Blueberries are a favorite summer fruit, but they need to be selected and stored properly to provide maximum health benefits when consumed fresh or frozen. Blueberries are the fruits of a shrub that belong to the heath family, which includes the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy “bloom” that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds.
Blueberries are rich in Vitamins A, C, E and beta-carotene as well as rich in the minerals potassium, manganese, Magnesium. They are very high in fiber and low in saturated fat, cholesterol and Sodium.
Top 11 Health Benefits Of Blueberries:
1. Alzheimer and Strokes
In another study conducted by the USDA, it was found that feeding blueberries to elder laboratory rats markedly reduced age related declines in mental capacity. This finding alone has major implications for human cognitive decline, namely Alzheimer’s and other age related cognitive diseases. The natural phytochemicals found in blueberries have also been found to help prevent further brain damage from strokes.
2. Good Source of Fiber
Blueberries can be a good addition to your daily meals or snacks because they contain fiber that adds bulk to your stool, and this enables a smooth passage of stool through your digestive tract and prevents constipation. Fiber can increase the satiety you receive from Foods and prevent overeating and possible Weight gain. A one-cup serving of blueberries supplies 3.6 g of fiber.
3. Brain Health
The anthocyanin, Vitamin A, Vitamin C, B-complex, Vitamin E, Sodium, Zinc, copper, potassium, phosphorus, the selenium, Magnesium, manganese etc., can heal and prevent the neurotic disorders and neurons death, brain cells degeneration can be prevented. These fruit can cure the serious ailments such as: Alzheimer’s disease to a greater extent. Blueberries help to heal the damage of brain cells and the neuron tissues and keeps memory sharp.
4. High Colesterol
Try incorporating the dynamic blueberry into your daily regime. It is postulated that blueberries may reduce the build-up of bad cholesterol that contributes to Heart disease. Once again, the dark pigmented skin, rich in antioxidants are thought to play a key role in cholesterol reduction. The American Chemical Society is researching the potential of extracting the health supporting compounds from blueberries for development into nutraceuticals for those who do not respond well to current statin drugs. While a novel idea, prescription drugs and vitamin supplements simply cannot replace nature’s whole goodness.
5. Urinary Tract Infections
How about some blueberries? Rutgers University researchers have isolated yet another blueberry compound that appears to promote urinary tract health. It appears that epicatechin; another natural and beneficial component of the blueberry inhibits the ability of some types of infectious bacteria to adhere to the walls of the urinary tract.
6. Eyesight Problems
European studies have documented the relationship between the regular consumption of bilberries (the European cousin of the American blueberry) and improved eyesight. A natural preventative for macular degeneration? The studies continue.
7. Aids In Elimination
A great aid for diarrhea and constipation, blueberries contain tannins which are astringents to the digestive system and reduce inflammation. Blueberries also promote urinary tract support and contain the same compound found in cranberries which aids in urinary infections.
8. Natural Remedy
Blueberries in dried form can help to relieve diarrhoea. The tannins content have a positive effect on the digestive organs and are stringent. Boil three to four tablespoons of dried blueberries and pour the broth for about ten minutes. Then drink the juice throughout the day. If you don’t want to use water, you can chew the dried fruits as well.
9. Reducing The Belly Fat
Blue berries helps in reducing the cardiovascular disease, metabolic syndrome and belly fat. Usually fruits work on the rats, where it is a subject to test. Rat’s diet was mixed with the blue berry powder. After ninety days, rat had less fat in the abdomen, lower cholesterol, lower triglycerides, and improved insulin sensitivity and glucose. Its health was much better when it is combined with low-fat diet. Enlarged liver leads to insulin resistance and obesity.
Blueberries are on top of the list when it comes to anti-aging. They contain high levels of antioxidants which neutralize free radicals that speed up aging. Research shows that blueberries help lift your emotional state, which contributes greatly to staying young. Antioxidants also help in lowering your risk of certain diseases like cancer, cardiovascular diseases and Alzheimer’s.
11. Helps Fight Cancer
Blueberries contain pterostilbene, an antioxidant that cuts precancerous colon lesions by 57% a recent study shows and kaempferol, a flavonoid which may decrease the risk of ovarian cancer by up to 40%.
Blueberry Nutrition Value:
Some quick facts on the nutritional value of blueberries
1 cup (148g) of raw blueberries contains:
- 1.1 grams of protein
- 21.45 grams of Carbohydrates-fats-and-vitamins/”>carbohydrate
- 14.74 grams of sugar
- 3.6 grams of dietary fibre
- 14.4 mg of Vitamin C