in this way, mutations can occur, which in turn increase the risk of cancer. Research shows that consuming blueberries daily decreases oxidative DNA damage by up to 20%.

6. Helps fight diabetes

A study  published in 2010 in the Nutrition Journal states that consuming this fruit improves insulin sensitivity in obese people resistant to this hormone.


Therefore, consuming blueberries can help fight diabetes. Insulin is a hormone produced in the pancreas, which helps the body metabolize carbohydrates properly, and prevents blood sugar from rising excessively.

7. Promotes the presence of good cholesterol

As stated by the United States Department of Agriculture, the blueberry is the fruit with the highest amount of antioxidants, and it is considered one of the best foods to fight cholesterol.


Blueberries increase the hepatic synthesis of good cholesterol or HDL and inhibit the formation of bad cholesterol or LDL.

8. Lowers blood pressure

Blueberries help lower and regulate blood pressure, in large part because they cause a greater flow of antioxidants and nutrients in the body, which prevents the build-up of cholesterol, and generally, this helps the body function better.

Blueberries can also prevent blood glucose spikes by enhancing the body’s response to insulin. This means that the body transports nutrients better and the blood circulates smoothly.

Also, a recent study from the University of Florida concludes that the daily consumption of blueberries could be key to reducing blood pressure.


9. Improves cognitive functions and memory

Blueberries have been shown to increase cognitive function in rats and humans. Blueberries have also been shown to improve memory.

For one study, a group was asked to drink blueberry juice daily and a control group was asked to consume a placebo drink.

The group that consumed the blueberry juice showed positive increases in partner learning and word recall.

10. Improve eyesight

The retina of the eyeball can also suffer oxidative damage, as it is a vulnerable tissue and can be easily damaged by inflammation or infection.

Damaging the retina means that vision damage occurs, so keeping the retina healthy is essential for maintaining vision in old age.

Fortunately, blueberries contain a large number of antioxidants called anthocyanins, which prevent eye damage.


11. Helps reduce fat

Blueberries are ideal for a healthy diet and weight loss, as they contain a large amount of fibre and a low caloric value.

This makes this fruit a healthy alternative, which helps regulate intestinal function and helps you feel more satiated thanks to the fiber.

Also, several investigations affirm that blueberries stabilize blood sugar levels and prevent the accumulation of fat.

12. Helps to have better intimate relationships

Blueberries help increase endogenous nitric oxide production, which is often associated with a lower risk of heart disease.

But not only that, but nitric oxide intervenes in the erection of the penis. The active ingredient in Viagra, sildenafil, increases nitric oxide levels in the body to produce its effect. If you want to know how this happens, you can read this article: ” Nitric oxide (neurotransmitter): definition and functions “.

13. Improves hair health

Blueberries improve hair health. Vitamin B is good for increasing hair growth, because it improves oxygenation and blood circulation in the body, particularly in the scalp. Furthermore, lowering cholesterol is also positive in this regard, and anthocyanins help stimulate hair growth.


14. Take care of the skin

Antioxidants fight the presence of free radicals in the skin, which can cause severe damage in this area of the body. The phytochemicals and antioxidants present in blueberry make the skin look smoother and more youthful. Besides, it is possible to use this fruit as a mask to combat acne.

We hope that the article on 14 evidence-based health benefits of blueberry has been of help to you.

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