Blueberries are the talk of the town everywhere because of its numerous health benefits. It is not one of the latest fad but it is a scientifically proven reality. Blueberries by all means are healthy food full of nutrients.
This blue color berry has a sweet taste and is fast becoming the favorite food of those who have tasted it. Fresh blueberries are a summer treat but they are available around the year in packaged form to consume regularly. You can eat them raw, make juices and smoothies and add to food items such as cakes, pies and other foods.
Blueberries are so nutritional that they are classified as superfood. Read the following health benefits of blueberries and dash to the nearest supermarket to buy. Do not resist the temptation as blueberries are as good as they are being made you to believe.
Most Useful Nutrient Contents of Blueberries
Blueberries are a nutritional powerhouse. The following 3 nutrients stand out in blueberries to make it one of the highest nutritional food items in the world.
Blueberries Contain Powerful Antioxidant- Anthocyanins
Blueberries contain the highest amount of beneficial antioxidant than any other known consumable food items in the world. They contain polyphenolic compounds known as flavonoids.
The flavonoid anthocyanins is the main ingredient that offers most of the health benefits. Anthocyanins straightaway increase antioxidant levels in the bloodstream Making blueberries one of the most effective health foods.
Blueberries Possess Effective Antifungal Antiviral Capabilities- Gallic Acid
Gallic acid is also another effective antioxidant that also provides excellent Antifungal and antiviral capabilities. The benefits of Gallic acids are scientifically highly researched and documented.
These properties of Gallic acid give blueberries high medicinal capabilities.
Nutritional Facts of Blueberries
Following are the whole range of noteworthy nutrients that makes the high fiber low calorie blueberries a superfood.
- Gallic acid
Other ingredients- A cup of Blueberries contain 85% water and only 10 calories. Daily Value (DV) of other nutrients are as under:
- Vitamin K (36 percent DV)
- Vitamin C (25 percent DV)
- Manganese (25 percent DV)
- Fiber (17 percent DV)
Now let us see how these powerful nutrient contents improve health.
Real Health Benefits of Eating Regularly Eating Blueberries
Every food item contains some nutrients. Knowing what it contains and how it benefits to improve health is important to remain healthy. This knowledge also helps to prevent diseases and medical conditions that are avoidable. Blueberries possess many capabilities to keep you healthy. Some prominent benefits are given under.
1. Blueberries Manage Cholesterol
Our arteries clog when LDL or the low density lipoproteins oxidize to make plaque that gets deposited on the inner walls of the arteries.
The strong antioxidant properties of blueberries help in preventing oxidation of LDL. Varies studies done on consuming a low amount of 50-70 grams of blueberries have shown significant reduction in oxidation of LDL.
If you are overweight, obese, or have high cholesterol then you should eat a cup of Blueberries to improve your health condition and avoid heart disease.
2. Blueberries Reduce Blood Pressure
Blood pressure is one of the biggest causes of paralysis and death. If you are obese or even overweight leading a sedentary life then your blood pressure is most likely to be higher than normal. If not controlled then it will only increase causing debilitating conditions including premature death due to brain hemorrhage or heart failure.
Most studies which have shown reduction of the damage caused by LDL have also shown reduction in High blood pressure by consuming 50grams of blueberries daily.
If you are concerned about your high blood pressure then start eating blueberries and follow other discipline to lower blood pressure.
3. Blueberries Reduce Diabetes
Since a cup of blueberries contain only 15 grams of sugar which is a similar amount an apple or an orange may contain, blueberries can't be considered high sugar content fruit. The anthocyanins in blueberries not only negate the impact of that sugar but also improves insulin sensitivities thereby helping to reduce and cure diabetes type 2.
4. Blueberries Improves Digestion
The high fiber content of blueberries improves your digestion by improving bowel movement. It also reduces constipation.
5. Blueberries Controls UTI
Urinary tract infection (UTI) is a very common and frequent problem among women although men also get affected. Blueberries like its cousin cranberries also have anti-adhesive agents in addition to antiviral and antifungal capabilities.
These properties help curing UTI and preventing it from occurring.
6. Blueberries Reduces Weight
Since blueberries are high in fiber, its consumption helps reduce weight. You feel satisfied after eating a cup of blueberries. Your urge to eat more is stopped. Almost all weight reduction programs have to focus on improving metabolism so that you do not overeat and don't gain weight.
7. Improves Brain Functioning
The antioxidants present in blueberries seem to have a positive impact on the aging and dying brain neurons. They improve brain cell signalling. Various studies done around the world have shown significant cognitive benefits in the brain cell functioning.
8. Blueberries Delays Aging Process
Vitamin C in the blueberries helps better collagen production that helps to retain elasticity of the skin. So you do not get wrinkles fast, In fact some of the wrinkles can be smothered. A cup of blueberries contain almost 25% of your daily requirement of vitamin C.
9. Blueberries Reduce Cancer Risks
Since the antioxidants, folates, Vitamin C and Vitamin A effectively deal with free radicals in the cells and play an important role in DNA synthesis and cell repair, blueberries have capabilities to ward off certain types of cancers by inhibiting tumor growth.
The types of cancers that blueberries are capable of ward off are mouth, esophageal, lung, endometrial, pancreatic, prostate and colon cancers are some of the cancers on which research studies have shown positive impacts.
If you are taking any blood thinners then consult with your doctor to understand how much blueberries you should consume as it has been found that the blueberries may interfere with the functioning of blood thinners.
Even if you are healthy, it still makes a lot of sense to eat blueberries on a daily basis due to the health benefits it offers.