Health benefits of blueberries

1. Health Benefits of
Blueberries
by Somu Rajesh

2. 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

3. 12000
10000
8000
6000
4000
2000
0
Blueberries Cranberries Blackberries Raspberries Strawberries
Levels of Antioxidants in Berries

4. Factors promoting free radicals
DNA
Damage
UV light
Smoking
Metabolism
Air Pollution
Inflammation
Ionizing
radiation

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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.!

11. 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