Blueberry-Benefits And Nutritional Facts
March 17, 2020 | by Yashaswi Pathakamuri | Posted in Berries, Nutrition Facts
Blueberries are a very popular, tasty fruit native to North America but grown commercially across the Americas and Europe. Blueberries have a pleasant, sweet taste. They’re often eaten fresh but may also be frozen or juiced. They can be used in a variety of baked goods, jams, and jellies, as well as for flavorings. Blueberries can be eaten freshly picked. Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits.
Benefits
A type of flavonoid called anthocyanin gives blueberries many of their health benefits. Flavonoids are plant compounds that often have a powerful antioxidant effect. They’re low in calories and incredibly healthy, potentially regulating blood sugar levels and aiding heart and brain health. It contains low sodium levels & is essential to keeping blood pressure at a healthful level. Blueberries are free of sodium. 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. 100 g of blueberries contributes 2.4 grams (g) of fiber. Health benefits of blueberries:
- Prevents cancer.
- Helps in weight-loss.
- Improves mental health.
- Improves digestion.
- Skin health.
- Diabetes management.
- Bone health.
- Lowers blood pressure.
Nutritional Facts
Blueberries are low in calories and fat. They’re mainly made up of carbs and water but also contain a decent amount of fiber. Blueberries are a good source of manganese and vitamins C and K1. They also provide small amounts of copper, as well as vitamins E and B6.
| Nutrients | Amount per 100 g |
| Energy | 57 kcal |
| Carbohydrates | 14.49 g |
| Protein | 0.74 g |
| Fat | 0.33 g |
| Calcium | 6 mg |
| Potassium | 77 mg |
| Phosphorous | 12 mg |
| Fiber | 2.4 g |
| Pyridoxin (vitamin B6) | 52 mg |
| Vitamin E | 0.57 mg |
| Folate (vitamin B9) | 6 mcg |
| Vitamin C | 9.7 mg |
| Beta carotene | 3 mcg |
| Vitamin A | 0.5 mcg |
| Magnesium | 6 mg |
| Phylloquinones (k1) | 19.3 mcg |
Dietary fiber is an important part of a healthy diet and may have protective effects against various diseases. 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.
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 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
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