Blueberry Nutrition Facts: Calories, Carbs, and Health Benefits
Blueberries are small sweet purple fruits which originally grow in North America.This dynamic natural product might be little, yet each serving packs a genuine punch with regards to sustenance. Frequently disregarded and dominated by progressively colourful sorts of berries, blueberries stay one of the most nutritious, cancer prevention agent rich kinds of organic produce on the planet and have been appeared to do everything from improving cerebrum wellbeing to keep your heart solid. Also, notwithstanding the considerable rundown of medical advantages of blueberries, these natural products are additionally overly sweet, low-calorie and heavenly.
Need any all the more persuading on why you should include this tasty berry into your eating regimen? Continue perusing to find out about the medical advantages of blueberries, and locate some innovative approaches to crush a couple of servings of this top superfood into your day .Here is detailed Blueberry Nutrition Facts information.
Blueberry Nutrition Facts
Like most berries, blackberry and blueberries are less in calories and fat. They are good sources of fibre and provide many essential vitamins and minerals. Berry is a healthy and nutritious element for your diet, but there are some specific nutrients between Blackberry and Blueberries.
Serving Size: 1 cup
- 85 calories
- 0.5 g fat
- 21 g carbohydrates
- 3.6 g fiber
- 15 g sugar
- 1.1 g protein
- 114 mg potassium
- 24% DV vitamin C
- 5% DV vitamin B6
Health Benefits of Blueberries
A type of anthocyanin called flavonoid blueberries with many health benefits. Flavonoids are plant compounds that often have a powerful antioxidant effect.
Anthosynine blueberries are responsible for the blue color. It also contributes to the many benefits of blueberries.
Consumption of many types of fruits and vegetables has long been associated with the low risk of health conditions associated with lifestyle.
Many studies have suggested that increasing consumption of foods such as blueberries reduces the risk of obesity, diabetes, heart disease and overall mortality. Plant foods can promote hair and skin health, increased energy and overall weight loss.
Cold blueberries are often discussed by experts. It is often said that the cold process can reduce the power of blueberries’ health benefits. One study has shown that during 6 months of storage, anthocyanin decreased by 59 percent.
However, this has not been confirmed, and various sources adopt different stances on whether freezing blueberry reduces their effect on health. When in doubt, buy fresh, organic blueberries.
Although more research is required, blueberries are strongly linked to various different elements of a healthful life.
Prevention of heart disease
Fiber, Potassium, Folate, Vitamin C, Vitamin B6, and Phytonutrient Content in Blueberry support cardiovascular health. The absence of cholesterol from blueberries is also beneficial for the heart. Fiber content helps reduce the total amount of cholesterol in the blood and reduce the risk of heart disease.
Vitamin B 6 and folate prevent the formation of a compound called homocysteine. Excessive formation of homocysteine in the body can damage the blood vessels and lead to cardiovascular problems.
According to a study by the Harvard School of Public Health and the University of East Anglia of the United Kingdom (U.K.), the regular intake of anthocyanin can reduce the risk of heart attack to 32 percent of young and middle-aged women.
The study found that women who consumed at least three servings of blueberries or strawberries per week found the best results.
Prevention of Cancer
In vitamin B, vitamin A and various phytonutrients in blueberries act as powerful antioxidants which can help cells to avoid damage from free radical particles associated with the disease.
Research suggests that antioxidants can prevent the development of tumours, reduce inflammation in the body, and can help in reducing oesophagal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and stomach cancer.
Management of diabetes
Studies have found that people with type 1 diabetes who consume high fiber diets have low levels of blood glucose, and people with type 2 diabetes can also consume blood sugar, lipid and insulin levels. Contains 3.6 grams (g) of a cup of blueberries fiber
A large 2013 cohort study published in BMJ suggested that some fruits may reduce the risk of type 2 diabetes in adults.
During the study, 6.5 percent of participants developed diabetes. However, researchers found that consuming blueberries, grapes, raisins, apples or pears for three servings per week reduced the risk of type 2 diabetes by 7 percent.
Support healthy blood pressure
To keep blood pressure at a healthy level, it is necessary to maintain low sodium levels. Blueberries are free from sodium.
They contain potassium, calcium and magnesium. Some studies have shown that low food is associated with high blood pressure in these minerals. Eating an adequate diet of these minerals is thought to help reduce blood pressure.
However, other studies have opposed these findings. For example, a study of people with metabolic syndrome in 2015 found that the use of blueberries daily for 6 weeks does not affect blood pressure levels.
Boast the highest antioxidant supply
Blueberries boast the highest antioxidant supply of all fresh fruits. Antioxidants play many roles in your body, including promoting your immune system. Elements found in blueberries with anthocyanin, vitamin C, copper and ironwork to increase your immune system so that you can prevent infections. A strong immune system can mean less cold, fever and other viral and bacterial diseases and infections.
Promoting healthy bones
Another health benefit of blueberry is its effect on bone health. They are rich in calcium, iron, magnesium, phosphorus, zinc, and vitamins, which work to strengthen all bones and maintain bone structure. The low intake of vitamins has been linked to a high risk of fracture of the bone, so blueberries can help you to get the daily recommended dose of these nutrients that can keep your body strong.
Blueberry Uses for Weight Loss
Dietary fiber helps in reducing unnecessary weight and blueberries contain enough amount of fiber content. It helps in keeping oneself full and does not cause the problem if it is more hungry in the odd time if there is sufficient amount of blueberry in the diet.
Benefits Of Blueberries For Skin
Vitamin C is an essential nutrient that helps prevent skin diseases and cures skin diseases. Blueberries can be considered as an effective vitamin C provider along with citrus fruits and can be consumed daily to keep skin bright and shiny. It has been proven that the use of blueberries helps keep the skin free of many diseases and keeps the skin freshness and shine too. It works brilliantly for skin care. Let’s take a look at the top 5 benefits of Blueberry for skin.
Facilitates Hair Growth
Blueberries helps in the development of hair due to the presence of chemicals.The hair is made up of dead cells named Keratin. Hair growth occurs when dead cells are removed from the hair follicles due to the production of new cells. It occurs in three stages – growth or anagen, end or catagen, and rest or telogen. Prosanthocyanidin, the chemicals found in blueberries, stimulate the development of hair by accelerating the transition from telogen to anagen.
Vitamin A is an essential component for the treatment of night blindness and other related diseases. Blueberries contain a substantial amount of vitamin A, which is an effective remedy for eye-related diseases.
Blueberry Side Effects:
Blueberries have many advantages, but there are some side effects and they help it to reduce the number of blueberries, sugar in the blood. But by consuming it excessively, the amount of sugars in the blood becomes lesser than the requirement. That can prove dangerous too.
Too much fiber:
Since blueberries contain fiber content, so eating it too much can cause constipation and restlessness. Although healthy and adequate intake is okay.
Salicylate sensitivity can:
There is a good amount of salicylate in blueberries and before consuming too much blueberries a person should ensure that he is not allergic to salicylate and should not be ill after eating it.
Overdose of Vitamins:
Swallowing excessive vitamin K can cause difficulty in swallowing, breathing, speaking and even digestion. Since blueberries are full of vitamins, it should be ensured that not too much intake has been done at one time.
A person suffering from diabetes should avoid consuming blueberry leaves as an alternative to diabetes because blueberry leaves can reduce blood glucose levels in extreme quantities, resulting in immediate fall and seizures.
Very high blueberries are unhealthy for pregnancy:
The food and drinks consumed by the pregnant woman should always be confirmed by the doctor. It’s blueberries or something else. Anything which inhibits the child’s development should be avoided.