WHAT ARE BLUEBERRIES?
Blueberries are a type of small, round, sweet, and tangy fruit that grow on shrubs and are native to North America. They are known for their distinctive deep blue color, although they can also range in color from purple to nearly black.
Blueberries are a popular fruit, both for their delicious taste and for their numerous health benefits. They are rich in antioxidants, vitamins, and minerals, and have been shown to improve heart health, boost brain function, and even aid in weight loss.
Blueberries can be eaten fresh, frozen, or used in a variety of dishes, from baked goods to smoothies to savory sauces.
BLUEBERRY NUTRITION VALUE
One cup (about 148 grams) of raw blueberry contains (✔️) —
- 84 calories
- 21.4 g carbohydrates
- 1.1 g protein
- 3.6 g dietary fiber
- 14.4 mg vitamin C
- 28.6 mcg vitamin K
- 8.9 mcg folate
- 8.9 mg choline
- 8.9 mg calcium
- 8.9 mg magnesium
- 17.8 mg phosphorus
- 114 mg potassium
- 1.5 mg sodium
Some of the main health advantages of blueberries may include —
1. Rich In Antioxidants
Blueberries contain many antioxidants along with other flavonoids and phytonutrients, which are responsible for some free radical scavenging activity in the body. Flavonoids, particularly, anthocyanins, protect our body from free radical damage.
2. Blueberries Protect Against Aging
It’s not just about living longer — it’s about living well for longer. Oxidative DNA harm is part of everyday activity, occurring in every cell in the body.
This DNA harm is a part of the reason we grow older, and it also plays a huge role in the development of diseases, like cancer. Several researches have shown that because of their high antioxidant content, blueberries can protect against this DNA harm and inflammation.
3. Strengthen Bones
Blueberries are rich in calcium, magnesium, phosphorous, iron, zinc, manganese, and vitamin K. Each of these nutrients is the key to good bone health. An adequate quantity of these nutrients and minerals leads to maintaining bone strength and structure.
4. Blueberries Protect And Boost Brain
Blueberries are known as neuroprotective agents. It means they can literally protect our brains from degeneration, neurotoxicity, and oxidative stress.
According to animal studies, the anti-oxidants in blueberries tend to accumulate in regions of the brain, which are crucial for intelligence. They seem to directly interact with aging neurons, leading to improvements in cell signaling. In another study, nine elderly participants with mild cognitive deficits consumed blueberry juice every day.
After twelve weeks, they’d seen improvements in several markers of brain function. A six-year study of 16, 010 elderly participants found that blueberries were linked to delays in cognitive aging by up to 2.5 years.
A recent study showed that primary school children show better attention by consuming flavonoid-rich blueberries.
5. Promotes Heart Health
Blueberries are known for their presence of potassium, fiber, folate, anthocyanin, vitamin B6, and vitamin C. Anthocyanin and fiber have been shown to reduce cholesterol, which in turn, may prevent clogging of the arteries. (✔️)
Folate and vitamin B6 reduce blood vessel damage by inhibiting the build-up of homocysteine and potassium regulates the working of heart muscles.
6. Blueberries Fight Cancer
Clinical research has even discovered that, unlike radiation and chemotherapy, gallic acid-rich foods, like blueberry can kill cancer without harming healthful cells. The Journal of Biochemical and Molecular Toxicology published a study, evaluating the anti-tumor effects of gallic acid on breast cancer cells.
Researchers discovered that blueberries and gallic acid slow down and even destroy breast cancer. Blueberry benefits cancer mainly because of its wide range of anti-oxidants, with gallic acid — the primary and the resveratrol support.
Based on a study from the University of Illinois at Urbana Champaign, which focused on the effects of blueberries on cancer of the prostate, anthocyanins can also help attack cancer-causing free radicals and possibly even block tumor cell formation. The scientists found evidence to suggest blueberries are a potential therapeutic agent for early-stage cancer of the prostate or a possible means of cancer of prostate prevention.
7. May Lower Blood Pressure
High blood pressure or hypertension is a major risk factor for heart disease. Blueberries have been shown to lowering blood pressure levels.
According to an eight-week study by the National Center for Biotechnology Information, obese individuals who had a high risk of heart disease noticed a 4 to 6 percent reduction in blood pressure after eating 50 grams of blueberries daily.
8. Promotes Memory And Concentration
Wish to do something to help improve concentration and memory? Try a glass of blueberry juice and you will be giving the brain a boost says a brand new study on blueberry health advantages in the Journal of Agricultural and Food Chemistry.
In accordance with the groundbreaking research, a daily drink of wild blueberry juice improved the memory of older subjects, who were known to have memory problems related to age. Although some gaps in memory or slowing down of thinking is a normal part of getting older, significant loss of memory isn’t.
Surprisingly, the brain is capable of producing new cells at all ages and may be trained or learn new things at all ages. Earlier studies on animals have found that polyphenols in blueberries have increased signaling in brain centers linked to memory.
9. For Skin
Blueberries are not only delicious and nutritious, but they also offer a range of benefits for the skin. One of the key benefits of blueberries for the skin is their high antioxidant content. Antioxidants help protect the skin from damage caused by environmental factors such as pollution and UV radiation.
They can also help reduce inflammation, which is a common cause of skin irritation and aging. Blueberries are also rich in vitamin C, which is essential for collagen production.
Collagen is a protein that helps keep the skin firm and elastic, and a lack of collagen may lead to wrinkles and sagging skin. Additionally, blueberries contain natural compounds that can help improve skin hydration and reduce the appearance of dark circles and puffiness around the eyes.
Additionally, blueberries are a great source of anthocyanins, which fight oxidative damage of DNA.
10. May Have Anti-Diabetes Effects
Blueberries are a rich source of fiber. One cup (about 148 grams) of raw blueberries gives you 3.6 grams of fiber. Studies reveal that individuals with type-1 diabetes, who consume a high-fiber diet, have reduced blood sugar levels.
While, individuals with type-2 diabetes may have improved blood sugar, insulin, and lipid levels for the same diet. Studies suggest that consuming blueberries, apples, grapes, or pears three times every week may reduce the risk of type-2 diabetes by 7%. (✔️)
After learning about the nutritional facts of blueberries, it should come as no real surprise that blueberries have many health advantages. Living a happy and healthy life usually begins with eating well. But between work, exercise, and family, health-conscious food decisions can slip through the cracks. The great news is, blueberry might help.