Blueberries-A Berry Full of Nutrients
Since the prevention of several types of cancer to the maintenance of body weight is suitable, blueberries are excellent food choices.
The blueberries are sweet, juicy, full of nutrients and can be eaten fresh, as well as incorporated into a variety of recipes.
These berries have a great power antioxidant, and are loaded of nutrients that only are good for the health of those who consume them.
The fruits are small berries rounded blue-purplish. Have a firm skin and an interior that is juicy, aromatic, sweet-sour taste.
In this article we will address all your health benefits and yet as you can incorporate in your diet. But before that, let’s take the to get to know their nutritional information.
Blueberries are an excellent source of vitamin C and manganese, and even a small amount of these berries provide a good amount of fiber. Have high levels of antioxidants, which have the potential to decrease the risk of many diseases and illnesses caused by the stress oxidative.
Anthocyanins, the phytochemicals flavonoids that have antioxidant effects and anti-inflammatory drugs, give the blueberries the distinctive color. The darker the color of the fruit, the greater is its concentration of phytochemicals.
For each 100g blueberries, you get:
- Energy: 57 kcal
- Carbohydrates: 14.5 grams
- Fibre: 8g
- Protein: 0.7 g
Blueberries also provide good amounts of iron, calcium, potassium, magnesium, phosphorus, sodium, manganese, zinc, copper and folatos.
Based on their content of vitamins and minerals, composition, phytochemical, and antioxidant capacity, blueberries are among the top 20 fruits and vegetables.
When ripe, should be firm, dry and with a color slightly dusty. Can be stored in the fridge between 10 to 14 days and should not be washed until the time of their consumption.
THE BENEFITS OF BLUEBERRIES…
1. HEALTH OF THE BONES
Micronutrients such as iron, calcium and phosphorus present in blueberries contribute to the construction and maintenance of the structure and strength of bones.
Iron and zinc play crucial roles in the maintenance of the strength and elasticity of bones and joints.
The low consumption of vitamin K is associated with an increased risk of bone fracture, while the intake of appropriate vitamin K enhance calcium absorption.
2. THE PREVENTION OF SEVERAL TYPES OF CANCER
The powerful antioxidants present in blueberries help protect the cells against damage from free radicals and inhibit tumor growth, decrease inflammation in the body and help prevent or reduce several types of cancer, including cancer of the esophagus, lung, mouth, pharynx, endometrial, pancreas, prostate , and colon.
Because of having in the composition folatos, blueberries play an important role in the synthesis and repair of DNA, thus preventing the formation of cancer cells from mutations in the DNA.
3. CONTROL OF DIABETES
The consumption of fibre-rich foods is related to lower levels of glucose in the blood, so that the intake of blueberries contributes in this sense to provide a good amount of fiber.
The risk of developing diabetes is lower as in the diet there are foods composed of fibers and other beneficial nutrients for the control of blood sugar levels.
4. REDUCTION OF HIGH BLOOD PRESSURE
Maintaining a low sodium intake is essential to lower blood pressure, but the intake of other nutrients can help improve the values.
Blueberries are naturally free of sodium and contain potassium, calcium and magnesium, minerals that help lower the blood pressure naturally.
5. IMPROVEMENT OF MENTAL HEALTH
The consumption of blueberries can reduce the risk of damage to the cognitive, as well as Parkinson’s disease, a neurodegenerative disorder resulting from cell death in specific parts of the brain.
But in addition to reducing the risk of damage to the cognitive, the blueberries may also improve the loss of short-term memory and motor coordination.
6. PROMOTION OF HEALTHY DIGESTION
Due to their fiber content, blueberries help to prevent constipation and promote regularity of bowel movements.
7. WEIGHT LOSS AND SATIETY
Foods rich in fibre increase satiety and reduce appetite, making the person feel full for a longer time, decreasing this way the intake of excess calories.
HOW TO INCORPORATE THE BLUEBERRIES IN THE DIET
- Add blueberries in your muffins healthy and delight in the end result;
- Freeze some blueberries and when you need them insert them in a blender with banana, milk and ice, and get a delicious shake;
- Do fruit juices, mixing blueberries and other fruits to your liking;
- Put as a topping on your pancakes morning.
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