After learning about the nutritional facts of blueberry, it should come as no real surprise that blueberry have many health advantages. Living a happy and healthy life frequently begins with eating well. But between work, exercise and family, health conscious food decisions can slip throughout the cracks. The great news is, blueberry might help.
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
WHAT ARE THE BENEFITS OF BLUEBERRY?
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, anthocyanin protects our body from free radical damage.
2. Blueberries Protect Against Aging:
It’s not just about living longer its about living well for longer. Oxidative DNA harm is the part of every day 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 been shown that because of their high anti-oxidant content, blueberry can protect against this DNA harm and inflammation. (ALSO READ: 10 Best Anti-Aging Foods For Younger Looking Skin)
3. Strengthen Bones:
Blueberries are rich in calcium, magnesium, phosphorous, iron, zinc, manganese and vitamin K. Each of these nutrients are the key for good bone health. Adequate quantity of these nutrients and minerals leads to maintaining bone strength and structure. (ALSO READ: 7 Surprising Foods for Strong Bones)
4. Blueberries Protect and Boost Brain:
Blueberries are known as neuro-protective agents. It means they can literally protect our brains from degeneration, neurotoxicity and oxidative stress.
According to animal studies, the anti-oxidants in blueberry have a tendency 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 signalling. In another study, nine elderly participants with mild cognitive deficit 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 blueberry 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. (ALSO READ: 10 Brain Foods to Boost Focus and Memory)
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 the blood vessel damage by inhibiting the build-up of homocysteine and potassium regulates the working of heart muscles. (ALSO READ: Top 10 Foods for a Healthy Heart)
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 blueberry and gallic acid slow and even destroy breast cancer. Blueberry benefits cancer mainly because of their 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 blueberry on cancer of the prostate, the anthocyanins can also help attack cancer causing free radicals and possibly even block tumor cells 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 the prostate prevention. (ALSO READ: Skin Cancer: Types, Causes, Symptoms and Prevention)
7. May Lower Blood Pressure:
High blood pressure or hypertension is a major risk factor for heart diseases. Blueberries have been shown for lowering blood pressure levels.
According to an eight-week study of 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. (ALSO READ: High Blood Pressure Causes, Risks and Recommended Diet Plan)
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 are 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. (ALSO READ: 10 Brain Foods to Boost Focus and Memory)
9. For Skin:
Blueberries are a great source of anthocyanins, which fight with oxidative damage of DNA.
While its large content of vitamin C is a big factor in building collagen. Thus, it helps to reduce the signs of aging, such as acne, wrinkles. (ALSO READ: 6 Nutrients Necessary for Glowing Skin)
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 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%. (✔️)
FINAL WORDS
Blueberries are incredibly nutritious and healthy. They are rich in antioxidants and may help to prevent cancer, promotes heart health, memory and concentration, lower blood pressure and have anti-diabetic effects. You must include them into your diet !!
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