Hey there, how’s it glowin’? The last time we spoke about a sweet skincare superfood, we covered strawberries. Today, we’re furthering that discussion and shining the spotlight on another popular and powerful fruit: blueberries. From improving circulation to preventing heart disease, this small but mighty berry can do a whole lot more for our bodies than just satisfy our hunger and at times, sweet tooth.
To learn some of the best and proven benefits of blueberries for skin and overall health, keep reading!
Benefits of Blueberries for Skin
Fight Signs of Aging
If you want to prevent early signs of aging creeping up on your skin, give your blueberry consumption a boost! Your body’s ability to deter free radicals naturally declines as we age, so an increase in free radical levels is more likely. But blueberries, which are rich in antioxidants, can help fight these cell-damaging free radicals. The reason signs of aging start to show is when the level of free radicals is higher than your body’s antioxidant levels, so by consuming more blueberries, you’re increasing your body’s total antioxidant intake, which in turn can lead to improved skin quality and elasticity. Firm, plump skin? Check!
Did you know that a diet rich in blueberries can help improve circulation and prevent heart disease (which we’ll cover in more detail later)?!
If you didn’t already know, the heart pumps blood throughout the body and delivers not only oxygen to cells, but nutrients too. When skin is exposed to environmental stressors such as poor air quality and damaging UV rays and/or subjected to injuries such as minor cuts and bruises, it needs nutrients and oxygen to heal and repair itself. One way to boost nutrient and oxygen distribution throughout the body is by incorporating more blueberries into your diet, which in turn will speed up cell turnover rate, leading to healthier, rejuvenated skin! Simply put, increased and proper blood flow helps nourish skin cells and remove waste from them. *adds five containers of blueberries to grocery cart*
Okay, we don’t want to give you the impression that slapping a couple blueberries on your open wounds will heal them… so definitely don’t do that. But throwing some more of this fruit into your diet won’t hurt if you have a pesky cut or bruise that you’d like to heal faster.
Blueberries are rich in vitamins C and K, which help speed up the healing process by enhancing the development of new tissue and defending against infection! The content of vitamin C in blueberries also helps to reduce wound inflammation and the appearance of scars they often leave behind, too.
Blueberries help boost collagen production which can lead to healthy…
We mentioned that this fruit is high in vitamin C, which helps to boost collagen, a vital skin nutrient that starts to diminish as we age. But when the production of collagen is ignited, the elasticity of skin can be improved! Blueberries are also rich in anthocyanin, another antioxidant that supports collagen synthesis. Who knew that such a tiny berry could pack such a big punch?!
And if you’d like to know some more fruits and veggies that’re rich in vitamin C and help boost collagen, click here!
Benefits of Blueberries for Overall Health
Now that we’ve touched on the benefits of blueberries for skin, it’s time to delve into what they can do for overall health!
There are two different kinds of sugar: added sugar and natural sugar. The former, which is added to commercially packaged goods and the latter, which naturally occurs in fruits, vegetables, and dairy products. Blueberries are one of many fruits that contain natural sugar (and a moderate amount of it), making them a great choice for those with diabetes. Research has shown that the anthocyanins in these berries have had positive effects on insulin sensitivity and glucose metabolism. And if blueberries are consumed after a high-carb meal, they can help block certain digestive enzymes that often lead to spikes in sugar levels (which is what diabetics want to avoid)!
Did you know that the antioxidants in berries help to promote healthy cell function and protect against inflammation?! And like their sweet pal, strawberries, blueberries help to lower the levels of bad cholesterol (LDL) in the body which blocks your blood vessels and puts you at risk for developing heart disease, which is the leading cause of death worldwide.
A strong, healthy heart? Yes, please!
It’s never too early to start taking extra care of one of your sharpest tools: your brain!
The good news is that blueberries can help delay mental decline. How? Frequent blueberry consumption has been associated with lowering oxidative stress, which contributes to the aging process. Studies have also shown that blueberries benefit aging neurons and improve cognitive performance, lowering the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Blueberries are rich in nutrients and antioxidants such as manganese and vitamins C and K which work to protect the body from damaging free radicals that destroy cell membranes and make cells vulnerable to deterioration. This in turn can lead to a heap load of human diseases. No bueno.
And although we’ve mainly touched on anthocyanins (the main antioxidant found in blueberries), there are other antioxidants that’re beneficial to the body: quercetin, which has been linked to lower blood pressure and myricetin, which can help prevent diabetes and cancer.
Oh, and we can’t forget to mention that blueberries are also great sources of fibre, low in calories, and contain 85% water! That’s one heck of a body-boosting berry, that’s for sure!
Whether they’re enjoyed as a smoothie, added to a salad, topped on pancakes, or simply enjoyed on their own, it’s easy to reap the benefits of blueberries! Follow us on socials and let us know if you’re a fan of this fruit and how you incorporate them into your snacks, meals, and/or sweet treats. We hope you enjoyed learning about this skincare superfood and will join us when we cover another beauty and health-boosting berry: raspberries! Until next time, friends!