Often termed as a superfood, blueberries are sweet, nutritious, energetic and popular fruit carrying low calories with a good taste. It’s a powerful antioxidant to regulate blood sugar. Being a native to North America, these wild berries have been used for a long time back traditionally to make stews, soups and meats. Its tart flavour blends well with numerous dishes, especially desserts where it is used prominently to prepare muffins, cheesecakes, tarts and others.
Health Benefits of Blueberries
- King of antioxidants food: Blueberries have the highest antioxidant capacity among all usually eaten fruits and vegetables. Furthermore, its regular consumption is discovered to help the cardiovascular system and safeguard against neurodegenerative diseases and digestive diseases. The main antioxidant compound in this belongs to a family of polyphenols antioxidants known as flavonoids. In particular, one group of flavonoids like anthocyanins is a crucial part of many of these berries’ beneficial health results.
- Protects Cholesterol in blood: Oxidative damage is not contained till cells and DNA. It becomes an issue of concern when bad LDL cholesterol is oxidized. Oxidation of bad LDL cholesterol is a vital step in the heart disease process. The antioxidants in blueberries are powerfully connected to lower the levels of oxidized LDL. This leads to blueberries good for the heart.
- Reduces DNA damage: Oxidative DNA damage is an inevitable part of everyday life and leads to growing older. It is believed to happen tens of thousands of times per day in every cell in the human body. As it has a crucial role in developing diseases like cancer and blueberries are high in antioxidants, they can neutralize some of the free radicals that damage the DNA.
- Low in Calories but rich in Nutrients: The blueberry bush is a flowering shrub that produces berries with a bluish, purple hue, also called blueberries. It is closely linked to similar shrubs, such as those that produce cranberries and huckleberries. Blueberries are small, around 0.2–0.6 inches (5–16 millimetres) in diameter and feature a flared crown. They are also nearly 85% water, and a full cup comprises only 84 calories, with 15 grams of carbohydrates.
- Lowers Muscle damage after strenuous exercise: Strenuous exercise enables muscle soreness and fatigue to the human body. This is driven partly by local inflammation and oxidative stress in muscle tissue. Blueberry supplements may lower the damage that happens at a molecular level, decreasing soreness and weakening muscle performance. When eaten in the amounts found in food.
Blueberry fruit is likely safe for most people. In contrast, when applied to the skin, there isn’t adequate, reliable information to understand if taking blueberry leaf is safe or what the side effects could be.
Risks associated with Blueberries
Blueberry fruit is also likely safe when used in amounts commonly found in foods, but not enough data is available about the safety of the larger amounts used for medicine. Maintain the normal food amounts in case of pregnancy or breastfeeding. When it comes to diabetes, Blueberry might reduce blood sugar levels in people with diabetes. One could keep an eye for signs of low blood sugar (hypoglycemia) and assess blood sugar carefully if one has diabetes and use blueberry products. The dose of the diabetes medications may need to be arranged properly by the healthcare provider. Now, coming to Glucose-6-phosphate dehydrogenase (G6PD) deficiency, G6PD is a genetic disorder. People with this disorder have difficulty in breaking down some chemicals in food and drugs. One or more of these chemicals are discovered in blueberries. If one has G6PD, only consume blueberries by the approval from the healthcare provider. Blueberry might affect blood glucose levels and could meddle with blood sugar control levels pre and post-surgery. One should cease using Blueberry at least two weeks prior to scheduled surgery.
Blueberries Calories – Nutrition Facts/Value
Calories 100 grams – 57
- Total Fat- 0.3 g
- Saturated fat- 0 g
- Polyunsaturated- fat 0.1 g
- Monounsaturated fat- 0 g
- Sodium- 1 mg
- Potassium- 77 mg
- Total Carbohydrate- 14 g
- Dietary fiber- 2.4 g
- Sugar- 10 g
- Protein- 0.7 g
Sources include: USDA