Blueberries: Why They Should Be A Must-Have Fruit?
Blueberries! Does your mouth start watering whenever you hear about them?
Do you wish to know why they should be a must have fruit? If so, then keep reading because this blog answers all your questions.
Blueberries are basically flowering plants with blue or purple berries as fruits. They are native to North America and now they are commercially grown in Europe and Asia as well.
The blueberry shrubs may vary in size from 10 centimeter to 4 meters. And, the berry sizes are about 5–16 millimeters in diameter. They are low in calories and an excellent source of vitamins, minerals and antioxidants.
Blueberries can be categorized in 2 major varieties: Low-bush and High-bush. They have a pleasant sweet taste. They’re often eaten fresh and may also be used in jams, jellies and baked goods.
Blueberries are good source of nutrition.
A 100-gram serving of blueberries contains:
Ø Calories: 57
Ø Total Fat: 0.2- 0.3 g
Ø Total Carbohydrate: 14-15 g
Ø Dietary fiber: 2.4 g
Ø Sugar: 10-11 g
Blueberries primarily consist of carbohydrate, fiber, water and sugar. Additionally, they also contain vitamins (vitamin A and vitamin C), Iron, Manganese and other minerals.
They are low in calories, fat and contain a decent amount of fiber as well, which is very good for the digestive system. The presence of vitamins, irons and manganese are very important for the body for it to perform minute yet important functions.
For examples: vitamin C is also known as ascorbic acid. It is a very good source of antioxidants and the regular consumption of it prevents bleeding of gums.
Vitamin A: It is also known as retinoid and help in preventing night blindness
Manganese: It is essential for the normal functioning of the brain, body’s enzyme systems and nervous system.
Iron: Eating blueberries provides a regular supply of iron to the body and prevents it from its deficiency, thus, keeping body away from disease like anemia.
Blueberries have many benefits, which are further listed below:
- Improves Brain Health:
As people get older, many age-related diseases increase. However, the consumption of blueberries is good for better functioning of brain because they are rich in flavonoid. It does prevent from stress, which plays major role in aging process. Intake of blue berries in any form improves brain functioning and memory.
- Control Blood Sugar:
People suffering from diabetes must remain cautious while making food choices and they should go for those food products which have low sugar level in it. Fortunately, blueberries are among them as they contain minimal amount of sugar and they are safe for the diabetic people. Additionally, they don’t have adverse effects on blood sugar levels and studies suggest that the anthocyanins in blueberries are associated with reduced risk of diabetes.
- Presence of Antioxidants:
Antioxidants are chemical compound that inhibit oxidation. Oxidation is responsible for the production free radicals and as a result these may damage body cells. Therefore, it is very important to prevent their production. This can be achieved by regularly including blue berries in your diet because they are a great source of antioxidants due to the presence of anthocyanin, a flavonoid with potent antioxidant capacity. It can neutralize free radicals and help prevent cell damage. Thus, protect against degenerative diseases.
- Protect Heart Health And Lowers Blood Pressure:
High blood pressure is associated with heart diseases. It has been observed people who consume blueberries are less prone to high blood pressure because blueberries have high polyphenol content which is responsible for substantial cardio-protective benefits.
- Keep Bones Healthy:
Blueberries contain iron, manganese, zinc and many other minerals. Regular and adequate consumption of blueberries ensure regular supply of the vital nutrients to the body, which helps in keeping bone strong and healthy. They are also responsible for maintaining elasticity of the bones.
I am sure, after reading much about blueberries; you must want to include them in your diet. So, hurry up! Reach out to your nearest store to purchase these fresh sweet berries.
Here, it would not be wrong to say that blueberries are a great source of vitamins, carbohydrate, fiber, and minerals. With their regular consumption you can enjoy scores of health benefits from controlling blood sugar level to keeping bones healthy.