Health Benefits Of Blueberries
Blueberries are an eminent source of Vitamin C and are rich in manganese. Vitamin C is mandatory for building up of tissues and helps in healing wounds.Manganese aids in processing cholesterol and nutrients such as carbohydrates and proteins.Â Â Â
Blueberries are even rich in fibrous content. This fiber may trim the heart disease hazard and adds bulk to your diet, which makes our stomach fill up at a faster pace. Blueberries have low calorie content but are rich in nutrients.
Blueberries consists of a type of flavanoid termed as anthocyanins, which are responsible for giving foods such as blueberries, red cabbage, cranberries and eggplants their iconic deep red, purple and blue hues. The pretty blue color is due to anthocyanins. Blueberries also provide various health benefits.
Blueberries are rich with phytonutrients. These fruits contain significant amounts of anthocyanins and antioxidant compounds. Blueberryâ€™s anthocyanins are malvidins, delphinidins, pelargonidins, cyanidins, and peonidins. Blueberries are a pretty good source of vitamin K and copper.
This one-cup serving caters 24% of dailyÂ vitaminÂ C, 5% vitamin of B6 and 36% of vitamin K needs. Blueberries also equip iron,Â calcium,Â potassium,Â magnesium, sodium, manganese,phosphorus, zinc,Â folate, beta-carotene, folate, copper, choline, vitamin A and vitamin E.
Apart from anthocyanins, blueberries have a disparate range of phenolic compounds like quercetin, kaempferol, myricetin and chlorogenic acid – all of which pony up to their antioxidant capacity.
Health Benefits of Blueberries
Consuming vegetables and fruits has always been associated with a reduced risk of many lifestyle-related health issues. Consuming different varieties of vegetables and fruits reduces the risk that accounts due to present day health issues. Increased intake of such healthy foods ceases the risk ofÂ obesity,Â diabetes,Â heart diseasesÂ and overall mortality and gifts us a brighter complexion and hair growth, enthusiasm, and even weight loss.
1. Rich In Antioxidants
Blueberries are a rich source of Â antioxidantsÂ such as anthocyanin,Â vitamin C, B complex, vitamin E,Â vitamin A,Â copper (antibacterial and immune builder),Â selenium,Â zinc,Â iron(promotes immunity by increasing hemoglobin and oxygen concentration in the blood) etc. All these enhance theÂ immunityÂ and prevent infections. A boosted up immunity keeps you unaffected from cold, fever, pox and many other communicable diseases.
2. Maintenance Of Healthy Bones
Iron, calcium,zinc, magnesium,phosphorous, manganese, and vitamin K in blueberries add up in building and preserving bone structure and strength.
Iron and zinc play a vital role in sustaining the strength and elasticity of bones and joints.Â Lower intake of vitamin K leads to a higher risk ofÂ bone fracture, while moderate intake improves absorption of calcium and may cease calcium loss.
3. Lowering Blood Pressure
Lower sodium intake is crucial in loweringÂ blood pressure. Blueberries do not contain sodium but are rich in potassium, calcium, and magnesium which helps in lowering blood pressure in a natural way.
4. Diabetes Management
According to a survey, type 1 diabetics who intake high-fiber diets maintain lower blood glucose levels and type-2 diabetics showed up with improved blood sugar, lipids andÂ insulinÂ levels.
One cup of blueberries provides 3.6g of fiber.
5. Lower Risk of Heart Diseases
Fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrients, accompanied with its lack of cholesterol, all contribute to a healthy heart. Fiber aids in lowering cholesterol content in blood and cease the heart disease hazard.
Vitamin B6 and folate hinder the building of a dangerous compound called homocysteine. If there is excess accumulation of homocysteine it leads to heart related problems and can cause damage to blood vessels.
If anthocyanins are consumed regularly then it tends to reduce heart attaks by 32 percent.
6. Prevention of Cancer
Vitamin C, vitamin A, and various phytonutrients present in blueberries work as powerful antioxidants to safeguard cells from free radical damage. They are responsible for inhibition of Â tumorÂ growth, declineÂ inflammationÂ in the body and assist in warding off or slowing down different kinds ofÂ cancer such as oesophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.
Folate has a key role in DNA synthesis and repair, thereby forbidding formation of cancer cells from mutations in the DNA.
7. Improvising Mental Illness
Population-based studies depicted that intake of blueberries can diminish the cognitive decline hazard and as well as theÂ Parkinson’s diseaseÂ – a neurodegenerative disorder culminating from the death of cells in parts of the brain.
Studies have also exhibited that apart from dwindling the risk of cognitive damage, blueberries can also help in overcoming short-term memory loss and motor coordination.
The dietary fiber in blueberries aids in hinderingÂ constipationÂ and in return enhance regular healthy digestion.
9. Promote Weight Loss
Dietary fiber plays a crucial role in weight loss and weight management by working as a “bulking agent” in the digestive system. Foods rich in fiber hike satiety and cut down appetite, making one feel their stomach is full for longer duration and indeed lowers the total caloric intake. This dietary fiber also helps in reducing belly fat.
10. Eye Health
The retina of the eye is a unique place in our body which is at a higher risk than any other organ of the body. Foods rich in phytonutrient antioxidants often protect the retina from oxygen damage, and blueberries are no exception!
11. Neutralization Of Free Radicals That Cause Disease And Aging
Blue Berries bring up a ray of hope because they are packed with anti-oxidants and are the worldâ€™s best antioxidants. This is possible due to existence of Anthocyanin which is responsible for the blue color of the blue berries. The abundant amount of vitamin-C is also as well a major part for this.
Reduction of Muscle Damage
Continuous exercising may lead to soreness in muscles and fatigue. This in turn is accompanied by local inflammation and stress in the muscle tissues.
Blueberry may cease the damage that occurs by minimization of soreness and reduction of muscle performance.
Other Benefits And Facts
Blueberries keep you fresh, active, fit and fine. We tend to be in a good mood since blueberries are good anti-depressants. We donâ€™t have to waste huge amounts of money on medicines for health issues. There are no side effects with blueberries like what exists in medicines. The deeper the color of the blueberries, the more they are rich in antioxidants and other medicinal values.
How To Incorporate More Blueberries Into Your Diet
- Blueberries can be used as toppings on oatmeal, waffles, pancakes, yogurt or cereal for an added taste in your breakfast.
- Blueberry smoothie can be prepared using few frozen blue berries with low-fat milk and yogurt.
- Dried or fresh blueberries can be mixed with some spinach, walnuts and cheese to have a healthy salad.
- Fold them into muffins and sweet breads or they can be blended in a food processor with a little water and can be used as fresh syrup to top desserts or breakfast foods.
Hope you find this detailed information useful! Do you like blueberries?
Did you know about these awesome benefits of Blueberries?
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