Blueberry is a tasty and very popular fruit and is native to America. The berries have a very sweet and tart flavor and are almost seedless. The berries are often called "superfoods" as they are small but loaded with healthy nutrients. Also, various studies have proved that blueberries can benefit the body in multiple ways.
So, if you want to benefit from blueberries, eat them fresh or add them to other recipes. And, if you are curious to find what health benefits blueberries offer you, keep reading!
Blueberry Nutrition Facts
Blueberries are low in calories and fat but provide a good amount of healthy fiber. Below are the nutrients you can get from the blueberries:
Carbohydrates
Blueberries are mostly water but also provide a good amount of carbs. The carbs are sugary and fibrous, giving them a low glycemic index of 53. It means they won't rapidly raise blood sugar, making them safe for folks with diabetes.
Vitamins And Minerals
Blueberries provide you:
- Vitamin K, which helps in blood clotting
- Vitamin C in blueberries is great for your skin and immune system.
- Manganese is essential for normal metabolism.
- Additionally, there is a small amount of vitamin E, vitamin B6, and copper, all good and necessary for the functioning of your body!
Fibers
Eating enough fiber is good for your health and can help protect against diseases. Blueberries are a tasty way to get fiber. In one cup of blueberries, 3.6 grams of fiber are present.
Other Plant Compounds
Blueberries also have antioxidants like:
- Anthocyanins, which lowers your risk of heart disease
- Quercetin, which lowers the blood pressure
- Myricetin, which prevents cancer and diabetes
Health Benefits Of Blueberry
Blueberries are like health superheroes because they have polyphenols, which are good for your body. Scientists say eating a small amount of blueberries can help prevent diseases. Let’s find out the remarkable health benefits of blueberries:
Low In Calories And High In Nutrients
The blueberry bush is a pretty plant that gives these bluish-purple berries that you love to eat. It is related to other bushes that make cranberries and huckleberries. Blueberries are small, around 0.2–0.6 inches in size, and they have a little crown at the end.
Blueberries are super healthy; in just one cup of blueberries, you get fiber, Vitamin C, Vitamin K, manganese, and other nutrients. They are mostly water; a whole cup has only 84 calories and 21.5 grams of carbs.
Rich Source Of Antioxidants
Antioxidants are like bodyguards that protect you from harmful molecules called free radicals, which can harm your cells and make you age faster or cause diseases like cancer. Blueberries have a handsome amount of antioxidants, especially flavonoids. One specific squad of flavonoids, called anthocyanins, is like the leader and brings various remarkable health benefits. So, why not have these delicious berries on your plate every day?
Lowers Blood Pressure
Eating blueberries can boost the level of antioxidants in your body, which is great because it can lower blood pressure. The anthocyanins in blueberries play a key role in this regard. The compound improves the functioning of endothelial cells, which makes the lining of blood vessels. In return, it improves the blood flow and lowers the blood pressure.
Lowers The Cholesterol Level
When there is too much cholesterol in your blood, it can hinder the blood flow and may cause other health conditions. Blueberries have enough fiber, which removes the bile and helps manage the body's cholesterol level.
The soluble fiber forms a bond with the cholesterol and removes it through body waste and other minerals. Remember that cholesterol is a major threat to your heart health.
Keeps The Bones Healthy
Blueberries have iron, calcium, and vitamins that help build and keep our bones strong. Iron and zinc play a big role in strengthening our bones and joints. So, if you are avoiding dairy products, start taking blueberries to have stronger bones!
Manages The Diabetes
Eating lots of fiber is good for people with diabetes. If you have type 1, blueberries help control your blood sugar. For type 2, it improves sugar, fat, and insulin levels. Blueberries, grapes, raisins, apples, or pears three times a week help to lower the risk of diabetes type 2 by 7%, as per a study conducted back in 2013.
Good For Skin Health
Blueberries are good for your skin because they have vitamin C, which helps prevent damage and keeps your skin looking young and fresh. You can get about 24 percent of the daily vitamin C from one cup of blueberries. It benefits your skin, and vitamin C can also boost immunity and strengthen the gums.
Improves Memory
Blueberries are good for your memory and can help keep your brain healthy. A small study found that drinking blueberry juice improves memory and reduces symptoms of depression. Another study in 2012 even suggested that eating berries could delay brain aging. So, eat blueberries as they are good for your physical and mental health.
Reduce The Risk Of Heart Attack
Blueberries can also lower the risk of heart attacks, especially in women. One study showed that having three or more servings of berries each week reduced the risk by 32%. Blueberries have fiber, which lets you be fuller for a long time and regulates your bowels. They also contain anthocyanins, antioxidants that improve blood flow and fight plaque buildup in blood vessels.
Fight Inflammation
Blueberries are great for fighting inflammation, too. They have plant components like flavonoids that reduce inflammation. Due to the antioxidants, the blueberries are found to be great for reducing the chronic inflammation.
Conclusion:
Blueberries are a favorite fruit of us all, but do you know how beneficial these tiny berries are for you? They contain anthocyanin, giving them their characteristic blue color and offering various health benefits.
You can consume them as it is or serve them as toppings with pancakes, waffles, oatmeal, or yogurt. Though they are safer to eat, if you are using blood thinners like warfarin, you must speak to your doctor before increasing the intake of blueberries.
