Blueberries are a superfood that can provide significant health benefits. They are full of nutrients like fiber, vitamin C and manganese. Blueberries also contain special antioxidants that can prevent diseases.
The small fruit is known to strengthen heart health, protect against cancer, improve memory and offer many other health benefits.
This article explains the benefits of eating blueberries, their nutritional information, and how you can include more of them in your diet.
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What is Superfood?
Although not a scientific or regulated term, “superfood” generally describes a nutrient-dense food that offers health benefits such as disease prevention.
Benefits Packed in Blueberries
Blueberries contain compounds that may improve your health and prevent some common diseases.
Blueberries and Flavonoids
Blueberries get their bright color from flavonoids, which are special plant compounds that provide many health benefits.
Improve Heart Health
Blueberries contain a type of flavonoid called flavonoid. anthocyaninsWhich It can protect your heart. One study found that women who ate anthocyanin-rich foods like blueberries and strawberries three or more times a week reduced their risk of heart attack by 32%.
The fiber content in blueberries may also benefit the heart. Studies have found that high dietary fiber intake may reduce the incidence and mortality rates due to heart disease.
prevent cancer
Blueberries have one of the highest concentrations of disease-fighting antioxidants that may protect against cancer. Some studies have shown that blueberry extract may help sensitize cancer cells to the effects of radiation therapy. The antioxidants in blueberries may also reduce abnormal cell growth that fuels cancer.
improve memory
Eating blueberries may help improve your memory recall. Researchers believe that the fruit’s antioxidant and anti-inflammatory effects are responsible for improving brain health. One study found that adding at least one serving of blueberries per week to one’s diet slowed cognitive decline in older women by 2.5 years.
Help Gut Health
The high fiber content in blueberries may improve your digestive health. Additionally, berries are rich in compounds that act as prebiotics, promoting healthy bacteria in the gut.
Support Vision
Eating blueberries may support your eye health. Anthocyanins found in the fruit have protective properties that can protect your vision. They may also help slow vision loss in eye conditions such as macular degeneration and retinitis pigmentosa.
Improve Skin
Vitamin C in blueberries can support collagen formation in the skin and prevent skin damage caused by the sun. Just 1 cup of blueberries contains 24% of your daily vitamin C needs.
Help with Muscle Recovery
Some research shows that blueberry supplements may reduce pain after physical activity. One study showed accelerated muscle recovery in athletes who drank a blueberry smoothie before and after training.
Help Manage Diabetes
Blueberries are high in fiber and lower in sugar than other fruit types. This combination helps prevent your blood sugar levels from rising suddenly. Some studies suggest that adding blueberries to your diet may reduce your risk of developing type 2 diabetes.
Strengthen Bones
Blueberries are loaded with vitamins and minerals that help maintain bone strength. These include calcium, magnesium, vitamin K, iron, phosphorus, zinc and manganese.
How Many Blueberries Should You Eat a Day?
The U.S. Department of Agriculture (USDA) recommends eating about 2 cups of a variety of fruits per day for most adults; these include blueberries. Consuming too much of anything can make you feel sick, so it’s a good idea not to overdo it.
Single Blueberry Serving: Nutritional Information
One cup of blueberries contains:
- Calorie: 84.4
- Fiber: 3.55 grams (g)
- carbohydrates: 21.5g
- Sugar: 14.7g
- C vitamin: 14.4 milligrams (mg)
- Calcium: 8.88mg
- Iron: 0.414mg
- Magnesium: 8.88mg
- phosphorus: 17.8 mg
- Manganese: 0.497mg
- vitamin K: 28.6 micrograms (mcg)
How Do Blueberries Compare to Other Berries?
Fruits generally have a good nutritional profile. While blueberries may contain more of a particular nutrient, other berries may provide different benefits.
Sugar in Blueberries
One cup of raw blueberries contains about 15 grams of sugar. While this is a reasonable amount of sugar, it’s important to remember that blueberries contain natural sugar. They are better than refined sugars commonly found in processed foods. What’s more, research has shown that the fruit may provide positive health effects for people with diabetes.
Blueberries are also low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) That is, even if they contain sugar, they should not cause intestinal discomfort.
How to Shop for Blueberries?
When purchasing fresh blueberries, look for plump, dark blue ones with a light gray dusting on the surface. Blueberries that have a red tint are not yet ripe.
Shouldn’t Everyone Eat Blueberries?
People who are allergic to blueberries should avoid the fruit. They also contain a lot of fiber, so eating too many can cause intestinal problems in some people.
Nutrient-Dense Blueberry Ideas
Blueberries are easy to incorporate into snacks and meals. You can add them to:
- smoothies
- bowls
- Cereals
- yoghurts
It’s even better to add them to a salad containing multiple fruits or vegetables. You’ll enjoy the health benefits of blueberries and the nutrients these other foods provide.
Summary
Blueberries are a delicious fruit that offers a variety of health benefits, including boosting heart health, improving memory, preventing cancer, improving gut health and more. Including them in your diet may provide protection from diseases. But blueberries alone won’t make you healthy. A balanced diet and regular exercise are the best ways to ensure overall health.