Blueberries: Blueberries are sweet, nutritious, and wildly popular. Blueberries are low in calories but high in nutrients, it is also known as a superfood. Fresh blueberries are a popular summer treat. It is a very test flavor and very succulent. Blueberries are small around 0.2–0.6 inches (5–16 millimeters) in diameter and feature a flared crown at the end.
Some important information facts on blueberries :
Blueberries contain a plant compound called anthocyanin. Blueberries can help heart health, mental health, skin health, Diabetes management, bone strength, blood pressure, and cancer prevention.
Blueberries are used in pancakes, waffles, yogurt, oatmeal, or cereal, blend in smoothies or syrup, or fold in muffins and sweet bread.
Blueberries of Benefits :
The following are 10 health benefits of blueberries.
1. High in Nutrients but Low in Calories:
Vitamin K : 36% of the RDI
Manganese : 25% of the RDI
Vitamin C : 24% of the RDI
Fiber : 4 grams
And Small amounts of various other nutrients like 85 % water, 84 % calories with 15 gm of carbohydrates.
2. King of Antioxidant Foods:
Antioxidants protect the body from free radicals, which are unstable molecules that can damage your cells and aging and diseases such as cancer. Blueberries are believed one of the highest antioxidant levels of common fruits & vegetables. Blueberries have directly increased antioxidant levels in the body.
3. To reduce DNA damage and protect against aging and cancer:
Oxidative DNA damage is inevitable entering into our bodies in day-to-day life. it occurs 10,000 times per day in every cell in our body. If DNA is damaged, we grow older earlier and show aging problems in our bodies. and it also plays important role in detecting various diseases like cancer. Blueberries contain stop all unavoidable diseases from entering our bodies.
4.To control cholesterol level:
Blueberries protect Cholesterol in our Blood From Becoming Damaged, The antioxidants in blueberries are strongly connected to reduced levels of oxidized LDL. blueberries are very good contains for our heart
A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over 8 weeks in obese people who were obese.
5. To reduce Blood Pressure:
High blood pressure is a very risk factor for heart diseases. So, People have to suggest blueberries eating to reduce & control high blood pressure.
6. To prevent heart disease:
Blueberries have antioxidants that reduce the risk of heart attack or stroke, the main antioxidants in blueberries were at a 32% lower risk of a heart attack.
7. To maintain the brain system & improve memory:
Antioxidants in blueberries may affect areas of the brain that are esstional for intelligence. and maintaining brain function properly & improve memory power in the aging time period.
8. Anti-diabetes effects:
Blueberries may have anti-diabetes effects and provide moderate amounts of sugar compared to other fruits. One cup (148 gm) holds 15 gm of sugar, which is the same as a small apple or large orange, and 3.6 (g) of fiber in one cup of blueberries.
1. People with type-1 diabetes who consume a high fiber diet have low blood glucose levels.
2. People with type-2 diabetes who consume the same may have improved blood sugar, insulin levels, and lipid.
9. To reduce Urinary tract infections:
This kind of infection is a common problem for all women. blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice which help to reduce urinary tract infections.
10. To Reduce Muscle Damage After Strenuous Exercise:
Blueberries supplement may lessen the damage that occurs at a molecular level, reducing muscle performance, and minimizing soreness.in case study 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises, it is improving results after damaging muscle.
Blueberries SIde effect :
Blueberries may not have any serious side effects, some minor effects are the following
3. Host of gastrointestinal symptoms, l nausea, vomiting, reflux, bloating, gas,
4. diarrhea and constipation. Blueberry juice is especially high in salicylates.
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