Will eating blueberries every day make your skin whiter and improve your eyesight? The truth is
2024-07-16
In recent years, as a highly nutritious fruit, blueberries have increasingly entered people's lives. For many people, there is nothing more satisfying than grabbing a handful of fresh blueberries and throwing them into their mouths while walking, and experiencing the sensation of mouth watering. So what happens when you eat blueberries every day? Many netizens say it can relieve thyroid problems, whiten skin, and improve vision. Are these all true? What are the nutrients of blueberries? Blueberries are often referred to as one of the "top ten fruit kings" and are sure to have a place on the list of "super fruits" circulating online. However, what is the nutritional value of blueberries? When it comes to the nutrition of blueberries, people usually mention two - anthocyanins and vitamin C. Blueberries usually have a vitamin C content of 10-34 milligrams per 100 grams, with the highest being only 34 milligrams per 100 grams. This content can only be considered moderate in the fruit and vegetable industry, and is actually lower than strawberries, kiwis, jujubes, and others. Anthocyanins have strong antioxidant capacity. Data shows that the nutritional composition of different varieties of blueberries may vary, with the highest being over 400 milligrams per hundred grams. This is indeed quite abundant in the fruit and vegetable industry. Promoting thyroid health? Some netizens say it can relieve thyroid problems. There are many types of thyroid dysfunction, such as hyperthyroidism, which is characterized by increased appetite, sweating, tremors, and difficulty sleeping. Hypothyroidism refers to hypothyroidism, with common symptoms such as fatigue, drowsiness, constipation, and muscle weakness. Thyroid enlargement is an irregular growth of the thyroid gland, which may manifest as overall thyroid enlargement or irregular cell growth leading to the formation of one or more lumps (nodules) in the thyroid gland. Thyroid nodules are caused by various factors such as genetics and environment, resulting in one or more abnormal mass structures in the thyroid gland. The etiology is complex and has not yet been fully understood. Saying that relieving the thyroid gland is actually a sick sentence, maybe what she wants to say is promoting thyroid health! Indeed, some studies suggest that blueberries contain vitamin C, which can help promote thyroid health. However, blueberries are not particularly rich in vitamin C among fruits. Moreover, vitamin C is indeed a healthy nutrient, but it does not have a specific effect on the thyroid gland. If there is really any thyroid function disease, it is possible to have a healthy diet and eat some blueberries, but it is still necessary to follow the doctor's advice and take medication at a reasonable time. Skin turning white? The reason why blueberries can whiten is mainly because they are rich in vitamin C and have good antioxidant activity. They can inhibit the activation of tyrosine, so that tyrosine will not turn into melanin and can have a whitening effect. This statement has some truth, but there is actually not particularly sufficient evidence. However, vitamin C is still a synthetic material for collagen in the skin, which is beneficial for the skin. So, it can be assumed that supplementing vitamin C may have certain benefits for the skin, but the whitening effect may not be as effective as you expect. If you want to whiten your skin, it's better to do daily sun protection. Moreover, vegetables and fruits are rich in vitamin C. It is important to eat more vegetables and fruits regularly, as they are inherently beneficial to health. If you want to supplement with extra vitamin C, just buy the cheapest one. Will my eyesight improve? Eating blueberries can improve eyesight mainly because of the anthocyanins they contain. Indeed, research has found that anthocyanins have a promoting effect on the growth of retinal pigment epithelial cells, suggesting that they may also have a potential role in protecting vision. However, there is currently insufficient evidence on the benefits of anthocyanins for vision, and blueberries cannot prevent or treat myopia. The European Food Safety Authority once evaluated the health claims related to another fruit containing anthocyanins - blackcurrant, and found that its health claims of "improving vision and promoting dark vision" were insufficient evidence. Do you want to eat blueberries? As a fruit, blueberries have the advantages of being a fruit, as well as their own characteristics, and the taste is also good. If you like to eat them, of course you can. However, if you believe in the exaggerated health benefits of blueberries, then I advise you not to have too much hope. In fact, currently, the various health benefits of blueberries are mostly derived from the "antioxidant" properties of their anthocyanins, and there is no direct clinical trial data available. Moreover, there is a suspicion of exaggeration in the claimed health benefits. Moreover, the more anthocyanins consumed, the better. Anthocyanins are powerful antioxidants that can protect the human body from damage caused by free radicals. But excessive anthocyanins can also hinder the absorption of minerals. People with anemia and zinc deficiency should not eat too much anthocyanins. People with poor gastrointestinal health are also not recommended to eat too much. The price of blueberries is not cheap, usually a small box costs more than ten yuan or even more. A small box usually only weighs 100 grams, which means that one kilogram is usually over 50 yuan. No wonder some people say that eating one box a day can make you poor. I think it's really possible. I suggest everyone choose fruits based on their actual situation. Even if you want to obtain anthocyanins, you can have many choices. Basically, any food that is red, purple, black, or blue will contain anthocyanins. Some fruits and vegetables contain anthocyanins in their skin, such as purple eggplants, deep red apples, purple cabbage, mulberries, purple potatoes, etc. If it's just for the purpose of consuming anthocyanins, there's really no need to just eat blueberries. From the perspective of cost-effectiveness, purple sweet potatoes, purple eggplant skins, etc. will be cheaper. (New Society)
Edit：HAN ZHUOLING Responsible editor：CAICAI
Source：gmw.cn
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