blueberries, fruits belonging to the family of berries is one of the most popular fruits perfect for summer. They are succulent, sweet and rich in nutrients. They can be eaten alone, freshly cut or be incorporated into various dishes. A very few of us are aware of blueberry nutrition and immense health benefits .
Blueberries are especially rich in a type of flavonoid called anthocyanins contributes to the pretty blue color and has immense health benefits.
Blueberries are one of the most foods rich in nutrition containing antioxidants. It is considered one of the highest antioxidant fruits in the world.
blueberries nutritional information is as follows:
- The gallic acid
- Vitamin C
- Vitamin K
A cup blueberries 1.1gms contains protein, 0gms cholesterol, dietary fiber 3.6gm, 84 calories, 21gms of carbohydrates, fat 0.5gms, 36% of vitamin K required, and 24 % vitamin C. blueberries are also rich in copper, beta-carotene, zinc, manganese, calcium, iron, phosphorus, choline and folic acid. Besides blueberries are rich in phenolic compounds that contribute to its antioxidant capacity.
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Health benefits of cranberries
The benefits of blueberries are numerous due to its high nutritional quotient and low calorie content . They are delicious, easily available and very popular. Often referred to as the super food, blueberries have the following benefits:
1. Reduce blood pressure
One of the most important benefits blueberry is its role in reducing blood pressure. Maintaining a low sodium diet is very important to lower blood pressure. Blueberries are practically free of sodium and rich in potassium, magnesium and calcium. These compounds are known to lower blood pressure naturally.
2. Prevents cancer
Antioxidants in blueberries play a role in cancer prevention. Blueberries are rich in Vitamin A, Vitamin C and phytonutrients that act as antioxidants and protects the cell from free radicals. Blueberries are rich in folic acid which helps in DNA repair and synthesis and prevents the formation of cancer cells. In addition, blueberries are known to reduce inflammation in the body, inhibit tumor growth and help treat various cancers.
3. weight loss aid
Cranberries benefits for weight loss are well known and many have experienced the true results of this. The high fiber content in blueberries Help weight loss and control, acting as a bulking agent. Blueberries you feel full and reduce appetite. calorie intake is reduced and makes you feel as complete as a full meal.
4. Bone Health
Cranberries benefits also extend to maintaining bone health. Blueberries are rich in vitamin K, zinc, calcium, phosphorus, iron, magnesium and manganese, which help to maintain the strength and overall bone structure. Vitamin K in blueberries also helps in proper absorption of calcium in the body that is essential for good bone health.
5. Promotes Cardiovascular Health
Cardiovascular health is one of most important benefits of blueberries . Blueberries are a nutrition rich in fiber, vitamin B6, folic acid, vitamin C and phytonutrients. The fiber in blueberries helps reduce the total amount of bad cholesterol in the body and reduces the occurrence of heart disease. Heart problems and damage to the blood vessels are caused mainly due to the accumulation of a compound called homocysteine. Vitamin B6 and folic acid in cranberries prevent the harmful accumulation of homocysteine in the body.
6. Control diabetes
The fiber in blueberries It is also known largely to control and maintain the type 1 and type 2 Diabetes . Research suggests that cranberry extract benefits are known to greatly reduce the levels of blood sugar in the body and controls by regulating a constant level.
7. Improving mental health
Studies have shown that vitamins blueberry play an important role in improving mental health. Blueberries are also known mainly to reduce the onset of neurodegenerative diseases such as Parkinson’s disease and also reduce cognitive decline in the elderly. Regular consumption of blueberries improves motor coordination in the body and reduces memory loss.
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8. aids digestion
Due to the high fiber in blueberries consumption helps reduce constipation, helps faster digestion, promotes weight loss and maintaining a healthy digestive system.
9. Fights wrinkles and aging
Collagen is very important for maintaining skin elasticity and giving your skin a youthful appearance. Collagen production by cells depends mainly on vitamin C which serves as an antioxidant by preventing damage from free radicals and the damage caused by aging, and lifestyle. Vitamin C improves collagen reduce wrinkles and improve skin texture . Blueberries are known to be rich in vitamin C and supplement the necessary amount of vitamin C in your body.
10. It stimulates the immune system
Antioxidants in blueberries are extremely high and equally blueberries also possess anti-viral and anti-bacterial. Blueberries are rich in vitamin A, vitamin C, vitamin B, vitamin E and vitamin K . It is also known to contain high amounts of iron, copper, zinc and selenium all of which are very essential to the maintenance of a healthy immune system. These wonderful compounds help reduce infection and enhances immunity when consumed regularly.
Blueberries are readily available in many forms, such as fresh fruits, raw frozen, syrups, jams and jellies. Make sure that when artificial forms is chosen no additional additives sweeteners are added. You can blueberries to your daily diet, incorporating them into his favorite dish of cereal, oatmeal, pancakes, salads, yogurt and smoothies. You can also grind at home to make jam and apply as a fruit spread on bread.
because they are low in calories and high in fiber, blueberries are considered as one of the most nutritious fruits and safest among all other fruits. Blueberries rank very high on the rate of nutrient density and are recommended to be included in your daily diet. Be sure to incorporate blueberries into your regular diet nutrition. Be sure to consult your doctor for recommended blueberry nutrition in your diet intake.
Consuming blueberries regularly and stay healthy! Regular intake generally promotes a healthy immune system and healthy body !!
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