Blueberries 250g

Blueberries
250g

 

Benefits

Blueberries
are a nutritious, delicious berry that can be used in a variety of meals.

A
type of flavonoid called anthocyanin gives blueberries many of their health
benefits. Flavonoids are plant compounds that often have a powerful antioxidant
effect.

 

Anthocyanin
is responsible for the blueberry’s characteristic blue color. It also contributes
to the numerous advantages of blueberries.

 

Consuming
a variety of fruits and vegetables has long been associated with a reduced risk
of many lifestyle-related health conditions.

 

Many
studies have suggested that increasing consumption of plant foods such as
blueberries decreases the risk of obesity, diabetes, heart disease, and overall
mortality. Plant foods may also promote hair and skin health, increased energy,
and overall lower weight.

 

Freezing
blueberries is often discussed by experts. It is often said that the freezing
process can diminish the potency of the blueberry’s health benefits. One study
showed that over the course of 6 months in storage, the anthocyanin degraded by
59 percent.

 

However,
this is not confirmed, and different sources take different stances on whether
freezing blueberries reduces their impact on health. When in doubt, buy fresh,
organic blueberries.

 

Although
more research is needed, blueberries are strongly linked to various different
elements of healthful living.

 

1)
Maintaining healthy bones

Blueberries
contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K.
Each of these is a component of bone. Adequate intake of these minerals and
vitamins contributes to building and maintaining bone structure and strength.

 

Iron
and zinc fulfil crucial roles in maintaining the strength and elasticity of
bones and joints.

 

Low
intakes of vitamin K have been linked to a higher risk of bone fracture.
However, adequate vitamin K intake improves calcium absorption and may reduce
calcium loss.

 

2)
Skin health

Collagen
is the support system of the skin. It relies on vitamin C as an essential
nutrient, and works to help prevent skin damage caused by the sun, pollution,
and smoke. Vitamin C may also improve collagen’s ability to smooth wrinkles and
enhance overall skin texture.

 

One
cup of blueberries provides 24 percent of the recommended daily allowance of
vitamin C.

 

3)
Lowering blood pressure

Maintaining
low sodium levels is essential to keeping blood pressure at a healthful level.
Blueberries are free of sodium.

 

They
contain potassium, calcium, and magnesium. Some studies have shown that diets
low in these minerals are associated with higher blood pressure. Adequate
dietary intake of these minerals is thought to help reduce blood pressure.

 

However,
other studies have counteracted these findings. For example, a 2015 study of
people with metabolic syndrome found that daily blueberry consumption for 6
weeks did not affect blood pressure levels.

 

4)
Managing diabetes

Studies
have found that people with type 1 diabetes who consume high-fiber diets have
low blood glucose levels, and people with type 2 diabetes who consume the same
may have improved blood sugar, lipid, and insulin levels. One cup of
blueberries contributes 3.6 grams (g) of fiber.

 

A
large 2013 cohort study published in the BMJ suggested that certain fruits may
reduce the risk of type 2 diabetes in adults.

 

Over
the course of the study, 6.5 percent of the participants developed diabetes.
However, the researchers found that consuming three servings per week of
blueberries, grapes, raisins, apples or pears reduced the risk of type 2
diabetes by 7 percent.

 

5)
Protecting against heart disease

Blueberries
can help to preserve cardiovascular health.

The
fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in
blueberries supports heart health. The absence of cholesterol from blueberries
is also beneficial to the heart. Fiber content helps to reduce the total amount
of cholesterol in the blood and decrease the risk of heart disease.

 

Vitamin
B6 and folate prevent the buildup of a compound known as homocysteine.
Excessive buildup of homocysteine in the body can damage blood vessels and lead
to heart problems.

 

According
to a study from the Harvard School of Public Health and the University of East
Anglia, in the United Kingdom (U.K.) regular consumption of anthocyanins can
reduce the risk of heart attack by 32 percent in young and middle-aged women.

 

The
study found that women who consumed at least three servings of blueberries or
strawberries per week showed the best results.

 

6)
Preventing cancer

Vitamin
C, vitamin A, and the various phytonutrients in blueberries function as
powerful antioxidants that may help protect cells against damage from
disease-linked free radicals.

 

Research
suggests that antioxidants may inhibit tumor growth, decrease inflammation in
the body, and help ward off or slow down esophageal, lung, mouth, pharynx,
endometrial, pancreatic, prostate, and colon cancers.

 

Blueberries
also contain folate, which plays a role in DNA synthesis and repair. This can
prevent the formation of cancer cells due to mutations in the DNA.

 

7)
Improving mental health

Population-based
studies have shown that consumption of blueberries is connected to slower
cognitive decline in older women.

 

Studies
have also found that in addition to reducing the risk of cognitive damage,
blueberries can also improve a person’s short-term memory and motor
coordination.

 

8)
Healthy digestion, weight loss, and feeling full

Blueberries
help to prevent constipation and maintain regularity for a healthful digestive
tract because of their fiber content.

 

Dietary
fiber is also commonly recognized as an important factor in weight loss and
weight management by functioning as a “bulking agent” in the digestive system.
High fiber foods increase satiety, or the feeling of being full, and reduce
appetite.

 

Feeling
fuller for longer can reduce a person’s overall calorie intake.