Blue Barries
Blueberries are perennial flowering plants with blue or purple berries. They are classified as Planococcus within the Vaccinium genus. Vaccinium also includes cranberries, bilberries, huckleberries, and Madeira blueberries. Commercial green berries - both wild and cultivated - are all native to North America.
Scientific name: Cyanococcus
Top classification: Vaccinium
Level: Category
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All you need to know about blueberries
Written by Megan Ware, RDN, L.D. September 5, 2017
Benefits
Nutrition
Food
Accidents
Fresh blueberries are a summer treat. They have a pleasant aroma, and they are watery and nutritious.
Freshly picked blueberries can be selected or added to a variety of varieties. They can be bought and frozen.
It has been shown to protect against heart disease and cancer, and it can also help maintain bone strength, mental health, and healthy blood pressure.
Quick facts on blueberries
Blueberries contain a plant nutrient called anthocyanin. This gives the blueberries their blue color and their many health benefits.
Blueberries can help with heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health.
One cup of blueberries provides 24 percent of the recommended daily dose of vitamin C.
Use blueberries in high waffles, pancakes, yogurt, oatmeal, or whole grains, combine them with a smoothie or syrup or wrap them in muffins and sweet bread.
People who use blood thinners, such as warfarin, should talk to their doctor before increasing their diet of blueberries, as high vitamin K content can affect blood clotting.
Benefits: -
A type of flavonoid called anthocyanin gives blueberries its many health benefits. Flavonoids are plant compounds that often have a strong antioxidant effect.
Anthocyanin is responsible for the color blue. It also contributes to the many benefits of blueberries.
Eating a variety of fruits and vegetables has long been associated with reduced risk for many lifestyle-related health conditions.
Numerous studies have suggested that increasing the intake of plant foods such as blueberries reduces the risk of obesity, diabetes, heart disease, and general mortality. A vegetarian diet can also promote hair and skin health, increased energy, and overall low weight.
Freezing blueberries is often discussed with experts. It is often said that the freezing process can reduce the potency of blueberry health benefits. One study, Trusted Source, showed that over the past six months, anthocyanin had been reduced by 59 percent.
However, this is unconfirmed, and different sources are taking different approaches to whether freezing blueberries reduces their health impact. If in doubt, buy fresh, live blueberries.
Although further research is needed, blueberries are closely linked to the various elements of a healthy lifestyle.
1) Keeping bones healthy
Blueberries contain iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K. Each of these components is part of the bone. Adequate intake of these minerals and vitamins contributes to the building and maintenance of bone and energy.
Iron and zinc play important roles A reliable sources of energy and elasticity for bones and joints.
Low vitamin K intake has been linked to a higher risk of bone fractures Reliable Source. However, an adequate diet of vitamin K improves calcium absorption and can reduce calcium loss.
2) Skin health
Collagen is a skin support system. It relies on vitamin C as an essential nutrient and works to help prevent skin damage caused by the sun, soil pollution, and smoke. Vitamin C can also improve the ability of collagen to smooth out wrinkles and improve overall skin texture.
One cup of blueberries provides 24 percent of the recommended daily dose of vitamin C.
3) Lowering blood pressure
Maintaining low sodium levels is important to keep blood pressure at a healthy level. Blueberries have no sodium.
They contain potassium, calcium, and magnesium. Some studies have shown that a diet low in these minerals is associated with high blood pressure. Adequate intake of these minerals is thought to help lower blood pressure Reliable Source.
However, other studies have refuted these findings. For example, a 2015 study Reliable Source for people with metabolic syndrome found that daily consumption of blueberry for six weeks did not affect blood levels.
4) Managing diabetes
Studies have shown that people with type 1 diabetes who eat high-fiber foods have lower blood glucose levels, while people with type 2 diabetes who eat the same can improve blood sugar, lipid, and insulin levels. One cup of blueberries provides 3.6 grams (g) of fiber.
A large study by a 2013 study group Trusted Source published by BMJ suggested that certain fruits could reduce the risk of type 2 diabetes in adults.
At the time of the study, 6.5 percent of participants had diabetes. However, researchers have found that using three servings a week of blueberries, grapes, dried, apples or pears has reduced the risk of type 2 diabetes by 7 percent.
5) Prevention of heart disease
Fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries support heart health. Lack of cholesterol from blueberries also helps the heart. The fiber content helps to lower the total amount of cholesterol in the blood and reduces the risk of heart disease.
Vitamin B6 and folate inhibit the formation of a substance known as homocysteine. Excessive production of homocysteine in the body can damage blood vessels and lead to heart problems.
According to a study from Harvard School of Public Health and the University of East Anglia, United Kingdom (UK) regularly the use of anthocyanin can reduce the risk of heart attack by 32% in young and middle-aged women.
Studies have found that women who ate at least three servings of blueberries or strawberries a week showed excellent results.
6) Prevention of cancer
Vitamin C, vitamin A, and various phytonutrients in blueberries act as powerful antioxidants that can help protect cells from damage by disease-related radicals.
Studies suggest that antioxidants can inhibit plant growth, reduce inflammation in the body, and help prevent or delay digestion, lungs, mouth, pharynx, endometrial, pancreatic, prostate, and colon.
Blueberries also contain folate, which contributes to the formation and repair of DNA. This can prevent cell formation due to changes in DNA.
7) Improving mental health
Human-based studies have shown that the use of blueberries is linked to a gradual decline in older women.
Studies have also found that in addition to reducing the risk of brain damage, blueberries can also improve short-term memory and motor integration.
8) Healthy digestion, weight loss, and feeling full
Blueberries help prevent constipation and maintain a healthy digestive tract due to their fiber content.
Dietary fiber is also often seen as an important factor in weight loss and weight control by acting as a “bulking agent” in the digestive system. High fiber foods increase appetite, or the feeling of fullness, and reduce appetite.
Feeling full over time can reduce the overall calorie intake.
Facts about nutrition: -
One cup of fresh blueberries contains.
84 calories
0 g of cholesterol
1.1 g of protein
0.49 g of fat
21.45 g of carbohydrates
3.6 g of dietary fiber
14.74 g of whole sugar
The provision of one common cup offers:
24 percent daily vitamin C
5 percent daily vitamin B6
36 percent of daily vitamin K daily
Blueberries also offer:
9 milligrams (mg) calcium
0.41 mg of iron
114 mg of potassium
9 mg of magnesium
18 mg of phosphorus
1 mg of sodium
0.24 mg of zinc
9 mg of folate
Blueberries also contain copper, Beta-carotene, folate, choline, vitamins A and E, and manganese.
Along with anthocyanins, vitamins, and minerals, blueberries contain a variety of phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid. This contributes to the antioxidant power of blueberries.
A large number of bioactive compounds put blueberries high in the Aggregate Nutrient Density Index (ANDI). This indicator measures food based on vitamin and mineral content, phytochemical composition, and antioxidant capacity.
The most nutritious foods per calorie have the highest levels, and blueberries are placed between fruits and vegetables in high nutrient content, with ANDI.
ANDI is one of several dietary supplement programs, but more research is needed to determine the role of certain foods in preventing disease.
Disadvantages: -
People taking blood thinners, such as warfarin, should not suddenly change their intake of blueberries or other sources of vitamin K. Vitamin K plays a major role in blood clotting, and it can affect the action of the drug in anemia.
A complete diet is more important than any single diet in preventing disease and achieving good health. It is better to eat a variety of foods as the key to a healthy lifestyle than to focus on each diet.
If you have G6PD, eat only blueberries if you get permission from your healthcare provider. Surgery: Blueberry can affect blood glucose levels and may interfere with blood sugar control during and after surgery.
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