Blueberries are one of the most popular and tasty superfoods available, with the added benefit of being something you can essentially grow yourself with relative ease. The health benefits of blueberries are numerous and varied, rich as they are in vitamins and antioxidants. Research has also shown that introducing portions of blueberries into your diet could reduce your risk of heart disease too. Take a look at the impressive reasons below for the facts as to why you should include this powerful berry in your daily diet.
Blueberry Nutritional Facts
Here’s a complete nutritional breakdown for blueberries:
Based on 125 ml (1/2 cup) blueberries)
- ENERGY 83 (kcal)
- PROTEIN 0.5 (gm)
- FAT 0.3 (gm)
- CARBOHYDRATE 10.8 (gm)
- FIBRE 3.5 (gm)
- CHOLESTEROL 0 (mg)
- IRON 0.1 (mg)
- SODIUM 5 (mg)
- CALCIUM 5 (mg)
- PHOSPHORUS 8 (mg)
- VITAMIN A 77 (IU)
- THIAMINE 0.04 (mg)
- RIBOFLAVIN 0.04 (mg)
- VITAMIN C 0.08 (mg)
- NIACIN 0.2 (mg)
- VITAMIN B 64 (mcg)
- FOLACIN 11 (mcg)
Health Benefits Of Blueberries
1#.Low In Calories
These berries are nutrient dense. A serving contains fibre, vitamin C, vitamin K, and manganese. They also have small amounts of other nutrients. These berries are mostly water, and a cup contains only 84 calories. This is the reason why dieters love them. They contain only 15 grams of carbohydrates, making them a good guilt-free snack.
2#.Rich In Antioxidants
Antioxidants protect the body from cell damage caused by free radicals. Blueberries are said to contain the highest number of antioxidants out of all common fruits and vegetables. They contain flavonoids, a type of polyphenol that is responsible for much of the fruit’s health benefits. When you eat foods rich in antioxidants, you are also preventing your body from the early signs of aging.
Blueberries are given their color by anthocyanins—a flavonoid that counters the build up of plaque and improves cardiovascular health. I have even better news for my fellow ladies. Studies have shown that blueberries (and strawberries for that matter) may be particularly beneficial to the heart health of women.
People who want to maintain a healthy weight consider blueberries as one of their favorite picks. Fiber-rich foods like these berries help increase satiety and prevent overeating. Eating them will make you feel fuller for longer, reducing your chances of mindless consumption.
5#.Helps Fight Cancer
Oxidative damage happens to all people. It is one of the reasons why people grow old faster than expected, as well as develop severe diseases like cancer. This type of damage happens at the cellular level, which is why it is extremely important to eat foods rich in antioxidants – such as blueberries – to protect your overall health.
6#.Lowers Cholesterol Levels
The antioxidants present in these berries have been linked to reduced LDL or the bad cholesterol. One study revealed that eating 50 grams of these berries may lower your bad cholesterol level by 27 percent in a few months. If you want to maintain good heart health, then you should definitely include blueberries in your diet.
7#.Lower Blood Pressure
High blood pressure can lead to stroke the brain’s blood vessels. It’s important to keep blood pressure at a healthy level and blueberries could help. One study found that consuming blueberries daily resulted in lowering blood pressure in postmenopausal women who are more susceptible from high blood pressure.
The 8-week study of 48 women found that those who received blueberry powder lowered their blood pressure, whereas the placebo control group had no change at all.
8#.Treat Urinary Tract Infections
Urinary Tract Infections (UTI) is a common problem faced by women. Like cranberries, blueberries can also help treat and prevent these types of infections. The active substances present in the berries are believed to have the ability to combat E.coli bacteria and prevent it from damaging the bladder. Drinking blueberry juice every day is recommended to avoid UTI.
Yep, blueberries literally are ‘brain food.’ Studies have shown that blueberries can be immensely beneficial to maintaining healthy brain and memory function, particularly in older adults. In fact, research showed that older people who were given blueberry juice performed better in memory tests than those who were fed placebos. Blueberries also help to prevent inflammation that’s linked to age-related brain diseases such as Alzheimer’s.
10#.Immune System Health
Blueberries contain high levels of vitamin C, which has a range of benefits, including keeping your immune system healthy. In fact, one serving of the fruit contains roughly 25% of your daily requirements of the vitamin.
A high vitamin Acontent is one of the many benefits that blueberries have for your health. It’s particularly helpful for your eyesight and has been known to prevent vision loss in old age. Another fun fact is that some pilots during WWII apparently used blueberries in order to improve their night vision. In case you were wondering, they ate them, as opposed to squeezing them into their eyes.
Blueberries are high in fiber, which is needed for proper digestion. Because I’m classy, I should also point out that this means that it can assist with constipation. If that wasn’t enough for you, the copper, sodium and fructose also help aid your digestion.
Iron and zinc are needed to maintain the strength and flexibility of bones and joints, and a vitamin K deficiency has been linked with a higher chance of bone fractures. Adequate vitamin K intake also improves calcium absorption, and may aid in the reduction of calcium loss.
14#.Skin Care and Anti-Aging
Antioxidants are once again coming to the rescue on this one. They neutralize free radicals and therefore prevent cells from being damaged and unable to repair themselves. This means that your skin is going to look younger and healthier without the help of Photoshop!
One of the other benefits of vitamin C is the pretty, pretty hair it gives you. Who doesn’t love a mixture of health and vanity? The vitamin stimulates the production of sebum follicles, which then works as a natural conditioner. Like antioxidants, the vitamin C in blueberries will also help to prevent hair loss by fighting free radicals in your body.