Health Benefits of Blueberries

blueberries health benefits — (source:thespruceeats)

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.

What Are the Health Benefits of Blueberries?

There are countless health benefits of blueberries. However, the most significant advantages of including blueberries in your diet are:

1. Strengthens Metabolism

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.

2. Prevents Heart Diseases

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%

3. Contains Anti-ageing Properties

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.

4. Prevent Cancer

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.

5. Enhance Memory and Brain Functions

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.

What Are the Nutritional Values of Blueberries?

nutrition value blueberries — (source: momjunction)

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:

Fibre: 2.4 gms
Water: 84%
Fat: 0.3gms
Carbs: 14.5gms
Protein: 0.7gms
Sugar: 10gms

Apart from this, blueberries are extremely great sources of different vitamins and minerals, which are:

Manganese – Manganese is responsible for forming protein, natural amino acids and carbohydrates in the human body.
Vitamin K1 – This essential vitamin helps in restoring bone health and prevents blood clotting.
Vitamin C – Vitamin C is mostly famous for acting as an immunity booster and is great for maintaining skin health.

In addition to this, some other components present in blueberries in lesser traces are Vitamin B6, copper, and Vitamin E.

Plant–Based Compound

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.

How to Include Blueberries in Your Daily Diet?

daily diet blueberries — (source: delicious)

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:

Grab a handful of this fruit and eat them as it is.
Add blueberries into a smoothie with frozen yoghurt, milk, bananas, etc., are a popular way of including it in everyday diet.
One can also add in pancake batter or top the pancake or waffles with honey, whipped cream with blueberries.
Making jams from fresh blueberries is another great way to make toast.
Blueberries are used widely in cakes, pastries, puffs, muffins, cupcakes, etc.

Nutrition experts or fitness experts also recommend adding blueberries to oatmeal to cut the bland taste of it.

Who Should Avoid the Consumption of Blueberries?

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.

What Are the Side Effects of Overeating Blueberries?

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:

Overconsumption of blueberries might increase the weight and blood sugar level.
Eating too many blueberries can increase the bleeding factor and instigate the chances of rashes, hives, stomach cramps, inflammation, and diarrhoea in people allergic to salicylates.

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.

Frequently Asked Questions

✓ What are the significant benefits of eating blueberries?

There are countless benefits of adding blueberries to the diet. However, some of the significant health benefits of eating blueberries are that it controls blood pressure and diabetes, helps in mental health prevention of cancer, etc.

✓ What are the nutritional contents of blueberries?

Blueberries mostly consist of water, fibre, antioxidants, vitamins and minerals like Vitamin K1, Vitamin C, manganese, anthocyanins, and many other components. All these different components present in blueberries has distinct health benefits.