Recently, not only cafés but also hotels have been introducing a variety of products featuring blueberries. These sweet and tangy berries are loved not just for their taste, but also for their anti-aging benefits. Let’s take a closer look at the health benefits of blueberries and how to consume them effectively.

Rich in Antioxidants – One of the World’s Top 10 Superfoods

Blueberries were selected as one of the “Top 10 Superfoods” by TIME magazine. They are packed with powerful antioxidants such as anthocyanins, polyphenols, and beta-carotene.

Free radicals generated during energy production can accelerate aging and contribute to various diseases, including heart disease, diabetes, obesity, and dyslipidemia. The antioxidants in blueberries help neutralize these free radicals, supporting disease prevention and slowing down the aging process.

In particular, anthocyanins in blueberries have exceptionally strong antioxidant effects—about 2.5 times higher than vitamin C and more than six times stronger than tocopherol (vitamin E)—making them especially effective for anti-aging.

May Help Prevent Colon Cancer and Obesity

▶ Colon Cancer Prevention
Anthocyanins in blueberries have strong antioxidant properties that may help prevent cancer. Blueberries are also rich in dietary fiber, which helps reduce toxin formation in the intestines and inhibits cholesterol absorption, contributing to colon health. In addition, compounds like chlorogenic acid and proanthocyanidins help eliminate harmful substances that can lead to cancer.

▶ Vision Protection
Blueberries are rich in anthocyanins, which are known to support eye health. They contain about 30 times more anthocyanins than grapes. These compounds help promote the regeneration of rhodopsin, a pigment in the retina that plays a key role in vision by transmitting light signals to the brain. When rhodopsin levels are low, vision problems can occur. Anthocyanins help restore this function and may also help prevent cataracts by inhibiting harmful protein-sugar bonding.

▶ Memory Improvement
Blueberries may help prevent dementia and improve memory. Anthocyanins and flavonols in blueberries can reach the brain and stimulate communication between nerve cells, enhancing cognitive function. A study conducted by the University of Cincinnati involving 47 older adults found that anthocyanins in blueberries improved memory and activated brain function.

▶ Obesity Prevention
Blueberries may also help prevent obesity. Their antioxidants reduce oxidative inflammation, which is linked to weight gain and metabolic disorders. A study from the University of Michigan found that blueberry consumption reduced abdominal fat and lowered risk factors for heart disease and metabolic syndrome. In animal studies, adding blueberries to the diet led to reduced belly fat, improved cholesterol levels, and better blood sugar control.

Consistency Is Key

Rather than consuming large amounts at once, it’s more effective to eat blueberries consistently over time. The effects of anthocyanins appear within about four hours after consumption but disappear within 24 hours.

For best results, it is recommended to eat about 20–30 blueberries (40–80g) daily for at least three months. Since anthocyanins are concentrated in the skin, it’s important to eat them whole.

How to Choose and Store Blueberries

When selecting blueberries, opt for organic or those grown in clean environments so they can be eaten without extensive washing. Anthocyanins are water-soluble and can be lost if washed excessively.

Choose berries that are deep bluish-black rather than reddish, as red indicates they are not fully ripe. The surface should be firm and plump—wrinkled skin suggests they are past their prime. Avoid berries that are overly soft or watery, and check for any mold around the stem.

Because blueberries have a short shelf life, proper storage in a cool environment is essential.

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