Benefits of Blueberries for the Whole Body
A proud member of the exclusive group of Superfoods— the benefits of blueberries are a relative newcomer to the popular fruits and vegetable scene. It’s sharp flavor blends in well with several dishes, especially desserts.
The wild berries have been used since early times to prepare stews, soups, and meats. Native to North America, blueberries range in size and sprout in clusters on shrubby bushes. These berries are a deep purple-blue color with tiny seeds and thin translucent skin.
It is rich in compounds regarded as helpful to individual health. Here is a list of nine blueberry benefits that are worth taking note of.
Low Calorie
There are many health benefits of blueberries (Vaccinium section Cyanococcus) tucked under its belt. It is the reason why it was one of the first to be titled a Superfood. It is a fruit that is low in calories but high in fiber.
An entire cup of blueberries contains only 84 calories, and a 100g serving provides 1.5g fiber. One portion of blueberries is about a small number of fruits and vegetables.
Dietary fiber is an essential element of weight loss. Satiety or the feeling of being full is increased by consuming food loaded with fiber. Feeling fuller for longer can also lessen your appetite and overall intake of calories.
Helps With Cholesterol
Free radicals are molecules that contain oxygen, and an Antioxidant is a substance that protects cells against free radicals. Both are part of the healthy functions of the body. However, unwanted effects might occur when they are out of balance.
It is a problem when low-density lipoproteins or LDL cholesterol in the body becomes oxidized. LDL cholesterol is called bad cholesterol since high levels collect in the walls of arteries. That is an essential factor for heart disease.
Because the blueberry has a substance that helps keep a check on cholesterol levels. The fiber content of blueberries also assists in bringing down the volume of cholesterol in the blood.
Lower Blood Pressure
Blueberries are found to be beneficial in maintaining healthy blood pressure. As a result, it decreases the risk of heart disease.
In research, wild blueberries have an antioxidant capacity that positively affects blood pressure and chronic diseases like low-grade inflammation. High blood pressure and nutrition deprived inflammation are connected to conditions such as obesity.
The absence of sodium from this berry is also note-worthy. Keeping sodium levels low is essential in maintaining healthy blood pressure.
Improve Memory
Brain health is also negatively affected by an imbalance of free radicals and antioxidants. Regular intake of these berries reduces the imbalance of molecules in nerve cells, allowing them to function with ease.
A few studies show consumption of blueberries benefits motor coordination and short-term memory. This is especially true for members of the population that are older adults.
Older women who ate these berries are found to have experienced slower cognitive decline. Meanwhile, men were less likely to develop brain diseases such as Parkinson’s by 40 percent.
Helps With Heart Disease
Since the blueberry is free of cholesterol, it is of value to heart health. Blueberries are also rich with a plant compound that you can call flavonoid. Many of its health benefiting properties come from a type of flavonoid called anthocyanin.
Anthocyanin gives the berry its characteristic blue color. It is also an exceptional antioxidant that helps balance blood fat and prevent clogging of the blood vessels. It can transport in the bloodstream then supports the integrity of arteries around the body.
These flavonoids protect the blood vessels surrounding the heart by preserving and reinforcing them. Consumption of at least three-servings of this fruit brings down the risk of heart attack by 32 percent in women.
Urinary Tract Infections
There are pieces of evidence from research that finds cases of symptomatic UTIs dropping due to cranberry juice intake. Other closely related berries boast similar substances as cranberry that might also help treat and prevent UTIs.
You can call these compounds Self-Adhesives, and they protect against infection. It fights bacteria like E. coli preventing them from sticking to the lining of the urinary bladder. You can load blueberries with vitamin C, making urine more acidic—putting a stop to bacteria’s growth.
Irregular bowel movement also plays a factor in causing pressure in the urinary tract. It blocks the flow of urine, therefore allowing bacteria to grow. Eating blueberries rich in fiber encourages regular bowel movement.
Build Up Muscles
Exercises that affect muscle damage occur when muscles contract in a stressful way. It leads to soreness because the muscles use up all their stored carbohydrates for fuel. As a result, inflammation happens.
Berries contain properties and carry polyphenols. It is of a plant-based substance that you note for its capacity to protect cells from damage. Also, polyphenols can diminish inflammation and muscle pain.
A study conducted showed that consuming blueberries before, during, and after physical exercise helps muscle repair. On top of this, you can pack berries with complex carbs that quickly replenish your energy levels.
Preventing Cancer
DNA provides a blueprint for cells to function. At the same time, it can damage thousands of times in a single day. This is naturally occurring and is the reason for growing old. DNA damage comes up to be the main culprit in allowing cancer to form.
Among the many miraculous components, blueberries have those that work towards cancer prevention.
Vitamins A and C protect cells against free radicals. Phytonutrients found in these berries slow down certain cancer types and inhibit tumor growth. And folate prevents the development of cancerous cells by helping with DNA recovery and synthesis.
Nutrition Facts
The health benefits of the blueberry are mainly due to it being nutrient-rich. A one-cup serving contains:
- 84 calories
- 20 grams of carbs
- 0 g of cholesterol
- 0.49 g of fat
- 4 g of dietary fiber
- 1.1 g of protein
- 15g of sugar and even so biological active compound, also presently negate the impact when it comes to blood sugar
- nine milligrams of calcium
- 9 mg of folate
- 9 mg of magnesium
- 25 percent of daily manganese
- 18 mg of phosphorus
- 114g of potassium
- 5 percent of vitamin B6 RDI
- 24 percent of vitamin C RDI
- 36 percent of vitamin K RDI (you need medical advice for people using blood thinners as vitamin K affects blood clotting)
Blueberries also provide active biological substances, such as lycopene and anthocyanin, which helps with insulin sensitivity. Better insulin sensitivity decreases the dangers of type 2 diabetes and metabolic syndrome.
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Final Thoughts
Blueberries contain a host of vitamins and minerals, making them a top choice among a wide range of fruits and vegetables.
Imagine eating fruit with all these health benefits but without side effects, plus it gets in a good mood. Well, imagine no more as this superfood is real and readily available at your favorite supermarkets!
