Blueberries are delicious and packed with nutrients and antioxidants. The antioxidants in blueberries include anthocyanins, which give them their blue colour, and proanthocyanidins. A 1-cup serving of blueberries has only 80 calories and is a good source of fibre and vitamin C. Blueberries are also a good source of manganese, which is important for bone health. Additionally, the antioxidants in blueberries may help protect against heart disease and cancer.
What is the nutritional value of blueberries?
The nutrient value of 100 g of blueberries according to the United States Department of Agriculture (USDA) is as follows:
Water: 84.2 g
Energy: 57 kcal
Carbohydrate: 14.5 g
Fibre: 2.4 g
Sugars: 9.96 g
Calcium: 6 mg
Magnesium: 6 mg
Phosphorous: 12 mg
Potassium: 77 mg
Sodium: 1 mg
Vitamin C: 9.7 mg
Folate: 6 µg
Choline: 6 mg
Vitamin A: 3 µg
What are the benefits of blueberries?
1. Are rich in antioxidants
Antioxidants protect your cells from damage that is caused by free radicals that can lead to several chronic diseases including cancer and heart disease. Blueberries are especially high in a type of antioxidant called anthocyanins, which are particularly effective in fighting free radicals.
2. Help improve your memory
One of the most impressive benefits of blueberries is their ability to improve memory and cognitive function. One study suggested that people who consumed blueberry powder for 12 weeks showed improvements in memory and cognitive function.
3. Can help lower blood pressure
High blood pressure is a major risk factor for heart disease. Blueberries are high in antioxidants, which can help reduce inflammation in the body. This lowers blood pressure by decreasing the amount of stress on the cardiovascular system. Additionally, the antioxidants in blueberries can help protect the cells lining the blood vessels, which can also reduce blood pressure.
4. May help fight cancer
Cancer is a devastating disease that is characterised by the uncontrolled growth of cells. Blueberries have been shown to help fight cancer by inhibiting the growth of cancer cells. Blueberries also help protect the body from damage caused by radiation.
5. Can improve your cholesterol
Blueberries can help improve your cholesterol by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol. In one study, people who consumed blueberries for 8 weeks had a significant reduction in LDL cholesterol.
6. Help reduce inflammation
Inflammation is a major risk factor for several chronic diseases, including heart disease, cancer, and Alzheimer’s disease. High concentrations of polyphenols in blueberries are believed to have anti-inflammatory properties.
7. Improve your mental health
According to a recent study, blueberries can improve mental health. The study, conducted by the University of Exeter, found that blueberries can help reduce stress and improve cognitive function.
The study used a sample of office workers who were given either a placebo or a blueberry supplement for four weeks. The workers who took the blueberry supplement reported feeling less stressed and more alert than those who took the placebo. They also performed better on tests of cognitive function.
Are blueberries healthy?
Yes, blueberries are healthy. They are low in calories and contain many nutrients that are beneficial to our health, including fibre, vitamin C, and antioxidants.
What are the side effects of blueberries?
There are a few potential disadvantages of blueberries. They contain a high amount of sugar. While this natural sugar is not as harmful as the added sugar found in processed foods, it can still cause problems for people with diabetes or other blood sugar disorders.
Some people may be allergic to blueberries. They can cause symptoms such as hives, swelling, and difficulty breathing. If you experience any of these symptoms after eating blueberries, it is important to see a doctor immediately.
What happens if you eat blueberries every day?
A diet rich in blueberries has been linked with a lower risk of heart disease, cancer, and brain ageing. They are also a good source of fibre, vitamins C and K, and manganese. Eating blueberries every day may improve memory and cognitive function, as well as reduce blood pressure and the risk of urinary tract infections.
What is the best time to eat blueberries?
The best time to eat blueberries is in the morning because they are packed with antioxidants and nutrients that may boost your metabolism and give you energy for the day.
Can I eat blueberries on an empty stomach?
Yes, you can eat blueberries on an empty stomach. Blueberries are rich in antioxidants and have many health benefits. They are also low in calories and fat.
