Blueberries are small fruits but contain countless valuable nutrients, and have long been known for their wonderful health benefits. In particular, blueberry juice is not only delicious but also brings many surprising benefits. So what effects does blueberry juice have on our bodies?
Blueberry juice, in particular, is known for its ability to protect cardiovascular health, enhance memory and improve eyesight. In addition, this juice also supports the immune system, improves brain health and enhances digestive function. Let’s explore the effects of blueberry juice through the article below!
Nutritional composition of blueberries
Blueberries are small but very nutritious fruits. A serving of about 1/2 cup (75g) provides:
- Calories: 42 calories;
- Carbohydrates: 11g;
- Fiber: 2g;
- Protein: 1g;
- Sugar: 7g;
- Calcium: 4mg;
- Potassium: 57mg; Vitamin C: 7mg.
Blueberry juice contains many nutrients that are good for health.
In addition to being low in calories, blueberries are also a rich source of essential vitamins and minerals. They are an important source of vitamin C and vitamin K, as well as manganese.
What are the health benefits of blueberry juice?
Blueberry juice is not only delicious but also has many significant health benefits. Here are some of the notable effects of blueberry juice:
Control blood sugar
Blueberry juice can also aid in blood sugar control thanks to its high fiber content and low natural sugar content. Research shows that daily consumption of blueberry juice can improve metabolic health indicators in people with type 2 diabetes, helping to regulate blood sugar and reduce triglyceride levels.
Blueberry juice may help control blood sugar levels
Rich in antioxidants
Blueberry juice is a rich source of antioxidants, especially anthocyanins. These compounds act as a shield to protect cells from oxidative damage, helping to reduce the risk of certain cancers and chronic diseases. According to a 2003 study, a cup of blueberries contains up to 9,019 antioxidants, while wild blueberries have even more at 13,427.
Immunity booster
Blueberry juice helps boost the immune system. The vitamins and minerals found in blueberries, along with flavonoids, help improve immune function and aid in muscle recovery.
Improve memory and slow aging
Blueberry juice has the ability to slow down the aging process and improve cognitive function. Antioxidants in blueberries protect brain cells from damage, supporting the transmission of signals between nerve cells. Flavonoids, especially anthocyanins, have been shown to enhance memory and learning ability.
Women drinking blueberry juice may help slow aging and improve memory
Boosts Metabolism
Blueberry juice also contributes to maintaining a healthy metabolism. The potassium and manganese content in this juice support the body’s energy metabolism. Potassium helps regulate insulin levels and prevent insulin resistance, while manganese aids in the absorption of essential vitamins, especially thiamine.
Reduces the risk of heart disease
Blueberry juice also has a positive effect on heart health. Studies have shown that consuming blueberries can reduce LDL cholesterol levels, the bad cholesterol, and improve blood circulation. Anthocyanins in blueberry juice help protect blood vessel walls, preventing the formation of arterial plaque, thereby reducing the risk of cardiovascular disease.
Using blueberry juice is a way to help improve cardiovascular health.
Who should not consume blueberry juice?
Although blueberry juice has many health benefits, it is not suitable for everyone. Here are some groups of people who should be cautious or limit their consumption of blueberry juice:
- People with allergies: People with a history of allergies to blueberries or other berries should avoid consuming this juice. Symptoms of an allergic reaction may include rashes, itching, or swelling.
- People with diabetes: Although blueberry juice contains less sugar than some other fruit juices, it still contains natural sugars. People with diabetes should monitor their daily sugar intake and may need to consult their doctor before adding blueberry juice to their diet.
- People who are taking blood thinners: Blueberries may interfere with the effects of some blood thinners, as they contain vitamin K, which can affect blood clotting.
- People with stomach problems: Blueberry juice may cause stomach or intestinal discomfort in people with sensitive digestive conditions or problems such as irritable bowel syndrome (IBS). If you experience discomfort after drinking, reduce your intake or stop using it.
Blueberry juice is not only a delicious drink but also brings many remarkable health benefits. However, to make the most of these benefits, you need to use blueberry juice reasonably and consider the subjects who should not use it. Add blueberry juice to your daily diet as part of a healthy lifestyle.
