Famous for their unique blue color and rich taste, blueberries are very nutritious and healthy. They have a sweet and tart flavour and are nearly seedless. It is also a popular summer fruit. The birthplace of Blueberries is North America.
Blueberries have incredible health benefits and are low in calories. They are a good source of vitamins and antioxidants and contain beneficial plant compounds. Among many varieties of Blueberries, highbush and lowbush Blueberries are the most common.
While fresh blueberries are not easy to get everywhere, you can also buy frozen or juiced blueberries. You can get them from supermarkets and food stores or buy Blueberry online.
Nutritional Facts and Value of Blueberries (1 cup )
Blueberries are rich in carbs, fibre, antioxidants, vitamin C, vitamin K, vitamin A, and manganese and are low in fat. Following is the composition of 1 cup of blueberries.
- Calories 84
- Fat 0.49g
- Carbohydrate 21.45g
- Dietary Fibre 3.6g
- Protein 1.1g
- Sugar 14.74g
- Vitamin C 24%
- Vitamin B6 5%
- Vitamin K 36%
Blueberries are a good source of so many minerals. These also contain 9 mg of calcium, 9mg of magnesium, 0.41 mg of iron, 114 mg of potassium, 0.24 mg of zinc, 9 mg of folate, and 18 mg of phosphorus. They also contain copper, anthocyanins, beta-carotene, and a diverse range of phenolic compounds.
Health Benefits of Blueberries
With so many extraordinary nutrients and vitamins, Blueberries are beneficial for health. They are proven to be incredibly promising for cancer treatment and heart diseases. Blueberries are also suitable for mental wellness and regulate blood pressure.
Here is a brief description of various health benefits of Blueberries:
Keep Diabetes in Check
Blueberries can help in managing blood sugar levels. They are low in sugar, high in fiber and also have a high flavonoid content, thus can help to improve insulin sensitivity. They are good for both type 1 and type 2 diabetic patients.
Help in Heart Health by Reducing Risk of Heart Diseases
Antioxidant-rich blueberries can lower the bad cholesterol in your body and enhance smooth blood flow in vessels, which helps regulate high blood pressure and heart diseases. The presence of Anthocyanin removes free radicals from the blood.
Help resist cancer
The American Institute for Cancer Research has claimed that blueberries can help fight against cancer as they contain anti-cancer elements. They can help the body fight cancerous cells.
The presence of antioxidants and phytochemicals can improve free radicals, which are responsible for DNA damage and causing cancerous conditions.
Improve brain function and memory
The presence of potent antioxidants and flavonoids can reduce the risk of cognitive problems by 20%. Anthocyanins make connections between neurons stronger and improve memory.
Give Strength to Bones
The presence of nutrients like manganese, iron, copper, calcium, zinc, and phosphorus help maintain the elasticity and strength of bones and increase bone density.
Blueberries can also help tackle depression, urine infection, and cell damage, have anti-aging properties, boost immunity, and give strength to muscles.
How to Eat Blueberries?
Apart from eating them raw, you can use them in various recipes like adding them to pies and making them more delicious. Use blueberries as toppings on oatmeal, cakes, cookies, waffles, yogurt, pancakes, and many more baked delights.
They bring a soft and sweet flavor, perfect for desserts and baked goods. Mix blueberries in fruit or spinach salad and add the extra nutrients to your meal. Blueberries can also be used to make syrups and shakes.
The Bottom Line
Adding blueberries to your daily diet can keep you safe from many health hazards and enhance your overall well-being. You can buy Blueberry from Pahadi Hub, which will deliver the best quality Blueberries right to your doorstep.