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Sunday, May 24, 2020

Blueberries : Amazing Health benefits of blueberries, nutritional facts and calories in blueberries.

This  article include the everything you need to know about Blueberries :
Blueberries : Amazing Health benefits of blueberries, nutritional facts and calories in blueberries


Blueberries are sweet, nutritious and wildly popular. Blueberries are packed with antioxidants and phytonutrients which have powerful health benefits. Often labelled a superfood,they are low in calories and incredibly good for you.
Blueberries are an absolute powerhouse when it come to nutrition and increasing our overall health. They can be eaten raw, added to healthy recipes and even put into your favorite smoothies.
Freezing blueberries is often discussed by experts. It is often said that the freezing process can diminish the potency of blueberry’s health benefits.
Buy fresh and organic blueberries from market for  taking health benefits.

Table of contents

    ·        Nutritional value of blueberries
    ·        Health benefits of blueberries
    ·        Summary

Nutritional Value of Blueberries 

    ·        Calories: 57
    ·        Protein: 0.7 g
    ·        Carbohydrates: 14 g
    ·        Dietary fiber: 2.4 g
    ·        Sugar: 10 g
    ·        Fat: 0.3 g
Blueberries are rich in calcium, iron, magnesium, phosphorous, manganese, zinc and vitamin K, which help in improve bone health. Iron and zinc fulfill crucial roles in maintaining the strength and elasticity of bones and joints.
Low intake of vitamin K has been linked to higher risk of bone fracture. However, adequate vitamin K intake improves calcium absorption and may reduce calcium loss.

Amazing Health benefits of blueberries:

Let’s discuss some of the health benefits of blueberries which are given below:
1. Improve the skin health:
Anthocyanin in blueberries is responsible for preventing oxidative DNA damage, while the abundance of vitamin C is a big factor of building collagen. This is why they prevent wrinkles, age spots and acne. They also prevent skin damage caused by the dust, pollution, smoke, and UV rays. They allow the skin to look more radiant. Blueberries contain resveratrol, which can be beneficial in reducing sun damage and exposure. Also, the vitamin C found in blueberries can improve the overall look of our skin and skin health.

2. Improve heart health:

Eating blueberries every day improves heart heath.

Blueberries : Amazing Health benefits of blueberries, nutritional facts and calories in blueberries.

Blueberries are very effective when it comes to the improvement of heart health. This is often attributed to the tremendous antioxidant content blueberries contain. The fiber content in blueberries reduces heart diseases by reducing the cholesterol content in the body while also increasing good HDL cholesterol. They can also help those individuals who struggle with high blood pressure since they work to lower this naturally. This promotes our overall cardiovascular health. Blueberries also have enough amounts of phytonutrients and Vitamin B6, Vitamin B, Folate, Potassium etc. which keeps a check on the blood sugar level and cholesterol level in the blood, further keeping the heart safe from attacks.
3. Improve brain memory:
 Antioxidant also serves another critical function in the body; they can counteract stresses that accelerate the brain’s aging process. Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function. The antioxidant in blueberries may affect areas of your brain that are essential for intelligence. The antioxidants in blueberries seem to benefit your brain by aiding brain function and delaying mental decline. The phytonutrients found in blueberries can help to protect the brain from oxidative stress. By eating blueberries, this can improve the cell signalling by interacting directly with neurons in the brain, working to promote its overall health and functioning
4. Regulating blood sugar:

Blueberries : Amazing Health benefits of blueberries, nutritional facts and calories in blueberries.

Blueberries may also have benefits for those individuals with diabetes. Blueberries are lower in sugar content. The unique bio active compounds in blueberries make them beneficial in relation to diabetes and controlling blood sugar. The anthocyanins found in this fruit have benefits on both insulin sensitivity and glucose metabolism. This allows blueberries to have great anti-diabetic effects. With improved insulin sensitivity, this may lower the risk of metabolism syndrome and type 2 diabetes.
Do blueberries help you lose weight?
5. Helpful in weight loss:
Dietary fiber helps in the reduction of unnecessary weight and blueberries have enough amount of fiber content. It also may helps one to keep himself full for long and excess hunger in odd times would not cause a problem if he/she enough amount of blueberries added to the diet.
6. Fight the sign of premature aging:
The presence of free radicals in the skin can cause severe skin damage. It can cause early signs of aging, such as wrinkles, dry skin and age spots. Blueberries are loaded with wide range of antioxidants that provide healing abilities and fight the sign of premature aging. The antioxidants found in the blueberries not only help to remove and eliminate toxins and free radicals in the body, but can actually help to reverse damage that  has already been caused by them. Also, they fight and defend against unwanted pathogens in the body. Blueberries also contain pro anthyocyanidins. These compounds help to eliminate the inflammation throughout the body.
7. Fighting acne:
 Skin damages such as ageing signs, wrinkles, acne, etc can be avoided by consumption of blueberries as it has many nutrients and vitamins which may help the prevention of such damages. Acne is caused due to the formation of excess dirt inside the skin pores and blueberries are filled with fibers.
8. Promote hair growth:
Blueberries : Amazing Health benefits of blueberries, nutritional facts and calories in blueberries.
     Blueberries help to stimulate the growth of hair due to the presence of chemicals proanthyocyanidins. Hair is composed of dead cells called keratin. Hair growth occurs when the dead cells are pushed out by the hair follicles because of the production of new cells. It occurs in three stages – growth, cessation or categen and rest or telogen. Proanthycyanidins, chemicals found in blueberries, stimulate hair growth by accelerating the transition from telogen to growth or anagen.
9. Improve eye health:
Blueberries can prevent or delay all age related ocular problems due to their antioxidant properties. These include macular degeneration, cataracts, myopia and hpermetropia, dryness as well as infections pertaining the retina. They contain special antioxidants called carotenoids, flavonoids and other antioxidant compounds, which are all very beneficial for ocular health.
10. Antioxidant powerhouse:
Blueberries are an antioxidant powerhouse, but they are also packed with wide range of healthy vitamins, minerals and nutrients. At the same time, they taste great, are quite low in calories and contain a good amount of water. For these reasons, blueberries are known as one of the most nutrient dense berries in the world. They are good source of vitamin C, vitamin K , vitamin B6 , manganese and potassium. They are also a very good source of dietary fiber.
11. Promote digestion:
They are also help to promote digestion when consumed regularly. This is because blueberries are a great source of soluble of both soluble and insoluble fiber. This fiber works to promote digestion while also regulating the gastrointestinal track. Blueberries can help to balance gut microbe and enhance gut health. Blueberries have prebiotic abilities, which allow them to promote the growth of healthy bacteria known as probiotics in the colon, promoting proper digestion.

Summary : 

Blueberries are rated number one in antioxidant rich foods and are used worldwide for its healing and health benefits. And adequate helping of blueberries over the top of warm oatmeal or pancakes can take your meal to another level,while giving you all the
health benefits. Eaten in moderation. Blueberries do not have any adverse side effects.

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