Blueberries are considered a superfood, being low in calories and having the highest antioxidants than any other fruit. These tiny little blue gems are indeed a pack of potent punch.
It is a popular summer treat to eat fresh blueberries. They are sweet, succulent, and nutritious. It can be eaten fresh, frozen, or can be incorporated into a variety of dishes.
Blueberries are not only nutritious and satisfy your tastebuds, but there are amazing health benefits of blueberries as well. Studies have shown that they can prevent both heart disease and cancer, and are also beneficial for maintaining bone strength, mental health, and healthy blood pressure.
The berry is the world’s most popular blue fruit, and the United States produces over 90% of the world’s supply. During July, the peak of its harvest, the fruit is celebrated as National Blueberry Month.
Read on this article to find out more amazing facts and health benefits of blueberries.
SOME INTERESTING FACTS ON BLUEBERRIES
There are two types of blueberries:
Highbush blueberries- mostly cultivated variety in the US
Lowbush or “wild” blueberries: smaller and richer in some antioxidants.
Blueberries contain a phytochemical called anthocyanin, which gives them both their beautiful color and many health benefits.
You can top waffles, pancakes, yogurt, oatmeal, or cereal with blueberries, blend them in a smoothie or syrup, or fold them into muffins and sweet slices of bread for a tasty treat.
Blueberries contain 24 percent of the recommended daily intake of vitamin C.
It is strongly recommended that people who take blood thinners, such as warfarin, consult their doctor before increasing their intake of blueberries, as their high vitamin K content can affect blood clotting.
NUTRITIONAL VALUE OF BLUEBERRIES
Blueberries are a great source of Vitamin C, Vitamin K, Vitamin B6, dietary fibers, and carbohydrates. It also contains beta-carotene, folate, choline, vitamins A and E, and manganese.
- One cup of fresh blueberries contains 84 calories, 0 grams of cholesterol, 1.1 grams of protein, 0.49 grams of fat, 21.45 grams of carbohydrate, 3.6 grams of dietary fiber, and 14.74 grams of sugar.
- It also provides – 0.41 mg of iron, 9 milligrams (mg) calcium,9 mg of magnesium,18 mg of phosphorus,114 mg of potassium,9 mg of folate,1 mg of sodium,0.24 mg of zinc.
- A daily one-cup serving of blueberries provides – 24% Vit C, 5% Vit B6 and 36% Vit K
- One cup is approximately 148gm.
HEALTH BENEFITS OF BLUEBERRIES
Major health benefits of blueberries include improved heart health, bone strength, skin health, blood pressure control, diabetes management, cancer prevention, and improved brain function and mental health. Click To TweetMaintain Healthy Bones
Blueberries contain iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K. Each of these minerals and vitamins is important for maintaining bone structure and strength. Keeping bones and joints strong and supple requires iron and zinc. Low levels of vitamin K are linked to a greater risk of bone fractures. So consumption of blueberries can decrease the risk of bone damage and fracture.
Maintain skin health and fight signs of aging
Vitamin C helps the body produce collagen which is the basic support system of the skin. It protects the skin from damage caused by pollution, Sun, and smoke. It helps in slowing down the aging process of the skin and improves overall skin texture. Blueberries are a great resource of vitamin C, so making blueberries a part of your diet can help look your skin shinier.
Managing blood pressure
Blood pressure must be kept at a healthy level by reducing sodium intake. Blueberries are free of sodium. They are rich in potassium, calcium, and magnesium. Studies have shown that diets low in these minerals cause increased blood pressure levels. Getting enough of these minerals in the diet can help manage your blood pressure at a healthy level.
Lowering of Diabetes
High-fiber diets have been shown to lower blood glucose levels in people with type 1 diabetes, and high-fiber diets have been shown to improve blood sugar, lipid, and insulin levels in people with type 2. Blueberries contain 3.6 grams of fiber per cup. Consuming blueberries regularly can be a steady source of supply of fiber, thus can help maintain the blood glucose levels in your body.
Preventing heart disease
Blueberries contain fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrients that aid in heart health. Their low cholesterol content is another benefit to heart health. In addition to reducing cholesterol levels, fiber may also lower the risk of heart disease. A daily serving of blueberries of 2 ounces (50 grams) over eight weeks reduced LDL oxidation by 27% in obese people.
Cancer prevention
Blueberries are packed with vitamins C, A, and phytonutrients that work as powerful antioxidants to protect cells against damage caused by disease-linked free radicals. DNA damage is natural to humans and it makes us grow old and might be the reason for various ailments like cancer. The powerful antioxidants properties of blueberries help repair DNA damage.
Improve mental health
Consumption of blueberries has been linked to slower cognitive decline in studies involving large populations. It also boosts short-term memory and reduces cognitive damage.
Aids digestion
Due to their high fiber content, they help in maintaining a healthy gut by preventing constipation.
Helps in weight loss
High fiber food has been proven to reduce appetite and make a person feel full for a longer time. It performs as a bulking agent in the digestive system and reduces the overall calorie intake of a person.
CONCLUSION
Blueberries are amazingly healthy and nutritious comprising ample vitamins and minerals.
With all the amazing health benefits of blueberries, there is no reason why you should not make it a part of your daily diet.
Hence these are considered superfoods due to their incredible health benefits. They keep us looking and feeling healthy.
Moreover, they are sweet, colorful and can be taken in either fresh, frozen, or jam and jellies.
Now that you have come so far reading these amazing benefits of blueberries, why don’t you consider growing these wonderful berries in your own backyard and enjoy the freshness of your harvest.
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How to Grow Blueberries – A Complete Guide
Growing Gooseberries: Know How to Plant and Prune the Savoring Fruit
