Benefits of Blueberries
Blueberries are small sweet, juicy fruits which belong to Ericaceae family. These fruits come in a variety of colors ranging from blue, red and purple. Blueberries are grown in bulk and North American countries are the major producers of them. They are consumed raw or used in the preparation of sauces, jams, jellies, ice-creams and muffins. Blueberries are packed with antioxidants and are known for their health benefits. So, let’s have a look at the various health benefits of blueberries.
Nutritional Benefits of Blueberry
Blueberries are low calorie fruits. They provide around 60 calories for 100 grams of their consumption. Blueberry primary contains carbohydrate, sugar and dietary fibre. They also provide Vitamin-A, Vitamin-B, Vitamin-C, Vitamin-E and Vitamin-K. Potassium, calcium, magnesium and phosphorous are few minerals found in traces in them. Blueberries are loaded with antioxidants. Anthocyanin, flavonols and phenolic compounds are some of the antioxidants found in blueberries.
Blueberry for Brain Health
Blueberries are wonder foods when it comes to brain health. They are rich in antioxidants called flavonoids. These help in increasing the flow of oxygen and blood in the brain, thus keeping the brain cells healthy. Memory loss incurred during aging, loss of cognitive functions can be combated by its consumption. Anthocyanin, selenium, Vitamin-B complex and minerals like copper, magnesium and zinc are other brain healthy nutrients in blueberry. They can promote the health of central nervous system and can prevent brain and nerve cells damage.
Blueberry improves Vision
Blueberries are rich in flavonoids like rutin, resveratrol and quercitin. These compounds help in preventing macular degeneration. Eye weakness can be combated by them. Carotenoids and anthocyanins in blueberries can help in improving night blindness. Antioxidants can protect the eyes from free radical damage. Vitamin-A is also present in it which can protect the retina.
Blueberry prevents Cancer
Proanthocyanidins, resveratrol, flavonols and tannins are the antioxidants that can prohibit the growth of cancer cells. These antioxidants can inhibit the oxidation process of cells due to free radicals. Pterostilbene has been found to prevent colon and liver cancer. Luteolin is a type of flavone present in it which can reduce the onset of ovarian cancer by 30%.
Blueberry is Heart Friendly
Anthocyanins are the antioxidants that can lower the level of LDL cholesterol and triglyceride. They can prevent plaque formation in the arteries and thus ease the flow of blood throughout the body.
Blueberry promotes Digestion
Blueberries are rich in Vitamin-C and roughage. Vitamin-C can help in the stimulation of various digestive enzymes, which can disintegrate food particles. Even fibre in it can trigger bowel movement, helping in clearing the digestive tracts.
Blueberry protects Urinary Tract
Blueberry consumption can restrict the onset of bacteria like b-coli in the lining of the urinary tracts. Thus, burning sensation and inflammation in the urinary tract can be kept at bay.
Blueberry for Weight Management
Studies have found that consumption of blueberry can burn belly fat. It is low in calories and offer negligible amount of fats. High amount of Vitamin-C also aids in cutting the extra fat in the body. Even the antioxidants present in it can lower the body cholesterol and triglyceride.
Blueberries nourish Skin
Anthocyanin and Vitamin-C are some of the anti-oxidants present in blueberries. These antioxidants can protect skin from harmful rays and prevent oxidation of cells. Antioxidants aid in preventing skin damage, wrinkles and blemishes. They even have anti-inflammatory properties and can curb acne and boils.
Blueberry for Cold and Flu
Blueberry juice can be consumed when a person suffers from flu and cold. It is rich in Vitamin-C, which can aid in scavenging harmful pathogens. Moreover, its anti-inflammatory properties can sooth throat and prevent congestion.