Health Benefits of Blueberries
Blueberries are widely popular, sweet as well as nutritious sweet, nutritious. It is often labelled as a super food. They are incredibly beneficial for us and low in calories. They are very good in taste and many people consider it as their favorite fruit.
The most common types of blueberries are:
- High bush Blueberries : High bush Blueberries are the most common variety in the
- This variety is cultivated in nature.
- Low bush Blueberries: Low bush Blueberries also called wild blueberries. It is
Typically smaller than high bush blueberries and richer in Antioxidants.
People could harvest and grow blueberries in smallest number for centuries. But afterwards they were brought and domesticated to the national market in 20th century. Now, it can be eaten all year long as nutritious and as healthy treats.
Blueberries contain fibre that is dietary, which help our digestive system to run properly and smoothly. Blueberries are also an important and excellent source of Vitamin C, vitamin K and vitamin A.
- Etymology of Blueberries
Blueberries are widely widespread and distributed group of flowering plants called perennial with purple or blue berries. It is classified in the section Cyanococcus within the genus Vaccinium.
- Origin of Blueberries
Blueberries also known as (Vaccinium). It is originally come from the North America. In North America, they are still popular in muesli, pancakes and many other dishes.
- History of Blueberries
Blueberries were gathered many centuries from the forests and the bogs by the Native Americans. It is preserved and consumed fresh. The tribes of Northern Native American revered blueberries and developed folklore around them. They developed many other types of berries such as star berries. But blueberries are the most nutrient dense berries among all.
- Nutritional Information of Blueberries
A 1-cup blueberry contains following nutrition.
- Vitamin K : 34%
- Fibre : 3 grams
- Manganese v 25%
- Vitamin C: 24%
- Calories : 70
- Fats : 0.49g
- Protein : 0.49g
- Carbohydrate : 19.45g
- Total Sugar : 13.74g
- Water : 85%
- Health Benefits of Blueberries
Blueberries are beneficial for our health in many ways.
- Maintaining Healthy Bones
Blueberries are thought to be the source of maintaining healthy bones. As it contain vitamin K, iron, zinc, phosphorus manganese, calcium, and magnesium. They all are component of bone. Intake of these vitamins and these minerals adequately, contributes to maintain bone strength and structure. Zinc and iron are thought to be crucial to maintain the elasticity of joints as well as bones. Low intake of Vitamin K are increased the risk of bone fracture and adequate use of this vitamin improves the calcium absorption.
- Skin Health
Blueberries are very beneficial for our skin health. As the Collagen is the support system of our skin. As an essential nutrient, it relies on Vitamin C and also helps to prevent out skin damage caused by smoke, pollution and also caused by sun. Vitamin C can not only enhance our skin texture but also improve the ability of collagen to smooth the wrinkles.
- Lowering Blood Pressure
Blueberries play an important role in lowering the blood pressure. Maintaining the blood pressure at a healthful level requires the low level of sodium. And blueberries are free of sodium. It contains magnesium, calcium and potassium. Dietary intake of these minerals adequately, thought to be reducing the blood pressure in an effective manner.
- Managing Diabetes
Blueberries are thought to be the source of managing diabetes. Numerous studies found that people who are suffering from type I diabetes have low blood sugar level if they consume high fibre diets. And people who are suffering from type II diabetes have improved insulin level, lipid and blood sugar if they consume the same way as type I diabetes do.
- Protecting against Heart Disease
Blueberries are the source of protection against heart disease. The vitamin C, potassium, vitamin B6, foliates fibre and phytonutrient content present in blueberries can support heart health. The cholesterol is absence in blueberries. It is also beneficial for our heart. The fibre content that is present in blueberries decreases the risk of heart disease and reduces the large amount of cholesterol in the blood.
Foliate and vitamin B6 is the source of prevention in the build-up of the compound which is called homo cytosine. It is said that excessive build up of the compound may damage the blood vessels that will lead to heart problems in future.
- Preventing Cancer
Blueberries are also very beneficial in the prevention of the cancer. Various phytonutrients, vitamin C and vitamin Q in blueberries function as the important antioxidants which may help to protect the cells against the damage from the disease-linked free radicals.
- Improving Mental Health
Blueberries improve our mental health. Numerous studies that are also called population based studies, have shown that to consume the blueberries in our daily life is associated to slower the cognitive decline in older as well as elderly women. Researchers also found that blueberries improve our mental health and it can also improve our motor coordination as well as our short term memory.
- Healthy Digestion, Weight Loss, and Feeling Full
Blueberries are very important for our digestion, weight loss and feeling full all the time. Because of their fibre content, Blueberries maintain the healthful digestive tract and help to prevent constipation. Dietary fibre is said to be recognized as an important factor in weight loss and weight management by functioning as a bulking agent in our digestive system. High fibre foods reduce appetite, increase satiety and the feeling of being full all the time. It is also said that, feeling fuller for longer can also reduce the overall calorie intake of the person.
Conclusion
Through the above discussion it can concluded that, blueberries are very beneficial for our health. A bowl of blueberries can reduce the risk of heart disease, obesity, diabetes and boot our immunity. It can also concluded that, the consumption of a small or lower portion of berries can also help to prevent any kind of deficiency, metabolic syndrome and strengthening the metabolism rate in our body.
