Blueberries came at the second spot next to strawberry in terms of berry consumption in United States. Aside from being a great fruit to lose weight, studies have revealed that blueberries improve motor skills and may reverse short-term memory loss. The growing literature on blueberries underlines the importance of knowing what blueberries are basically made of.
A powerhouse of nutrients, the tiny and round blueberries were usually consumed by the natives in North America for wellness and longevity, before it has spread to Asia and other continents.
Blueberries are rich source of antioxidants. The Oxygen radical absorbance capacity (ORAC) for every 100 grams of blueberries is 5562 TE. Greater portion of its antioxidants, substances that are very important to combat free radicals in order to protect the cells from damages, are obtained from polyphenolic anthocyanidin.
This fruit also contains flavonoid antioxidants, which includes beta-carotene, lutein and zeaxanthin. The beta-carotene yields about 50% of the vitamin A needed in the diet. Similarly, both lutein and zeaxanthin are good source of nutrients to prevent chronic eye diseases.
It is considered as a superfood because while it is a low calorie fruit with only 57 calories per 100 grams, it is packed with several essential nutrients like fiber, other vitamins, and minerals. The dietary fiber present in every 100 grams of blueberries makes 9% daily value (DV). Blueberries also provide 1% DV protein, which we need to strengthen bones and muscles.
Blueberries also get its antioxidant benefits from vitamins A, C, and E. The one percent DV of vitamin A enhances vision and furthers bone growth. Vitamin C at 16% DV helps the body produce iron that is important for the skin, bones and tissues. Altogether, these vitamins function as antioxidants to preserve cell function and also protect the immune system.
Blueberries are also rich in vitamin B complex like niacin, folic acid, pantothenic acid, riboflavin, and vitamin B-6. These nutrients help derive energy from the food that you eat and in metabolism of carbohydrates, fats, and protein. The folic acid in particular helps produce new healthy cells, while riboflavin boosts the immune system.
Studies also found that blueberries carry chlorogenic acid that lowers the blood sugar level.
Aside from the aforementioned vitamins, blueberries have rich amount of minerals like copper, iron, manganese, and zinc. All these minerals target the healthy production and function of cells. Electrolytes like sodium and potassium are also found in blueberries.
The Health Benefits of Blueberries
Blueberries are one of the world’s most favorite fruit not only because of their interesting taste but also because of their very amazing health benefits. Blueberries are found to have high level of antioxidants that puts human health in an optimal condition. Plus this fruit also contain various vitamins and minerals that boost the function of the body’s systems. Blueberries are now widely used as ingredients for desserts as well as for salads. They have a delightful sweet taste that could make your meal more interesting. If you enjoy eating blueberries, you are doing your body much favor. And if you do not, you should highly consider trying to. Below are the reasons why you must not neglect associating blueberries in your daily diet.
Boosts Brain Functions
If you are being forgetful lately or if you think you are not able to maintain your focus, then you must always eat blueberries. Regular consumption of blueberries is proven to increase sharpness of the brain and to protect it from age-related issues. As time goes by, brain functions deteriorate due to ageing which cause memory loss, confusion, uncontrolled emotions, and the likes. Blueberries contain a powerful antioxidant and anti-inflammatory property called anthocyanins. Anthocyanins boost the processing of brain signals which leads to better memory, cognitive ability, and protection from dementia. Eat blueberries regularly and you will be smarter and brighter through the years.
Improves Heart Health
Because blueberries have high level of antioxidants and anti-inflammation properties, regular consumption can lead to better heart condition. Its properties eliminate the bad cholesterols and improve blood circulation. They also strengthen the blood vessel to assure avoidance of blood clot or worst, heart attack.
Reduces Cancer Risks
Cancer is one of the most feared diseases of all time. Up to date, there is still no cure to cancer and the only way to unexposed yourself from this disease is take good care of your health. If you want to reduce risks of cancer, it is advised to associate blueberries in your daily meal. This fruit contains pterostilbenes that are rich in antioxidants that protect the body from the horrible effects of free radicals. Free radicals primarily cause cancer because free radicals have cell damaging molecules that does not only encourage cancer but also various more serious disease and illnesses.
Nourishes the Skin Inside out
The minerals that blueberries contain are not only good for the internal system but are also very healthy for the skin on many levels. Antioxidants that this fruit have are able to repair skin damage, defy effects of ageing, and generally nourish the skin for it to not only look young and glowing but also healthy inside out. Blueberries contain compounds that are found to preserve and increase production of collagen in the body. Collagen is what makes the skin fair, young-looking, and glowing. Collagen is also what prevents wrinkles, pimples, visible pores, blemishes, and other more skin issues.
Maintains Normal Blood Sugar Levels
Blueberries are rich in fiber and fibrous foods regulate the glucose levels of the blood. It has been proven that this fruit prevents diabetes because it stabilizes blood sugar and as well as the insulin levels.
Promotes Healthy Bones
Aside from high antioxidant and anti-inflammatory contents, blueberries also have various types of vitamins and minerals that are very good for the bones. Blueberries have zinc, vitamin K, calcium, magnesium, manganese, iron, and phosphorus that protect and maintain healthy bones. These minerals make the bones stronger and less prone to fractures. Calcium is essential for the strength of the bones and zinc and iron are also vital for the bones and joints’ elasticity and strength.
Because of the high level of fiber in blueberries, it is able to regulate proper digestion. It clears up the digestive track to enable smooth processing of food intake. This will help you lose weight and avoid the effects of digestive complication such as constipation.
Promotes Weight Management
As mentioned above, blueberries are rich in fiber that aids proper digestion. This can result to weight loss. Associating blueberries in your regular diet plan will effectively help you in managing your weight. You can assure that the food you eat is digested appropriately and wasted immediately. Plus foods that are rich in fiber help reduce appetite at the same time increases satiety thus making you feel full for hours.
The 8 health benefits discussed above are more than enough reasons to increase blueberry intake. This fruit is not just tasty but amazingly healthy at the same time. You will surely enjoy eating blueberries knowing it will help you live longer and stronger.
Books on Blueberries
- 5 Different Types of Berries & The Important Health Benefits They Provide
- Health Benefits of Strawberry
- Health Benefits of Blackberries
- Health Benefits of Raspberries
- Health Benefits of Goji Berries
- Fun Facts of Blueberries