Blueberries are a healthy fruit with notable benefits and are often referred to as the ‘king of antioxidants. It is not fair that strawberries have caught all your attention at the supermarket and you always ignore all the blueberries benefits while adding items to your shopping cart. Add raw blueberries to your diet to gain the greatest health benefits.
Nutritional Profile of Blueberries:
According to USDA, one serving of raw blueberries provides 84 calories, 1g of protein, 21g of carbs, and 0.5g of fat (148g). Blueberries are a low-calorie and nutritious fruit.
The nutritional profile of blueberries is as follows:
- Calories: 57
- Water: 84%
- Protein: 0.7 grams
- Carbs: 14.5 grams
- Sugar: 10 grams
- Fiber: 2.4 grams
- Fat: 0.3 grams
They are a great source of vitamin C, vitamin K, and carbohydrates, as well as fiber. According to reported 2018 research, ‘blueberries may be one of the best functional fruits due to the protective activity of anthocyanins and polyphenol antioxidants.”
Health Benefits of Blueberries:
Here are 6 ways blueberries can help protect your health. Here you will also get to read about easy ways to include them in your meals, snacks, and drinks.
1. Protects against disease
According to research, blueberries are rich in antioxidants that can protect against cell damage.
Fact: Blueberry tea is often prescribed as a muscle relaxant or an antispasmodic, especially for women during childbirth.
The blueberries can be boiled into a thick syrup which is ideal for the treatment of cough and sore throats caused by tuberculosis.
According to a study, the antioxidants in blueberries are known to inhibit inflammation and reduce oxidative stress.
2. Improves brain function – The ultimate brain food
According to a study, eating blueberries showed an increase in blood flow to key areas of the brain and improved memory and attention to tasks in people of all ages.
Research has shown that ‘adding blueberries to your diet can increase the rate at which brain cells are produced in the hippocampus’.
Furthermore, according to reported research, “the regular intake of blueberry juice improved the learning abilities in older adults and it was also shown that eating blueberries can significantly reduce the symptoms of depression.”
Also Read: 5 Foods to Boost Brain Function
Blueberries are Expensive! No worries, try this tip:
A more cost-effective way to get the benefits of the active components in blueberries is to take a blueberry extract supplement daily. They are cheaper because shipping and handling are not an issue.
Fact: Wild blueberries help to stop the progression of both dementia and Alzheimer’s disease.
3. Improves heart health
Heart disease is the primary cause of death worldwide.
Blueberries’ antioxidants effectively reduce the “bad” LDL cholesterol build-up in the arterial walls, which contributes to cardiovascular disease and stroke.
A new study finds that eating one cup of blueberries daily reduces the risk of developing cardiovascular disease.
Epidemiological studies have shown that anthocyanin-rich foods, including blueberries, are associated with a reduced risk of cardiovascular disease.
According to one study that was conducted in 2019, ‘the participants who ate blueberries demonstrated great improvements in arterial function, including reduced stiffness and positive changes in cholesterol profiles. As a result, the researchers concluded that blueberries should be included in dietary plans to minimize the risk of heart disease.’
Did You Know: All fruits belonging to the berry family, including strawberries, cranberries, and blueberries, are effective blood thinners.
4. Helps in weight loss
Recent research suggests that blueberries may help reduce belly fat and lower cholesterol by regulating genes that control fat burning and storage. Consuming blueberries with a low-fat diet can lower triglycerides and improve blood sugar levels, both of which may benefit your comprehensive weight loss plan.
According to a reported study, it was found that blueberries can reduce abdominal fat, along with total body weight.
Kickstart your fat-burning process with one bowl of blueberries!
Important! Eating blueberries can help improve your sex life too. It increases the blood flow to the genitals, resulting in stronger erections.
Read Also: 5 Best Home Remedies for Weight Loss.
5. Helps to improve your skin
Another benefit of blueberries, which are rich in antioxidants and vitamins, is that they can nourish your skin and give it a healthy glow.
Try to include a few berries in your diet, or apply a mask with mashed blueberries in yogurt to your face for an instant glow.
According to reported research, ‘blueberries are a source of low glycemic carbs which reduces the inflammation linked to acne’.
Caution: Avoid applying blueberries directly to your skin, as they may make your acne worse.
According to reported data, ‘the high vitamin C and vitamin E content of blueberries help to get rid of blemishes and hyperpigmentation. It acts as an exfoliant and removes any discoloration from the skin. It evens out your complexion and brightens your skin by eliminating dullness.’
6. Protect your eyesight
People with poor eyesight can turn to blueberries for immediate help.
Blueberries support healthy eye function through their antioxidant, anti-inflammatory, and collagen-stabilizing characteristics. Eating blueberries regularly can improve vision and strengthen the blood vessels at the back of the eye as reported in a study.
Also Read: 6 Best Ways to Improve Eyesight.
You have already got to know the bundle of health benefits.
Let’s get a closer look at how to eat blueberries to make the best use of their benefits.
Simple Ways to Eat Blueberries:
1. Go organic:
Choose organic blueberries to get the most out of this healthy fruit. According to data, ‘conventional blueberries have been found to contain lower amounts of anthocyanin antioxidants than organic blueberries. Antioxidants are components that fight free radicals in the body that can damage cells and DNA”.
2. Eat them every day for maximum benefits:
To truly reap the health benefits of blueberries, it is important to consume them consistently and in appropriate amounts.
Fact: According to a study, frozen blueberries contain higher amounts of antioxidants.
What’s the reason behind this fact?
The science behind this is that the crystallization process involved in forming ice destroys the structure of plant tissue, thus, increasing the amounts of antioxidants, the anthocyanins. The berries must be frozen at 0 degrees Fahrenheit or -17 degrees Celsius for this to happen.
Anthocyanins are also the ingredients that give blueberries their vibrant color!
Possible adverse effects
When you eat blueberries in moderation, you might have no problem. However, excess consumption of blueberries can cause stomach discomfort, and digestive problems such as bloating, flatulence, and diarrhea, or in some cases, it can be severe if you are allergic to it.
The next time you are looking for healthier eating options, consider buying a box of blueberries. This little delight is a nutrient that is not only delicious but has a positive effect on your overall health. Blueberries are truly a superfood. In fact, it is an integral part of a healthy diet!
For more information regarding blueberries and how you can add them to your diet for maximum benefits, consult a nutritionist at Marham.
1. Do blueberries increase blood sugar?
Blackberries and blueberries won’t raise your blood sugar levels as much as other fruits. These berries are high in fiber and have the highest concentration of anthocyanins. Anthocyanins inhibit certain digestive enzymes that help to slow down the process of digestion. They also prevent spikes in blood sugar after eating starch-rich foods.
2. Can diabetics eat blueberries every day?
If you have been diagnosed with diabetes, you can still enjoy plenty of fresh berries in your diet. Blueberries, strawberries, blackberries, and raspberries, all have low glycemic index values. So, you can enjoy them as a good, healthy source of fiber, vitamins, and antioxidants.
3. Are blueberries safe for pregnant women?
Blueberries are generally safe during pregnancy when consumed in moderate amounts. Because the effect of overconsumption of blueberries during pregnancy has not been studied, pregnant women should avoid consuming excessive amounts of blueberries.
4. Do blueberries wake you up?
Yes, blueberries are rich in vitamins and minerals as well as natural stimulants. Eat a handful of fresh berries for breakfast, or you can add them to porridge or prepare a delicious smoothie.