In recent years, blueberries, as a high-nutrient fruit, have become increasingly popular in people's lives.
For many, there's nothing more satisfying than grabbing a handful of fresh blueberries while walking and popping them into the mouth, enjoying the burst of flavor with each bite.
Recently, there's been a trending topic about what happens when you eat a box of blueberries every day. Many netizens claim it can alleviate thyroid issues and improve vision. Are these claims true?
What are the nutritional benefits of blueberries?
When it comes to the nutrients in blueberries, two are often mentioned: anthocyanins and vitamin C. Blueberries typically contain 10-34 milligrams of vitamin C per 100 grams, with the highest levels reaching 34 milligrams per 100 grams. This level is considered moderate compared to other fruits and vegetables, actually lower than strawberries, kiwis, dates, and others.
Anthocyanins, known for their strong antioxidant properties, can vary in content among different blueberry varieties, with some reaching over 400 milligrams per 100 grams, making them relatively rich in this aspect compared to other fruits and vegetables.
Does it alleviate thyroid issues?
Some claim that eating blueberries can alleviate thyroid problems. Thyroid dysfunction can manifest in various ways, such as hyperthyroidism, hypothyroidism, thyroid enlargement (goiter), and thyroid nodules. While some research suggests that blueberries containing vitamin C may promote thyroid health, blueberries are not particularly rich in vitamin C compared to other fruits.
Moreover, while vitamin C is a healthy nutrient, it doesn't have a specific effect on the thyroid. For those with thyroid issues, it's advisable to follow medical advice and take medication as prescribed, with the addition of blueberries as part of a healthy diet.
Does it improve vision?
Some claim eating blueberries improves vision, mainly due to their anthocyanin content. Some studies suggest that anthocyanins may promote the growth of retinal pigment epithelial cells, indicating a potential role in protecting vision.
Blueberries cannot prevent or treat myopia, and current evidence on the benefits of anthocyanins for vision is not sufficient.
The European Food Safety Authority has assessed health claims related to another fruit containing anthocyanins, blackcurrants, and found insufficient evidence to support claims of "improving vision" or "promoting night vision."
Should you eat blueberries?
As a fruit, blueberries have their advantages and unique characteristics, and they taste good. If you enjoy eating them, there's no harm in doing so. However, it's important not to have exaggerated expectations regarding their health benefits. Most of the touted health benefits of blueberries are derived from their anthocyanin content, without direct clinical trial data.
Additionally, consuming excessive anthocyanins is not necessarily better. While anthocyanins are potent antioxidants that protect the body from free radical damage, consuming too much can hinder mineral absorption. Individuals with anemia, zinc deficiency, or gastrointestinal issues are advised not to consume excessive anthocyanins.
