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Blueberries: Nutrition Facts, Health Benefits, And Side Effects

Blueberries are popular, healthy, and attractive fruits native to North America and grown commercially across Europe and therefore the Americas.  The people eat this fruit as food and use the whole fruit and its leaves to prepare the medicine. Read this blog to learn about blueberries’ health benefits, nutrition facts, and side effects.

What are blueberries?

Blueberries are one of the popular summer foods. In addition, they are the first food titled “Superfood.” Different varieties of blueberries are grown in different countries of the world, such as cultivated highbush blueberries and wild-growing lowbush blueberries. Blueberries are a member of subgenus Cyanococcus and genus Vaccinium and are closely related to huckleberries, cranberries, and bilberries.

These small berries are about 0.2 – 0.6 inches in diameter and share some characteristics like tiny seeds, thin translucent skin, and blue-purple color.

Read this : Coconut: Benefits and Nutritional Facts

Nutritional facts of blueberries:

According to the US Department of Agriculture, 1 cup( around 148g) of blueberries contain the following nutrients:
Calories: 84
Calcium: 9 mg OR 0.9% of your daily value
Fiber: 3.6 g or 14.4 % of DV
Vitamin A: 80 international units (IU) or 1.6 % of DV
Vitamin C: 14.4 mg or 24% of DV
Vitamin E: 0.84 mg or 4.2 % of DV
Vitamin K: 28 mcg or 35.7 % of DV
Magnesium: 9 mg or 2.25% of DV
Folate: 9 mcg or 2.25% of DV
Potassium: 114 mg or 2.42% of DV

Health benefits of blueberries:

1. High in antioxidants:

In comparison to consumed fruits and vegetables, blueberries rank higher on antioxidant levels. Including vitamins, minerals, and anthocyanins, blueberries also contain some phenolic compounds such as chlorogenic acid, myricetin, quercetin and kaempferol. All these compounds contribute to blueberries’ antioxidant capacity.

Blueberries are rich in phytochemicals ( anthocyanins and ellagic acid ), which are responsible for the red, blue and indigo colouring of the berries.

The phytochemicals in them have protective properties that protect your body against certain diseases. If you want to increase antioxidant levels in your body, include blueberries in your diet.
(Tip: When selecting blueberries, keep in mind that the darker the berries are, the more antioxidants they contain).

2. Boost brain health:

Whether you want to stay sharp or are just worried about dementia and Alzheimer’s disease, blueberries can aid you. Anthocyanins present in blueberries have been associated with improved cognitive function and memory. Few research shows that a high intake of blueberry powder may help boost a children’s short-term memory, learning skills, and motor coordination.

3. Lower the risk of heart disease:

Blueberries contain polyphenols, which have powerful antioxidant properties. According to a study, polyphenols in blueberries may help lower oxidized LDL cholesterol and reduce high BP, thus providing protection against stroke and heart attack.

4. Maintain healthy bones:

Blueberries are a great source of manganese, and vitamin D. Manganese is a crucial nutrient for bone health, including bone maintenance and development. Besides, vitamin D helps in improving collagen.

5. Help maintain eye health:

Eating blueberries on a daily basis can help increase the blood and oxygen flow to your eyes, which in turn helps improve eye vision.

6. Help regulate blood sugar:

Flavonoids in Blueberries may help enhance glucose metabolism in individuals having diabetes. It also helps in improving insulin sensitivity in obese individuals and reduces their risk of developing diabetes.

Side effects:

1. If you are taking blood-thinning medication and want to include blueberries in your diet, consult your doctor first. Blueberries are rich in vitamin K, and sudden intake of this fruit without consulting your doctor can increase the risk of bleeding.

2. Blueberries contain good amounts of salicylates, which can cause serious issues in people who have problems with them. Eating blueberries might cause headaches and a host of gastrointestinal symptoms such as constipation, nausea, diarrhea, reflux, gas, and bloating to those who can’t tolerate salicylates.

3. The intense pigmentation of blueberries is responsible for causing strain on your teeth. The deep-blue color of this fruit can affect your white fillings and tooth enamel, whether you consume them fresh, frozen, and preserved in jam or jelly.

Conclusion:

When eaten in moderate amounts, blueberries can play a critical role in a healthy diet. Blueberries’ health benefits include increasing antioxidant levels, improving mood, lowering the risk of heart disease, and many more. They are a good source of Vitamin A, C, E, and k, fiber, calcium, magnesium, and some plant compounds such as anthocyanins.

Contributed By Fitness Hups

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