Blueberries are popular for their sweet taste and nutrition. It is a superfood, low in calories, and very beneficial for your health. We research and cover a list of the health benefits of blueberries.
Nutrition Facts
Blueberries have healthy fiber and low in calories.
A 3.5-ounce (100-gram) of raw blueberries has:
| Calories | 57 |
| Sugar | 10 grams |
| Protein | 0.7 grams |
| Water | 84% |
| Fat | 0.3 grams |
| Fiber | 2.4 grams |
| Carbs | 14.5 grams |
Table of Contents
Benefits of Blueberries
Here some of the health benefits of Blueberries:
Managing diabetes
The study found type 1 diabetes people who consume high-fiber diets have low glucose levels, and also improve blood sugar, lipid, insulin levels in type 2 diabetes. A study published in the BMJ suggested by consuming some fruits may reduce the risk of type 2 diabetes in adults.
Read: Diabetic Diet Plan
Healthy Skin
Collagen is a support system for healthy skin and it relies on Vitamin C which is essential nutrition. It helps to protect the skin from pollution, sun, and smoke. Vitamin C helps to improve the collagen’s ability to enhance the texture of the skin and prevent wrinkles.
One cup of blueberries can help to get 24 percentage of Vitamin C for daily allowance.
Preventing cancer
Vitamin A and Vitamin C are the phytonutrients in blueberries acts as an antioxidant and helps to fights against disease-linked free radical ad protect the cells.
Research says that antioxidants present in blueberries many decrease inflammation and reduce tumor growth. It also slows down the mouth, esophageal, pharynx, lung, prostate, colon, endometrial, and pancreatic cancer.
Folate present in blueberries which main help for DNA synthesis and repair. It also helps to prevent cancer cell formation caused by a mutation in DNA.
Read: Breast cancer during pregnancy
Digestive Health and Aid Weight Loss
Blueberries ha a good amount of fibre which helps to prevent constipation and consumes regularly for the healthy digestive tract.
High fibre is one of the factors for weight loss and good weight management. Fibre helps to reduce appetite and feeling full.
Read: Best Fruits for Weight Loss
Healthy and strong bones
Blueberries contain a good amount of manganese, calcium, iron, manganese, phosphorous, vitamin K, and zinc. These vitamins and minerals contribute to building and maintaining bone strength and structure.
Zinc and iron play a crucial role in maintaining the elasticity and strength of bone and joints. By regular intake of vitamin K improve calcium absorption, reduce calcium loss, and prevent the risk of bone fracture.
Read: Golden Berries
Lowering blood pressure
Blueberries are sodium-free and help maintain low sodium level which essential to maintain healthy blood pressure.
It contains calcium, magnesium, and potassium, some studies also say that these minerals are associated with with high blood pressure. Enough diet intake help to main blood pressure.
A study found that consuming blueberry for six weeks didn’t affect the blood pressure levels.
Read: Home Remedies for High Blood Pressure
Prevent Risk of Heart Disease
The blueberries contain vitamin C, fibre, phytonutrient, folate, and vitamin B6 help to support a healthy heart. Blueberries are cholesterol free which very benefits for the heart. Fibre present in blueberry helps to reduce cholesterol in the blood and promote heart health.
Folate and vitamin b6 prevent a buildup of a compound called homocysteine which may lead to heart problems by damaging the cells. According to the study, 32 percent of young and women reduce the risk of heart attack by consuming anthocyanins regularly.
Read: Health Benefits of Cherries
Improving mental health
Studies say that consuming blueberries prevent cognitive damage, and improve short term memory.
Risks
People who use blood thinner like warfarin may cause sudden change by intake blueberries. The vitamin K present int may lead to blood clotting and may affect the blood-thinning action.
Read: Cranberry Juice Benefits
Bottom Line
Blueberries are well known for nutrition and health benefits. It helps to boost heart health, strong bones, healthy skin, and more. You can intake directly or combine with other diets or recipes.
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