Blueberries have been popping up everywhere lately, from trendy cafés to upscale hotels. Sweet, tangy, and refreshing, they’re more than just a tasty fruit—they may also help slow the aging process. Here’s what makes them special and how to get the most out of them.

A Top Superfood Loaded with Antioxidants

Named one of Time magazine’s “Top 10 Superfoods,” blueberries are packed with anthocyanins, polyphenols, and beta-carotene—powerful antioxidants that fight oxidative stress. This stress is a key driver of aging and chronic conditions like heart disease, diabetes, obesity, and abnormal cholesterol levels.

Anthocyanins in particular have impressive antioxidant power—about 2.5 times stronger than vitamin C and roughly six times that of tocopherols—making blueberries a potent ally against aging.

Helping Protect Against Cancer, Eye Problems, and More

• Colon cancer prevention: Blueberries are rich in dietary fiber and compounds that help reduce toxins in the gut and block cholesterol absorption, which together may help protect against colon cancer. Polyphenols like chlorogenic acid and proanthocyanidins also help clear out harmful substances linked to cancer.

• Vision support: With anthocyanin levels about 30 times higher than grapes, blueberries may support eye health by aiding the regeneration of rhodopsin, a pigment in the retina that sends visual signals to the brain. This may help prevent vision decline and even cataracts.

• Memory and brain health: The anthocyanins and flavonols in blueberries can cross into the brain, encouraging stronger connections between nerve cells. A study at the University of Cincinnati found that older adults who consumed blueberries showed improved memory and brain function.

• Weight management: Research from the University of Michigan suggests that blueberries can help reduce belly fat, improve blood sugar control, lower cholesterol, and decrease risk factors for heart disease and metabolic syndrome—all thanks to their anti-inflammatory and antioxidant effects.

Consistency Matters

To see real benefits, blueberries should be eaten regularly over time rather than in large amounts all at once. Anthocyanin levels peak within four hours of eating and return to baseline within a day. Aim for 20–30 berries (about 40–80 g) daily for at least three months. Keep the skins on—they hold the highest concentration of anthocyanins.

When buying, choose organic or clean, well-sourced berries so you can rinse them lightly without washing away water-soluble anthocyanins. Go for deep blue-black berries (not reddish ones, which are underripe), firm and plump rather than wrinkled or overly moist, and always check for mold around the stems. Because they’re delicate, store them chilled.

Source: 헬스조선 (https://m.health.chosun.com/)

Blueberry 100 Juice
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