Why are blueberries good for the eyes?
Did you know that blueberries may be the key to better vision health? This article goes over scientifically proven effects of blueberries and blueberry juice extract on the eyes.
Introduction
Blueberries are known for their good taste but are also full of nutrients with documented health benefits.
Blueberry extract in particular has proven beneficial for eye health thanks to its high content of antioxidants, especially anthocyanins.
The power of blueberry juice extract for the eyes
Antioxidants and eye health
Blueberries are rich in antioxidants, especially anthocyanins, which have been shown to protect eye cells from oxidative stress caused by free radicals.
Oxidative stress is involved in the development of eye diseases such as age-related macular degeneration (AMD) and cataracts. Studies show that consuming anthocyanin-rich blueberries can reduce the risk of these diseases (Kalt et al., 2020).
The role of blueberry extract for night vision
One of the blueberry's most noted properties is its potential to improve night vision and the eye's ability to adapt to low light.
Historically, blueberries were used for this purpose by pilots during World War II.
Although modern studies have shown mixed results, research exists to suggest that blueberry extract may improve visual functions in the dark by increasing rhodopsin levels in the eye (Canter & Ernst, 2004).
Anti-inflammatory properties
Chronic inflammation can damage eye tissue and contribute to eye diseases. Blueberry extract has documented anti-inflammatory effects, which may help protect the eye from inflammatory processes and thus improve eye health (Joseph et al., 2007).
Practical tips to include blueberry juice extract in your everyday life
- Supplements: An easy way to get blueberry juice extract is through supplements.
- Blueberry juice: Choose a variant without added sugar to avoid unnecessary calories.
- Smoothies: Add blueberries to your smoothies for an extra boost of antioxidants.
- Fresh or frozen blueberries: Eat a handful of blueberries as a healthy snack.
Summary
Blueberry and blueberry juice extracts can provide significant benefits for eye health thanks to their antioxidant and anti-inflammatory properties.
Regular intake of these can help support eye function and reduce the risk of certain eye diseases. Therefore, incorporating blueberries into your daily diet is a natural and effective way to take care of your visual health.
References:
- Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent research on the health benefits of blueberries and their anthocyanins. Advances in Nutrition, 11 (2), 224-236.
- Canter, P. H., & Ernst, E. (2004). Anthocyanosides of Vaccinium myrtillus (bilberry) for night vision—a systematic review of placebo-controlled trials. Survey of Ophthalmology, 49 (1), 38-50.
- Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2007). Fruit polyphenols: A review of the anti-inflammatory effects in humans. Critical Reviews in Food Science and Nutrition, 47 (3), 229-250.
