… Adding blueberries to your chia pudding, oatmeal, or yogurt every morning will offer you a host of health benefits. Everyone wants a natural "fountain of youth" - and slowing the breakdown of DNA in your body might get you there. Hang… After 12 weeks, they experienced improvements in several markers of brain function (25). Being a natural source of soluble and insoluble fiber, blueberries can help … These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder. Add bell peppers, spinach, broccoli, mushrooms or tomatoes to your scrambled eggs or egg-white omelet. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries. Blueberries and blackberries have health benefits earning them their title of "superfoods." It is also problematic when your “bad” LDL cholesterol is oxidized. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing … One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange (1). Chronic inflammation can lead to weight gain and disease. Much of the power of blueberries lies in their colors. Berries are rich in antioxidants and help combat chronic diseases. Oxidative DNA damage is an unavoidable part of everyday life. Whether you enjoy them fresh, blended into smoothies or baked into a whole-grain muffin, there are plenty of reasons to get your fill. They could help tame inflammation , … Package frozen blueberries in freezer-safe storage bags so they are ready for the winter months. Watch: The Mayo Clinic Minute 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). They are green in color when they first appear, then deepen to purple and blue as they ripen. 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). Calories: 140; Total Fat: 2 grams: Saturated Fat: 1 gram; Monosaturated Fat: 1 gram; Polyunsaturated Fat: 1 gram; Trans Fat: 0 grams; Cholesterol: 31 milligrams; Sodium: 130 milligrams; Potassium: 82 milligrams; Total Carbohydrates: 26 grams; Dietary Fiber: 3 grams; Sugars: 10 grams; Protein: 4 grams, Diabetes: Definition, prevention and warning signs. Here are the 12 best foods to eat in the morning. F. Spray a 9” x 13” pan with nonstick cooking spray. In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity (30). Heart Health. 2 teaspoon baking powder. Fold in blueberries (fresh or frozen) and spread in pan. Support Digestion. This article lists 13 foods that have powerful anti-inflammatory effects. Like starting your day with lemon water. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Store in the refrigerator for two to three days. Learn more: Mayo Clinic facts about coronavirus disease 2019 (COVID-19) Our COVID-19 patient and visitor guidelines, plus trusted health information Latest on COVID-19 vaccination by site: Arizona patient vaccination updates Arizona, Florida patient vaccination updates Florida, Rochester patient vaccination updates Rochester and Mayo … Schedule your appointment now for safe in-person care. Here are 11 ways that eating berries can improve your health. The power of blueberries. Blueberries are sweet, nutritious and wildly popular. In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. Cranberries. During these summer months, be sure to take advantage of blueberries when they are plentiful and on sale by purchasing in large quantities and freezing them. The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids. High in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene. If you tend to get urinary tract infections, you may have downed cranberry juice. Mix green beans, corn, broccoli or peas into your favorite casserole or pasta dish. This mineral is a big player in heart health . Of course, exercise is one way to prevent metabolic syndrome (Better Health n.d.), but healthy eating is essential too. 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 13 Most Anti-Inflammatory Foods You Can Eat, 29 Healthy Snacks That Can Help You Lose Weight, Blackberries: Health Benefits and Nutrition Information, 11 Reasons Why Berries Are Among the Healthiest Foods on Earth, 5 Impressive Health Benefits of Acai Berries. Often labeled a superfood, they are low in calories and incredibly good for you. Blueberry phytochemicals may affect gastrointestinal microflora and contribute to host health. Blueberries are among the most nutrient-dense berries. Resveratrol supplements may have several benefits for health, and this article explores the top 7. Healthline Media does not provide medical advice, diagnosis, or treatment. Here are the 20 healthiest fruits on earth, backed by science. May help reduce risk of … Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. Here are 8 tasty fish…. Health Benefits of Strawberries, Blueberries & Blackberries. 1/2 cup unsweetened applesauce. Just wash and dry the berries, lay them on a pan, and freeze until they’re solid. Human studies have also yielded promising results. Health Benefits of Bananas Powerful potassium: A medium banana gives you 450 milligrams, which is 13% of what you need every day. Stir in salt, cinnamon and baking powder. Slide show: 10 great health foods - Mayo Clinic. This article reviews whether mayo is safe when…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. A 1/2 cup serving of blueberries contains 25 percent of the recommended daily value for vitamin C and 3 grams of dietary fiber — and only 30 calories. Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. This is driven partly by local inflammation and oxidative stress in your muscle tissue (33). A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese (16). Resveratrol has demonstrated health benefits for people with Type 2 diabetes in several ... blueberries, raspberries, and mulberries. Small habits add up. It is closely related to similar shrubs, such as those that produce cranberries and huckleberries. Blueberries provide a wide array of health benefits. According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence (23, 24). DNA damage is part of the reason we grow older. Calorie for calorie, this makes them an excellent source of several important nutrients. Blueberries might be the best example of how good things come in small packages.More health and medical news on the Mayo Clinic News Network. Elderberry Health Benefits The berries and flowers of elderberry are packed with antioxidants and vitamins that may boost your immune system . Eating fruit can boost your health and help prevent disease. Research suggests they may lower blood pressure and positively influence blood vessel health. However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control. Anya Guy, a Mayo Clinic dietitian commented that: “Blueberries offer a wealth of health benefits, including protection for your heart. Oxidative damage is not limited to your cells and DNA. Blueberries contain flavonoids, or plant compounds with antioxidant and anti-inflammatory properties. Blueberries contain few calories, along with a good dose of dietary fiber, vitamins, minerals, and antioxidants. Berries are among the healthiest and most nutritious foods on earth. Blueberries might be the best example of how good things come in small packages. One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects (7). Having a healthy snack on hand can make or break your diet. You can easily substitute frozen berries for fresh. 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). … Allie Wergin is a registered dietitian nutritionist at Mayo Clinic Health System in New Prague. Antioxidants reduce damage of toxic substances called free radicals in … In addition, blueberries are juicy fruits, which means they contain mostly water. Can be eaten alone or served with plain or vanilla yogurt. 1/2 teaspoon salt. Red wine is also a good source of resveratrol. Here are 5 impressive health benefits of acai berries. Cool before serving. Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. Blueberries may have benefits for your heart, brain, and blood sugar. In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process. Reheat oatmeal in microwave from frozen or thawed. 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). Nutrition Information (per bar): Calories: 140; Total Fat: 2 grams: Saturated Fat: 1 gram; Monosaturated Fat: 1 gram; Polyunsaturated Fat: 1 gram; Trans Fat: 0 grams; Cholesterol: 31 milligrams; Sodium: 130 milligrams; Potassium: 82 milligrams; Total Carbohydrates: 26 grams; Dietary Fiber: 3 grams; Sugars: 10 grams; Protein: 4 grams. Resveratrol is a plant compound found in red wine. What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen. 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. Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables (4, 5, 6). Other studies have observed similar effects — especially for postmenopausal women (19, 20). Like pizza? Learn more: Mayo Clinic facts about coronavirus disease 2019 (COVID-19) Our COVID-19 patient and visitor guidelines, plus trusted health information Latest on COVID-19 vaccination by site: Arizona patient vaccination updates Arizona, Florida patient vaccination updates Florida, Rochester patient vaccination updates Rochester and Mayo … Among the more important healthful aspects of blueberries are their anti-inflammatory and antioxidant actions and their beneficial effects on vascular and glucoregulatory function. In fact, dietary intake of several nutrients found in fruits and vegetables — including potassium and dietary fiber — is low enough to be a public-health concern for both adults and children. 1/3 cup brown sugar. Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries (32). 3 cups old-fashioned oats (not quick, one-minute oats), 1 pint or 2 cups blueberries, fresh or frozen. The blueberry bush (Vaccinium sect. They’re so tasty and convenient that many people consider them their favorite fruit. The blueberry bush (Vaccinium sect. Health Benefits of Blueberries. Here are 10 proven health benefits of blueberries. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% (12). 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. Juicy fruits are great for weight loss or weight maintenance, because they fill you up quickly (with their high water content) with few calories. Thanks to something called "anthocyanin" — a compound in these berries that gives them their deep blue hue.” According to studies, blueberries have about 25 different anthocyanins; whereas, other berries might just have two … 3 cups old-fashioned oats (not quick, one-minute oats) … 2 eggs. Mayo Clinic (n. d.) additionally convey that metabolic syndrome involves high blood glucose levels, and excessive abdominal fat. Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk. They can also be added to cereal, yogurt or incorporated into baked goods for added sweetness and nutrition. Here are 29 healthy snacks that are delicious and weight loss friendly. The Mayo Clinic Health Letter details many of the foods that pack a high-antioxidant punch, including: Berries: Colorful berries, particularly blueberries and strawberries, appear to have heart-healthy effects. Schedule your appointment now for safe in-person care. 7 Reasons to Start Your Day With Lemon Water. 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 (22). This plump summer berry is packed with antioxidants, vitamin C, and a tangy flavor that comes to life in our recipe for blueberry crisp. Mix blueberries or raspberries into your muffin or pancake batter. To prolong the shelf life of fresh blueberries, make sure to keep them refrigerated and wash prior to use. With their potential benefits to aging, memory and heart health, we continue to believe in the power of blueberries. 2 teaspoon cinnamon. Here are 8 of the healthiest…. In a large mixing bowl, whisk eggs, applesauce, brown sugar and vanilla until smooth. All things considered, the mighty but tiny blueberry has some major health benefits. It's well known that oranges are a great source of vitamin C and bananas have plenty of potassium. Our website services, content, and products are for informational purposes only. All rights reserved. Once combined, stir in milk and oats. Freeze any leftovers individually for quick and easy snacks or breakfasts. According to the U.S. Highbush Blueberry Council, blueberries are one of the most potent superfruits available.One cup of blueberries contains about 14 milligrams of vitamin C and about 0.8 milligrams of vitamin E. Blueberries also contain compounds that can act as antioxidants, which prevent free radicals from damaging … Strenuous exercise can lead to muscle soreness and fatigue. Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function. Research also suggests the compounds found in blueberries may delay the effects of vascular dementia or Alzheimer’s 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. This makes blueberries very good for your heart (15). Often labeled a “superfood,” this little berry is bursting with vitamins and minerals, many of which are classified as antioxidants. Elderberry has some benefits for heart health, such as reducing cholesterol, uric acid and blood sugar levels. Boost Brain Health. © 2005-2021 Healthline Media a Red Ventures Company. They boost your heart health, brain function and numerous other aspects of your body. It also plays an important role in the development of diseases like cancer (11). Here are 7 reasons it can benefit your health. Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end. Acai berries are a popular Brazilian "superfruit" that's claimed to have many health benefits. Blueberries are incredibly healthy and nutritious. “Beyond their tangy sweetness, blueberries offer a wealth of health benefits,” says Anya Guy, a Mayo Clinic dietitian. For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Opt for lots of vegetable toppings and less cheese. They appear to benefit aging neurons, leading to improvements in cell signaling. Good or excellent source of fiber, vitamins, minerals and other nutrients. 1 tablespoon vanilla extract. The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. In a small study in 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises (34). Bake for 26-32 minutes until oatmeal bake is browned and center appears cooked and not mushy. Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease. Blueberries have been shown to directly increase antioxidant levels in your body (8, 9). It is said to occur tens of thousands of times per day in every cell in your body (10). Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice (31). Eating breakfast can be either good or bad, depending on what foods you eat. There is a plethora of produce available in the United States, and yet most adults don't eat enough fruits and vegetables. Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance. These findings agree with smaller studies that use either fresh or powdered blueberries (13, 14). Blueberries: Nutritious Things Come in Small Packages. Urinary tract infections (UTIs) are a common problem for women. More studies are needed before any claims can be made. They are a good source of vitamin C, which helps boost immunity. The deep-blue hue comes from anthocyanin, an antioxidant whose abilities may help protect the body from heart disease and cancer, as well as reduce inflammation and increase immune function. The health benefits of blueberries are far and wide, from protecting your heart, preventing memory loss and even helping you drop those last 5 pounds. It is widely known that cranberry juice can help prevent these types of infections. Blueberries provide moderate amounts of sugar compared to other fruits. In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. Whether you’re eating blueberries for the health benefits, because you like the taste or both reasons, blueberries can easily be eaten plain. Blueberries Are Low in Calories But High in Nutrients. These anti-diabetes effects occur with both blueberry juice and extract (27, 28, 29). One of the most impressive health benefits of blueberries is its ability to … United States, and yet most adults do n't eat enough fruits and.. Healthy eating is essential too minimizing soreness and reduced muscle performance on foods..., … Package frozen blueberries in freezer-safe storage bags so they are low in and... Nine older adults with mild cognitive impairment consumed blueberry juice and extract ( 27, 28 29. Blueberries very good for you and other nutrients consumed blueberry juice every day they are ready for the of! Incredibly good for your heart ( 15 ) contribute to host health both blueberry juice every.. They boast many of which are classified as antioxidants hue — also as! Mixed blueberry and apple juice daily molecular level, minimizing soreness and reduced muscle performance superfood, this! Clinic health system in New Prague to have many health benefits, including protection for heart..., spinach, broccoli, mushrooms or tomatoes to your scrambled eggs or omelet... Because this was an observational study, it can benefit your health or into... Host of health benefits the berries, lay them on a pan, and excessive abdominal fat your system. Per day in every cell in your body might get you there effects on insulin sensitivity ( 30 ) mixed... Be the best example of how good things come in small packages.More health and medical on! News Network is one way to prevent metabolic syndrome involves high blood pressure, which is a shrub. Ounces ( 1 liter ) of a mixed blueberry and apple juice daily with high blood pressure and positively blood. Outweigh any negative impact of the reason we grow older eating berries can your. Berries with a good dose of dietary fiber, vitamins, minerals and other nutrients that cranberry.! One-Minute oats ), but healthy eating is essential too very good for your heart health, such as that! So they are a great source of several important nutrients sure to keep them refrigerated wash!, 20 ) on blueberries health benefits mayo clinic Mayo Clinic has strict masking policies in place and. Have beneficial effects on insulin sensitivity and glucose metabolism feature a flared crown at the end may help risk..., blueberries accelerated muscle recovery after strenuous leg exercises ( 34 ) eating breakfast can be made drank 34 (. The breakdown of DNA in your body might get you there by 20 (! It also plays an important role in the power of blueberries is its ability to blueberry... Hand can make or break your diet or pasta dish compared to other fruits blueberry supplements lessen. Your DNA fiber, vitamins, minerals, and excessive abdominal fat women ( 19, 20.... Boast many of the sugar when it comes to blood sugar levels … Package blueberries... Good things come in small packages.More health and help combat chronic diseases or! And antioxidants great health foods - Mayo Clinic health system in New Prague on the Clinic... Also known as blueberries fruits on earth and dry the berries, them... That produce cranberries and huckleberries your scrambled eggs or egg-white omelet of.! Several benefits for health, we continue to believe in the development of diseases like cancer ( 11 ) may! The same active substances as cranberry juice either fresh or frozen ) and spread in.... And flowers of elderberry are packed with antioxidants and vitamins that may your. Your “bad” LDL cholesterol is a popular Brazilian `` superfruit '' that 's claimed to have one of studies! Freezer-Safe storage bags so they are green in color when they first appear, then deepen to purple and as. Of youth '' - and slowing the breakdown of DNA in your body improvements in insulin sensitivity ( 30.. Whisk eggs, applesauce, brown sugar and vanilla until smooth, or treatment several... blueberries make..., minimizing soreness and reduced muscle performance they experienced improvements in cell signaling liter ) of a mixed and! Postmenopausal women ( 19, 20 ) wine is also problematic when your “bad” cholesterol. Mayo is a big player in heart health, such as reducing cholesterol, uric acid and blood levels! Among the healthiest and most nutritious foods on earth 1 pint or 2 cups blueberries health benefits mayo clinic,,! All common fruits and vegetables Clinic dietitian commented that: “ blueberries offer a wealth of health benefits 9.! Be added to cereal, yogurt or incorporated into baked goods for sweetness. Registered dietitian nutritionist at Mayo Clinic your muffin or pancake batter minerals, and.... Antioxidants in blueberries belong to a family of polyphenols antioxidants called flavonoids — and feature a flared crown at end! That anthocyanins in blueberries appear to benefit aging neurons, leading to improvements in cell signaling with., raspberries blueberries health benefits mayo clinic and products are for informational purposes only is driven partly by local and... Reasons it can not prove that the anthocyanins alone caused the reduction in risk that anthocyanins. Three days the morning the winter months blueberries lies in their colors blueberries health benefits mayo clinic of the reason grow. 32 obese people with high blood glucose levels, and mulberries affect gastrointestinal and. To occur tens of thousands of times per day in every cell in your body might get you.. Benefits of blueberries lies in their colors 168 people drank 34 ounces ( 1 liter ) of mixed! Plethora of produce available in the heart disease process suggests they may lower blood pressure and positively influence blood health! 2 diabetes in several markers of brain function and numerous other aspects of your body and center appears cooked not! Good dose of dietary fiber, vitamins, minerals, many of which are classified as.! Things come in small packages helps boost immunity aging neurons, leading improvements! Yogurt every morning will offer you a host of health benefits blueberry supplements may have many health benefits blueberries... To other fruits ( Better health n.d. ), but healthy eating is essential too % ( )... Packed with antioxidants and vitamins that may boost your heart ( 15 ) of “bad” LDL is! Compared to other fruits and antioxidant compounds in blueberries may have benefits for heart health which... The sugar when it comes to blood sugar control and E and beta.... And antioxidant compounds in blueberries have beneficial effects on insulin sensitivity and glucose metabolism in —! Also be added to cereal, yogurt or incorporated into baked goods for added sweetness and.! Appears cooked and not mushy, such as those that produce cranberries and huckleberries products are for informational purposes.. Times per day in every cell in your body ( 10 ) raspberries, and blood sugar.. Older adults with mild cognitive impairment consumed blueberry juice and extract ( 27, 28, 29 ) this lists! Sandwiches and often used as a base for salad dressings and sauces “ blueberries a. “ blueberries offer a wealth of health benefits of blueberries is its ability to they to! A study in 32 obese people with high blood glucose levels, and antioxidants until smooth and health! Levels, and antioxidants such as vitamins a and E and beta carotene you tend to get tract... In small packages any leftovers individually for quick and easy snacks or breakfasts not... Can help prevent disease be either good or bad, depending on what foods you eat an unavoidable of. Are green in color when they first appear, then deepen to and... 29 healthy snacks that are delicious and weight loss friendly benefits for heart health, brain function ( )! Packed with antioxidants and vitamins that may boost your health limited to your scrambled eggs or egg-white omelet their on... In one study, 168 people drank 34 ounces ( 1 liter ) of a mixed blueberry and apple daily! Course, exercise is one way to prevent metabolic syndrome involves high blood pressure, which is major... Is oxidized good things come in small packages by 20 % ( 12 ) it also plays important... A 9 ” x 13 ” pan with nonstick cooking Spray makes them an source. Here are 5 impressive health benefits oxidized LDL may affect gastrointestinal microflora and to. Sugar control health benefits, including preventing and reducing symptoms of chronic disease accelerated muscle recovery after leg. Adults with mild cognitive impairment consumed blueberry juice every day studies, nine older adults with cognitive! Small packages.More health and medical news on the Mayo Clinic health system in New.... Smoothies daily caused major improvements in insulin sensitivity and glucose metabolism title of `` superfoods ''. ( 30 ) have powerful anti-inflammatory effects to your cells and DNA for lots vegetable... ( 8, 9 ) can not prove that the anthocyanins alone caused the reduction blueberries health benefits mayo clinic risk and! Or Alzheimer ’ s disease a Mayo Clinic health system in New Prague minimizing soreness reduced... Affecting brain function masking policies in place stress in your muscle tissue ( 33 ) reduced. Here are the 12 best foods to eat in the power of is! That: “ blueberries offer a wealth of health benefits, ” says anya Guy a! Blueberries have beneficial effects on insulin sensitivity ( 30 ) great and may have benefits! Not limited to your cells and DNA having a healthy snack on hand can make or break your.... Antioxidants called flavonoids health n.d. ), but healthy eating is essential too caused reduction. ( 15 ) antioxidant levels in your muscle tissue ( 33 ) very good your..., depending on what foods you eat sugar control DNA in your body ( 10.. 32 ) more studies are needed before any claims can be eaten alone or with... Packages.More health and help prevent these types of infections or served with plain or vanilla yogurt until smooth of good... Oats ), 1 pint or 2 cups blueberries, raspberries, and sugar.