Valuable Benefits of Blueberries
Blueberry muffins, blueberry smoothies,
blueberry pancakes-this delicious fruit seems to have
gradually penetrated into many of our favorite
foods. This is not necessarily a bad thing. Blueberries are rich in nutrients.
There are several varieties of
blueberries, each containing a variety of healthy chemicals
such as anthocyanins, polyphenols, vitamins, and plant sterols. Blueberries are known for
their antioxidant properties and have
also been studied for the treatment of
certain diseases such as diabetes, infections, cancer,
and Alzheimer's disease, but the results have
been mixed. Some studies have also studied the ability of cranberries to control blood lipid
levels.
Effects On Lipids
There is not
much research on the effect of eating blueberries on cholesterol
and triglyceride levels. Most of these studies are conducted on
animals, such as pigs and mice. These animals were fed a
diet composed of blueberries, consuming 4% of
their daily food intake. In these studies, it
was observed that after eight weeks total cholesterol
levels were reduced by at
least 8%, and low-density lipoprotein cholesterol was reduced by 15%. Unfortunately,
only a few studies have examined the effects of consuming blueberries on human
blood lipids. These studies involved healthy people and
people with metabolic diseases, but no significant
changes were
observed when eating blueberries. However,
in a study, it was found that drinking
one liter of mixed fresh
and freeze-dried blueberries can reduce oxidized LDL
by 28%. Oxidized low-density lipoprotein is a low-density lipoprotein that
can promote the formation of atherosclerosis.
Blueberries Contain Cholesterol-Lowering Chemicals
Although there is
a lack of research showing the effectiveness of
blueberries in reducing cholesterol, this fruit contains many healthy
chemicals with cholesterol-lowering properties:
• A study pointed out the
pterostilbene chemical found in blueberries Can bind
to PPAR-α (peroxisome proliferator-activated
receptor α). This protein can reduce the lipid content in the blood, and its mode
of action is similar to that of fibrates (a class
of lipid-lowering drugs).
• Anthocyanin is an antioxidant a chemical that makes blueberries and other fruits appear
dark blue-purple and has been shown to reduce the
oxidation of low-density lipoproteins.
• Fiber, which
is also found in other fruits
and vegetables also help lower LDL cholesterol.
• Studies have shown that
the phytosterols contained in blueberries and other healthy
foods can slightly reduce LDL levels.
• Resveratrol is believed to reduce blood lipid levels by targeting cholesteryl ester transfer protein (CETP). Studies have shown that when this protein does not work properly, blood lipid levels will increase.
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