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07 Dec 2021
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All About the Health Benefits Of Blueberries

Blueberries are wildly popular as they taste delicious, are succulent and are packed with tons of nutrients. Oftentimes they are referred to as a superfood owing to their low-calorie count and the goodness they provide. Additionally, they are easy to consume. They can be eaten fresh right after having been picked or they can be incorporated into several different recipes with ease. Today, you may even purchase frozen blueberries very conveniently. This article will help you understand this nutrient-rich fruit that is full of antioxidants, fibre, minerals, and vitamins.

Blueberries - Nutritional Facts

Blueberries are categorized as superfoods as they are rich in several compounds including antioxidants and fibre. This superfood has been found to protect the human body against heart disease and cancer. Additionally, it helps maintain bone health and can help with the maintenance of good blood pressure.

The table featured below makes clear the nutrients found in a single cup (or 148 grams) of blueberries. 

Blueberries Nutrients

Blueberries Nutritional Value – 1 cup (148 grams)

Calories

84 kcal

Cholesterol

0 grams

Protein

1.1 grams

Fat

0.49 grams

Carbohydrates

21.45 grams

Dietary fibre

3.6 grams

Sugar

14.74 grams

Vitamin C

24 % of recommended daily value (or RDV)

Vitamin B6

5 % RDV

Vitamin K

36 % RDV

Calcium

9 milligrams

Iron

0.41 milligrams

Potassium

114 milligrams

Magnesium

9 milligrams

Phosphorus

18 milligrams

Sodium

1 milligram

Zinc

0.24 milligrams

Folate

9 milligrams

Important Macronutrients and Micronutrients in Blueberries

To understand what the advantages of eating blueberries are, let’s take a look at the macronutrient and micronutrient profile first. They include the following.

Antioxidants

As a berry, blueberries contain several antioxidants that help keep free radicals at bay and under control. These free radicals refer to molecules that are unstable. While they may be beneficial in small doses, they have the ability to damage cells if their quantities rise. Antioxidants such as anthocyanins, resveratrol and ellagic acid are found in blueberries. Apart from protecting cells, these plant compounds are capable of potentially reducing the risk of diseases. Various studies have shown that blueberries have helped reduce oxidative stress.

Fibre

Blueberries are a good source of fibre. Soluble fibres found in blueberries have been shown to slow down the pace of movement of food via the digestive tract. As a result, hunger pangs may reduce, and you may end up feeling full. Calorie intake may also decrease as a result of this, allowing for easier weight management.

Carbohydrates

21 grams of carbohydrates are found in a single cup of raw blueberries. While the sugar content amounts to 15 grams for the same quantity, the glycaemic index of blueberries falls below 10 which is understood to be low. This index helps you understand how the food you consume will impact your blood sugar levels following its consumption. As the glycaemic index of blueberries is low, they are the perfect snack for people with diabetes.

Fats

Blueberries have a minuscule amount of fat and are cholesterol-free.

Protein

There is a modest amount of protein found in blueberries. Other protein sources should be relied upon to meet daily needs.

Vitamins and Minerals

Blueberries are rich in vitamin C, vitamin and manganese. Collectively, they help your body process cholesterol. Vitamin K in particular helps with blood clotting and helps maintain healthy bones.

Blueberries - Health Benefits

Let’s discuss the health benefits associated with blueberries.

Help Improve Memory

Blueberries have been found to help maintain memory and also prevent the decline of one’s cognitive functions. A study happened to show how the frequent consumption of blueberry juice resulted in superior performance on memory tests and reduced symptoms of depression.

Fight Against Inflammation

Blueberries have an ample amount of phyto components among which are flavonoids. These are responsible for the berry providing antioxidant and anti-inflammatory benefits. As blueberries are a rich source of vitamin C, they help wounds heal and support the immune system. They also hold a number of anti-ageing properties.

Reduce the Risk of a Heart Attack

Blueberries are an extremely good source of fibre and are good for the heart. heart-healthy filling fibre. This fibre is the part of carbohydrates that can’t be digested and helps aid satiety. It also keeps the bowels regulated and removes cholesterol from the heart. Anthocyanins present in blueberries help with heart health as they improve blood flow and prevent the build-up of plaque.

Improve Insulin Sensitivity

While blueberries have naturally occurring sugars present within them, owing to the fact that they have anthocyanins, insulin sensitivity is improved and blood sugar levels are lowered. This means that blueberries can help reduce the risk of developing insulin resistance and type 2 diabetes.

Summing Up

People often incorporate blueberries into their diets in order to follow healthy dietary plans. In fact, people often exercise, follow certain diets and sleep early in order to maintain a healthy lifestyle. However, despite each of these precautions, people can still end up falling sick. In order to be prepared for such a scenario, it is worth purchasing a good health insurance plan which provides coverage in case you fall sick or injure yourself in an accident. 

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