Every time you eat Blueberries, it’s an opportunity to nourish your body and stay healthy! Here are the Nutritional Facts, Caloric Value and Health Benefits of including Blueberries in your daily diet.
Nutrition Facts of Blueberries
A fresh cup of Blueberries of 100 gms contain around 57 calories. They are packed health benefiting plant-nutrients including soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contributes to your overall health.
Blueberries contain Vitamin K, Vitamin C, vitamin A and vitamin E, and potassium, manganese, copper, iron and zinc
Blueberries contains antioxidants including poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol and other flavonoid anti-oxidants such as carotene-ß, lutein and zea-xanthin.
Health Benefits of Blueberries
1. Boosts Brain Power
Blueberries are loaded with antioxidants and other phytochemicals that are associated with improvements in thinking and memory. Anthocyanins are packed with antioxidant and anti-inflammatory properties that will help increase neuron signaling in the brain and enhances memory. Compared to other fruits, Blueberries are also relatively low in fructose.
2. Prevents Heart Diseases
Blueberries, Strawberries and other berries as well have lower risks of strokes. Blueberries contain Anthocyanins, flavonoids (antioxidants) that help in lowering blood pressure and dilate blood vessels, and are linked to lower risk of heart attack. Regular blueberries can reduce cardiovascular diseases risks.
3. Cancer-fighting Food
Blue Berries packs cancer-fighting phytonutrients that help in fighting colon, esophageal, oral, Breast and skin cancers. Anthocyanins in Black Raspberries slow down premalignant cells, while Blueberries contain cancer-fighting flavonoids. Canberries are also bursting with phytochemicals, fibre contents and Vitamin C.
4. Improves Vision
Blueberries are packed with several nutrients that will help improve eye vision. The vasoprotective and rhodopsin properties aid in cellular regeneration, and they fight against eye woes such as dryness, vision problems and macular degeneration.
5. Reduces belly fat
Blueberries are also a good source of dietary fiber and promote weight loss and help you achieve flat belly. A research study published in University of Michigan Cardiovascular Center found that eating half a cup of blueberries daily has have shown a significant reduction in abdominal fat, triglycerides (blood fats) and cholesterol.
6. Combats Aging
Blueberries are also rich in proanthocyanidins packed with anti-aging properties, and are loaded with phytochemicals and anti-oxidants that help you reduce the damage from over-sun exposure. Include Blueberries in your diet as breakfast cereals or smoothies or milkshakes to reverse the ageing process. Blueberries are also being widely used in skin care products in body washes, lotions and moisturizers
Health Risks and Precautions of Blueberries
Blueberries may cause allergic reactions in sensitized individuals who have allergy to possible cross-reactions, pollen or weed allergies.
Allergic reactions to Blueberries may lead to swelling and redness of mouth, eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing and gastrointestinal disturbances.