Blueberries: Benefits and facts

Blueberries, sweet blue fruit

Blueberries have many benefits

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Are you eating enough fruits? If you're like most people, you're headed in the wrong direction.

Few Americans eat the recommended amount of fruits, which exposes them to chronic diseases such as diabetes, heart disease, obesity, and others.

The most common types(1) of blueberries are:

Long-bush blueberries: These are widely grown in the United States

Low-bush (wild) blueberries: These are usually smaller and richer in antioxidants

Blueberries are considered one of the richest fruits in antioxidants. What are nutrtion facts?

Blueberries Nutrition Facts

Blueberries aren't just delicious, they are high in essential nutrients, anthocyanins, antioxidants, fiber, vitamins, minerals, health-promoting polyphenols and everything the human body need.

Let's take a look at some of nutritional value according to the US Department of Agriculture ( USDA ):

Nutritional value per ( 100 ) g
blueberries, raw
Energy 57 kcal
Carb 14.49 g
Sugars 9.96 g
Dietary fiber 2.4 g
Fat 0.33 g
Protein 0.74 g
Vitamin A 54 IU
Thiamine ( B1 ) 0.037 mg
Riboflavin ( B2 ) 0.41 mg
Niacin ( B3 ) 0.418 mg
Pantothenic acid ( B5 ) 0.124 mg
Vitamin B6 0.052 mg
Vitamin C 9.7 mg
Vitamin E 0.57 mg
Vitamin K 19.3 micg
Calcium 6 mg
Iron 0.28 mg
Magnesium 6 mg
Manganese 0.33 mg
Phosphorus 12 mg
Potassium 77 mg
Sodium 1 mg
Zinc 0.165 mg
Water 84 g

In addition to anthocyanins, vitamins, and minerals, blueberries contain a variety of phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid.
These compounds contribute to blueberries' antioxidant capacity. Blueberries are low in colories, but high in nutrients [ fiber 2.4g, vitamin K 18%, vitamin C 12%, manganese 16% ].
The daily ration is ;1 cup , fresh or frozen . 1/3 cup , dried. Per the (Mayplate(3)).
Blueberries are so delicious and convenient that many people consider them their favorite fruit.
So what are the potential health benefits of blueberries?

Blueberries are rich in antioxidants

Blueberries are one of the best foods among common(4) fruits and vegetables with antioxidants.

Free radicals are formed due to pollution or for many reasons.

Free radicals damage the cells of the body and can lead to(5)many diseases such as cancer, inflammation and aging.

Antioxidants protect your body from free radicals.

The main antioxidant compounds in blueberries belong to a family of polyphenolic antioxidants called flavonoids such as anthocyanins and are responsible for many of the beneficial health(6) effects of these berries.

Some studies(7) have shown that blueberries directly increase the levels of antioxidants in your body.

Blueberries purify your blood from bad cholesterol

Blueberries are one of the suitable fruits to prevent high bad cholesterol (LDL).

Oxidative damage and damage caused by free radicals are not limited to cells and DNA, but also affect bad cholesterol and lead to its oxidation.

Oxidation of bad cholesterol LDL is the shortest path to the process of heart disease(8). The antioxidants present in blueberries help reduce levels of bad cholesterol LDL.

This makes blueberries an important fruit for protecting your heart.

A study 2013 showed(9) that eating 75 grams of blueberries with a main meal or between meals significantly reduced the oxidation of bad cholesterol LDL.

A daily serving of freeze-dried blueberries (50 grams) helped prevent(10) the oxidation of bad cholesterol LDL by 28% over 8 weeks in people with cardiovascular disease.

The antioxidants present in blueberries reduce the prevalent risk factor for heart disease by preventing the oxidation of bad cholesterol.

Blueberries may lower your blood pressure

Regular consumption of blueberries has been linked to lower blood pressure in several studies.

In one 8-week study 2010, obese(11) people who were at high risk for heart disease saw a 4%–6% reduction in blood pressure after eating 50 grams of freeze-dried blueberries daily.

Other studies 2015 have documented similar effects(12) in postmenopausal women.

Eating blueberries as a small daily serving appears to have significant benefits for people with high blood pressure.

Protects you from aging and cancer

Blueberries are an excellent fruit that helps prevent cancer and aging caused by damage to cellular DNA.

Oxidative DNA damage is an inevitable part of everyday life. It is said to occur(13) in every cell in your body, every day.

DNA damage is part of the reason we age. It also plays an important role in the development of diseases such as cancer.

Since blueberries are high in antioxidants, they can neutralize some of the free radicals that damage DNA.

In study 2007, 168 people drank 34 ounces (1 liter) of mixed blueberry and apple juice daily. After four weeks, oxidative DNA damage from free radicals was reduced(14) by 20%.

Many benefits of antioxidants help the body prevent various conditions such as:

Preventing tumor growth

Reducing inflammation in the body

Helping to prevent or slow down esophageal, lung, mouth and pharynx cancer

Endometrial and prostate cancer

Pancreatic and colon cancer

You can get the same anti-aging and anti-cancer results when you eat fresh or dried blueberries.

Blueberries protect your heart

Eating fruits rich in anthocyanins — like blueberries — is linked to a lower risk of heart disease.

Blueberries support the heart with many phytonutrients including:

Fiber

Potassium

Folic acid

Vitamin C

Vitamin B6

While eating blueberries can lower your blood pressure and oxidized LDL cholesterol, it’s important to note that these are risk factors for heart disease.

Eating blueberries can help you put a wall in the sand to prevent serious heart conditions like heart attacks, which are the leading cause of death(15) in the world.

One study 2013 of 93,600 nurses showed(16) that those who consumed the highest amount of anthocyanins (the main antioxidants in blueberries) were 32% less likely to have a heart attack than those who consumed the least amount of anthocyanins.

More studies may be needed to prove that anthocyanins alone caused the lower risk and heart attacks.

Blueberries preserve brain function and improve your memory

The antioxidants in blueberries benefit your brain by helping brain function and delaying mental decline.

Oxidative stress can speed up the aging process in your brain, negatively impacting your brain function.

A 6-year study(17) of more than 16,000 older adults showed that blueberries and strawberries were linked to delaying mental aging by up to 2.5 years.

In another study(18), nine older adults with mild cognitive impairment drank blueberry juice every day. After 12 weeks, they saw improvements in several markers of brain function.

According to animal studies(19), the antioxidants in blueberries may affect areas of the brain essential for intelligence.

Previous studies suggest that blueberries benefit aging neurons, improving cell function and protecting against damage.

Blueberry contains omega-3, which supports your brain and memory.

These delicious fruits can be eaten with nuts such as almonds and cashews to increase the benefits.

Blueberries and Diabetes

Blueberries have anti-diabetic effects, improving insulin sensitivity and lowering blood sugar levels.

Blueberries provide you with moderate amounts of sugar compared to other fruits.

One cup contains 15 grams of sugar, which is equivalent to a small apple(20) or a medium-sized orange.

The bioactive compounds in blueberries outweigh any negative effects of sugar when it comes to blood sugar management.

Some research(21) suggests that the anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism.

These anti-diabetic effects have been seen with both fresh and frozen berries.

In one study(22) of 32 obese and insulin-resistant people, drinking two blueberry juices per day led to significant improvements in insulin sensitivity.

Improving insulin(23) sensitivity may reduce the risk of metabolic syndrome and type 2 diabetes, which are associated with a range of negative health outcomes for people with the condition.

Eating blueberries with some seeds rich in fiber and omega-3, such as sesame, provides great effects against diabetes.

Blueberries may reduce fatigue after exercise

A person walking in a wide space, as a physical activity

Blueberries may aid muscle recovery after exercise such as walking, running, or housework.

Strenuous exercise can lead to muscle soreness and fatigue, due to local inflammation and oxidative stress in muscle tissue caused by pollution, smoking, or excessive energy drinks.

Blueberry supplements may reduce the damage that occurs at the molecular level, reducing pain and decreased muscle(24)performance.

In a study(25) of 10 female athletes, blueberries accelerated muscle recovery after strenuous leg workouts.

You may lose weight and improve digestion

Obesity is a big and Serious problem that some people suffer from.

Blueberries help prevent constipation and digestive problems due to their fiber content.

Dietary fiber is also an important factor in weight loss and management by making you feel full, or satisfied, and reducing appetite. Feeling full for longer can lead to a person eating fewer calories overall.

Blueberries fight obesity and aid in lose weight , in a study(26) conducted on a larg number of men for several years, they ate blueberries daily.

To lose weight, you must follow a diet rich in fiber, including oatmeal, in addition to blueberries, which led to a significant decrease in their weight.

You can have a strong bones

Bleuberries are considered a food rich in anti-inflammatory arthritis, so there are omega-3, antioxidants and vitamin C.

Many inflammatory diseases spread around the world , that may develop into chronic and become difficult to treat.

Blueberries also contains:

Iron

Zinc

Vitamin k

Calcium

Magnesium

Potassium

These ingredients help people with osteoporosis avoid fracture, and also during menopause in women.

Iron and zinc play important roles(27) in maintaining the strength and flexibility of bones and joints.

Low vitamin K intake has been linked(28) to an increased risk of bone fractures. However, adequate vitamin K intake improves calcium absorption and may reduce calcium loss.

Eating a healthy diet that contains an appropriate daily amount of blueberries.

Risks

People who take blood-thinning medications, such as warfarin, should not suddenly change their intake of blueberries, which contain vitamin K.

Vitamin K plays(29) a key role in blood clotting and may affect how well the medication works to thin the blood.

You should not eat too much blueberry due to the presence of solanine(30), which is a toxic substance that may lead to arthritis and other inflammation.

Oxalates are found in blueberries, oxalales are a risk factor for kidney stones formation.

Solanine is also found in some foods, such as potatoes and okra.

A varied diet is more important than any single food in preventing disease and achieving good health.

How to Eat Blueberries?

The best way to eat blueberries is fresh to get the most nutritional benefits.

Blueberries are available in the kitchen fresh, frozen, freeze-dried, and in the form of jellies, syrups, and jams.

When choosing jellies or jams, choose spreads made from the fruit alone, without added sweeteners, juices, or fillings.

Some tips for eating blueberries in meals:

Use fresh blueberries on oatmeal, pancakes, yogurt, or cereal for an extra boost of flavor and nutrition at breakfast

Have blueberries in a quick and easy smoothie using frozen berries, yogurt, and skim milk

Eat fresh or dried blueberries in salads with almonds, walnuts, and cheese

Blueberries can be added to muffins, sweet breads, and pancakes for a delicious taste and high nutritional value

You may want to try these simple homemade recipes:

Blueberry juice

Besides the fresh blueberries, you can drink bluebeeries as juices delicious, refreshing and rich in nutrients, which can be prepared at home in an easy way.

Ingredients :

Fresh blueberries

Sugar

Fresh lemon juice

Salt

Water

It's called so bleuberry lemonade. Thus, we get a delicious juice, with the lowest calories and carbs. What are you waiting for?

Blueberries cake

Would you like a piece of cake with a cup of coffee, with breakfast or after it ??< you won't say no >, But add blueberries to this one, and you'll get a sweet taste and countless benefits.

There are many forms of cake with blueberries. you can see more recipe on the net..

Blueberries with liquor

For lover of good flavor, easy to prepare at home, a cup of sugar placed in a 1 liter jar, filled with blueberries, filled with any drink you prefer... [ brandy, whiskey or vodka.....], sealed for two months or a little more.

A way inherited from the ancestors. Taste and Enjoy.

Summary

Healthy food is plant food, fruits and vegetables . Blueberries are one of the basic fruits should be included in our daily diet, whether as fresh, juices ,pancakes or within meals .,. Let's get a lot of health benefits.,. Gain your health. Prolong your life.

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