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What are blueberries?
Blueberries are nutritious and tasty fruits that are popular as a summer treat. Benefits of eating blueberries every day are that they are rich in antioxidants, they help regulate blood sugar, and they may improve cardiovascular health.
Blueberries are nutritious and tasty fruits that are popular as a summer treat. We will look at their nutritional value and their many health benefits.
Although blueberries were originally native to North America, they are now grown commercially across the American continent and Europe. Their name is based on their vibrant blue color, and you will find them to be sweet and succulent.
Their blue color is attributed to the presence of a group of compounds called anthocyanins. This group is also responsible for several of the health benefits that blueberries offer.
When the berry ripens, the anthocyanin content increases exponentially, and this is what gives a visual cue to determine whether the fruit is in its early stages of ripening or whether it’s fully ripe.
Blueberry nutrition facts
Blueberries are widely considered a superfood and are a rich source of many nutrients such as vitamins, antioxidants, a group of active bio compounds called polyphenols, and other phytochemicals.
Blueberries are known to have 10 times more antioxidants than many other plants and vegetables and almost 50 times more than most animal-based sources.
100 grams of blueberries contains:
- Calories: 57
- Carbohydrates: 14.5 grams
- Fiber: 2.4 grams
- Protein: 0.74 grams
- Fat: 0.33 grams
- Vitamin B6: 0.052 milligrams
- Vitamin C: 9.7 milligrams
- Folate: 6 micrograms
- Choline: 6 milligrams
- Beta-carotene: 32 micrograms
- Lutein + Zeaxanthin: 80 micrograms
- Vitamin K: 19.3 micrograms
- Calcium: 6 milligrams
- Iron: 0.28 milligrams
- Magnesium: 6 milligrams
- Phosphorus: 12 milligrams
- Potassium: 77 milligrams
- Zinc: 0.16 milligrams
- Copper: 0.057 milligrams
- Manganese: 0.336 milligrams
Blueberries are also a great source of many essential amino acids such as histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Amino acids are the building blocks for proteins. Although your body produces some amino acids, there are others that it does not produce, and it depends on several food sources for these essential amino acids.
The nutrients found in blueberries are responsible for the many health benefits that are listed below:
Could help regulate blood sugar
Blueberries have high fiber content and contain very low sugar content when compared to other fruits. Research shows that this could help regulate blood sugar levels, which could prove beneficial for people who have a history of high sugar.
A study carried out in 2016 highlighted the positive effect of blueberries on insulin resistance which could cause diabetes.
Another study done in 2020 found that men with type 2 diabetes who ate blueberries every day had reduced levels of triglycerides. The presence of triglycerides in the bloodstream is linked to a higher risk of diabetes.
Rich in antioxidants
Blueberries are a great source of anthocyanins, a group of flavonoids that, apart from being the class of chemicals responsible for the blue color of the berries, also have strong antioxidant activity.
Flavonoids regulate cellular activity and help reduce the harmful effects of free radicals that lead to oxidative stress on your body. Research has found that out of the different types of flavonoids, anthocyanins have the most potent antioxidant effect.
Blueberries contain at least 15 different types of anthocyanins, all of which exhibit strong antioxidant properties.
Could improve cardiovascular health
A meta-analysis that involved evaluating the findings of six separate studies has linked a higher intake of anthocyanins to a lower risk of mortality due to cardiovascular reasons.
Studies have also found that anthocyanins may reduce the risk of coronary heart disease by as much as 9%. Other research indicates that an increased intake of blueberries lowers the incidences of heart attacks by as much as 32%.
In addition to anthocyanins, blueberries also contain many other nutrients that improve heart health and lower the effects of certain known risk factors that could hamper cardiovascular health.
High volumes of fiber, folate, potassium, and phytonutrients are all linked to a healthy heart and improved cardiovascular function.
The vitamin B6 and folate in blueberries prevent the collection of a molecule called homocysteine. Excessive homocysteine can damage your blood vessels and cause heart problems.
May reduce the risk of hypertension
Recent developments suggest that anthocyanins in blueberries may also have anti-hypertensive effects.
As per five separate studies, an increased intake of anthocyanins is linked to a reduced risk of hypertension. These studies involved more than 87,000 participants and were carried out over 14 years.
The studies found that women less than 60 years old benefited more from the intake of anthocyanins than all other age groups and genders. These studies also found that levels of vascular stiffness, which are linked to increased cardiovascular mortality rates, can be reduced with a higher intake of anthocyanins.
Could improve skin health
Collagen is one of the most important chemicals for your skin health, and vitamin C is essential for the synthesis and maintenance of collagen. Since blueberries are a rich source of vitamin C, they could enhance collagen activity and lead to smoother and healthier skin.
May lower the risk of cancer
Blueberries contain a variety of compounds that are known for their highly effective antioxidant activity. In addition to the group of anthocyanins, blueberries are also a rich source of vitamin A and vitamin C, which are powerful antioxidants.
These chemicals help lower the harmful effects of free radicals that are linked to the buildup of cancerous cells. These antioxidants are also known to have anti-tumor effects and protect healthy tissues in your body from the ravaging effects of cancerous cells.
Blueberries also contain folate, which plays an essential part in the synthesis and maintenance of DNA and could prevent the buildup of cancerous cells that cause DNA to mutate.
Are blueberries good for you?
Blueberries are rich in several nutrients that are responsible for their many health benefits. What’s more, this sweet and juicy fruit can be enjoyed throughout the year.
