Blueberries, fruits that belong to the berries family is one of the most popular fruits perfect for your summer. They are succulent, sweet and nutrient rich. They can be eaten plain, freshly picked or be incorporated into various dishes. A very few of us are aware of blueberries nutrition and its immense health benefits.
Blueberries are specifically rich in a type of flavonoid called Anthocyanins which contributes to pretty blue color and possess immense health benefits.
Blueberries are one of the most nutrition-rich foods containing antioxidants. It is considered to be one of the highest antioxidants fruits in the world.
Blueberries nutrition information is as follows:
- Gallic acid
- Vitamin C
- Vitamin K
One cup of blueberries contains 1.1gms of protein, 0gms of cholesterol, 3.6gm of dietary fiber, 84 calories, 21gms of carbohydrates, 0.5gms of fat, 36% of required Vitamin K, and 24% of Vitamin C. Blueberries are also rich in copper, beta-carotene, zinc, manganese, calcium, iron, phosphorous, choline and folate. Additionally blueberries are rich in phenolic compounds which contribute to their antioxidant capacity.
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Health Benefits of Blueberries
The benefits of blueberries are numerous owing to its high nutritional quotient and low-calorie content. They are delicious, readily available and widely popular. Often referred to as the super food, blueberries have the following benefits:
1. Lowers Blood Pressure
One of the most important benefits of blueberries is its role in reducing blood pressure. Maintaining a low sodium diet is very important to lower blood pressure. Blueberries are practically free of sodium and rich in potassium, magnesium, and calcium. These compounds are known to decrease blood pressure naturally.
2. Prevents Cancer
The antioxidants in blueberries play a major role in preventing cancer. Blueberries are rich in Vitamin A, Vitamin C, and phytonutrients that serve as antioxidants and protects the cell from free radicals. Blueberries are rich in folate that helps in DNA repair and synthesis and prevents the formation of cancer cells. Also, blueberries are known to decrease inflammation in the body, inhibit tumor growth and help treat several types of cancer.
3. Aids weight loss
The blueberries benefits for weight loss are well known and many have experienced the true results of this. The high fiber in blueberries aids in weight loss and management by acting as a bulking agent. Blueberries make you feel full and reduce appetite. It lowers your calorie intake and makes you feel as full as a complete meal.
4. Bone Health
The blueberries benefits are also extended towards maintaining the health of the bones. Blueberries are rich in Vitamin K, Zinc, calcium, phosphorous, iron, magnesium and manganese which contribute to maintaining the strength and overall structure of the bones. The Vitamin K in blueberries also helps in appropriate calcium absorption in the body which is essential for good bone health.
5. Promotes Cardiovascular Health
Cardiovascular health is one of the most important benefits of blueberries. Blueberries nutrition are rich in fiber, Vitamin B6, folate, Vitamin C and phytonutrients. The fiber in blueberries helps reduce the total amount of bad cholesterol in the body and reduces the occurrence of heart diseases. Heart problems and damage to blood vessels are mainly caused due to the build-up of a compound called homocysteine. The folate and Vitamin B6 in blueberries prevent the build-up of this harmful homocysteine in the body.
6. Controls Diabetes
The fiber in blueberries is also known to largely control and maintain type 1 and type 2 Diabetes. Research suggests that blueberry extract benefits are known to greatly reduce blood sugar levels in the body and controls by regulating a consistent level.
7. Improves Mental Health
Studies have shown that the blueberry vitamins play a major role in improving mental health. Blueberries are also mainly known to reduce the occurrence of neurodegenerative diseases like Parkinson’s disease and also reduce cognitive decline in older people. Regular consumption of blueberries improves motor coordination in the body and reduces memory loss.
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8. Aids Digestion
Due to the high fiber in blueberries, consumption helps in reducing constipation, aids faster digestions, promotes weight loss and maintains a healthy digestive tract.
9. Fights Wrinkles and Ageing
Collagen is very important to maintain the skin elasticity thereby giving your skin the young look. Collagen production by the cells mainly relies on the Vitamin C that serves as an antioxidant by preventing free radical damage and damage caused due to aging, and lifestyle. Vitamin C enhances the ability of collagen to reduce wrinkles and improve skin texture. Blueberries are known to be rich in Vitamin C and supplement the required amount of Vitamin C in your body.
10. Boosts Immune System
The anti-oxidants in blueberries are extremely high and equally blueberries also possess anti-viral and anti-bacterial properties. Blueberries are rich in Vitamin A, Vitamin C, Vitamin B, Vitamin E and Vitamin K. It is also known to contain high quantities of iron, copper, zinc and selenium all of which are highly essential to maintaining a healthy immune system. These wonderful compounds help reduce infection and boosts immunity when consumed regularly.
Blueberries are readily available in many forms such as raw fresh fruits, frozen, syrups, jams and in jellies. Make sure when you choose artificial forms no extra additives of sweeteners are added. You can blueberries to your daily diet by incorporating them into your favourite bowl of cereal, oatmeal, pancakes, salads, yogurt and smoothies. You can also grind them at home to make jam and apply them as a fruit spread on your bread.
As they are low in calories and high in fiber, blueberries are considered to be one of the most safest and nutritious fruits among all other fruits. Blueberries rank very high in the nutrient density index and are recommended to be included daily in your diet. Make sure to incorporate blueberries nutrition into your diet regularly. Make sure to consult your physician to know the recommended intake of blueberries nutrition in your diet.
Consume blueberries regularly and stay healthy! Regular consumption promotes an overall healthy immune system and healthy body!!