A part of three famous berries, blueberries have equal health benefits to strawberries. This renowned berry is extremely low in calories and mostly originated from early North America. Presently to meet the growing consumption of blueberries, it is cultivated across Europe and America. Blueberries are remarkably called a superfood to prevent heart and brain ailments and regulate sucrose levels in the human body. Apart from this, there are several health benefits of blueberries, and they are capable of combating chronic diseases.
There are countless health benefits of blueberries. However, the most significant advantages of including blueberries in your diet are:
Blueberries gained popularity for the presence of potassium and manganese, which is responsible for strengthening the metabolism. In addition to this, the anti-inflammatory and anti-apoptotic properties present in blueberries helps to treat Non-Alcoholic Fatty Liver Disease, which is a serious condition.
One of the significant health benefits of eating blueberries is that it acts as a prevention for heart diseases. Blueberries are known to reduce LDL cholesterol which is responsible for clogging the arteries. Various studies across the world show that consuming a cup of blueberries a day reduces the risk of heart disease by 15%
The presence of plant-based compounds like pterostilbene and anthocyanin in blueberries lowers the process of ageing. Moreover, the Vitamin C content in blueberries promotes collagen, which is primarily responsible for maintaining the firmness and elasticity of the skin.
The free radicals are responsible for damaging the DNA construction in the human body, which leads to the generation of cancerous cells in our body. The antioxidants and phytochemicals present in blueberries help fight these cells and act as a barrier to colon cancer and lung cancer.
Flavanoids, a potent antioxidant in blueberries, reduce cognitive problems to a great extent. This helps in promoting great remembering capacity and strengthens the neurons which stimulate brain functions.
There are multiple nutritional values of blueberries. These contain a large number of healthy fibres, immense vitamins and minerals and plant-based compounds. Generally, 100 gms of blueberries will have approximately 57 calories and other components like:
The health benefits of blueberries are mostly derived from the plant-based nutrients and antioxidants present in them. These are called myricetin, quercetin, anthocyanins, etc., and are responsible for preventing heart disease.
The sweet and delicious flavours present in blueberries make it go well with a lot of recipes. Considering the health benefits of eating blueberries, this versatile fruit can be added to the diet in a plethora of ways:
Nutrition experts or fitness experts also recommend adding blueberries to oatmeal to cut the bland taste of it.
Mostly people having a genetic disorder, namely Glucose-6- phosphate dehydrogenase (G6PD) deficiency, must refrain from consuming blueberries. There are some chemicals present in food particles that cause a threat to the people suffering from this disorder. Blueberries have the same chemicals, so individuals with G6PD must consult with doctors before consuming blueberries.
Another case which has a negative effect on eating blueberries is the pre and post-surgical stage. Since blueberries tend to increase the sugar level in the blood, eating blueberries before surgeries can elevate the level of blood sugar to a great extent. Similarly, the presence of glucose in blueberries slows down the process of healing in the post-surgical stage.
Although blueberries have a host of health benefits, overconsumption of this fruit may increase the chances of a few ailments. For example, the high fibre compound in blueberries can result in the formation of gas, bloating, mineral deficiencies and sometimes even diarrhoea. Some other proven risks associated with eating too many blueberries include:
Hence, to keep all the above-mentioned troubles at bay, it is important to understand the portion of the daily intake of blueberries. In most cases, doctors recommend one cup of blueberries to adults as it will have the necessary amount of Vitamin C, Vitamin K and manganese. To enjoy the health benefits of strawberries, one must consume them mindfully.
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