Blueberries are tasty or Blue?

What are Blueberries? 

Blueberries are popular worldwide due to their great nutritious values and delicious sweet taste and are labeled as the First superfood. There are so many varieties of blueberries growing in various parts of the world; used in different food such as ice cream, jam, eaten fresh or dried, make smoothies, and use in other desserts.  

Blueberries can be stored as frozen and also as dry fruit; supplied to every part of the world. You can order online. 

Blueberries look like grapes, but the deep blue color and around 4-5cm in diameter, seem very attractive; when a flower comes into its tree first it appears in green color gradually its color changes to purple when fully mature and ripens it turn into Blue.     

There are lots of The benefits and uses of Blueberry let's discuss each of them. 

 

 

Nutritional Values of Blueberries          

Blueberries are mainly popular for their antioxidant properties, low in calories, and rich in nutrients. Blueberries are rich in vitamin C, Vitamin-K, Manganese, fiber, lots of water content, iron, phosphorous, calcium, magnesium, zinc, anthocyanins, flavonoid, and other organic compounds. 

 

 

 

 

Top Health Benefits of Blueberries  

• Good for Heart 

Daily eating handful blueberries eliminate heart-related problems; Blueberries are an excellent source of antioxidant so it helps to maintain cholesterol level.  

Some studies say that it helps to reduce fat from the blood and prevent blockage of arteries.  

Flavonoids is an antioxidant responsible for this action; also, it reduces high blood pressure and relatively promotes Heart health  

 

• Maintain Bone Health  

Blueberries are rich in nutrients that maintain our bone health these are calcium, iron, phosphorous, zinc, Vitamin-K, magnesium; these all are required for the growth of bone. Eating Blueberries supplies all nutrients to our bones.  

Iron and zinc are responsible for bone strength and elasticity. 

Vitamin –K help in the absorption of Calcium. 

 

• Good for Eyes  

Blueberries reduce the risk of eyes problems and are good for vision. 

 Eating regular blueberries can improve vision by improving oxygen and blood to the eyes and reduce age-related macular degeneration 

The presence of antioxidant Anthocyanin in blueberries help to eliminate the risk of Cataract. 

 

• Blueberries Reduce DNA Damage and Cancer  

Free radicals are molecules generate in our body by metabolic reactions in our body; these free radicals damage DNA and cell; which lead to many harmful effects to our body such as Cancer and early aging. 

Daily eating blueberries or its juice help to minimize this damage because of the high amount of antioxidant found in it. 

 

• Healthy digestion, weight loss, and feeling full 

Because of fiber content in Blueberries, it prevents constipation and maintains our digestive system good. 

Fibers are important for weight loss; fibers require lots of water which reduces appetite and feeling of fullness and which reduces overall calories intake; It also provides the energy the whole day. 

 

 

• Blueberries Maintain Brain Function and Improve Memory 

Blueberries lower oxidative stress and increase the alertness of mind, reduce negative thoughts. 

Some studies say that type of antioxidant found in blueberries may affect the intelligence part of the brain and improve IQ level. 

In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function (25Trusted Source). 

 

• Reduce muscles Damage after Strenuous Exercise  

Blueberries reduce damage muscles and muscles soreness, fatigue  

Lots of supplements made by Blueberries because it supplies energy and help in muscles recovery, increase muscular performance. 

 

• Uses of blueberry for Immunity Boost 

Poor immunities mean lots of disease to you; immunities are the strength of our body help to fight against bacteria or viruses. Daily use of Blueberries can strengthen your immune system. 

Blueberries contain a sufficient amount of phytochemicals, which help to B cell and T cell to improve our immunities; also help to prevent us from Cancer. 

 

 

• Blueberries for Skin Health  

Eating blueberries in the morning or drinking their juice is beneficial for our skin; it reduces the dullness of the skin and makes it fresh. 

Vitamin E found in blueberries act as an antioxidant and protects us from harmful rays of the sun.

Its juice reduces oil production from skin, remove dead cell and make skin color brighter. 

 

 

• Help in Hair growth  

Blueberries are a good source of vitamin-A, vitamin-c, vitamin E, and other micronutrients which help not only the skin but Hair also. 

These nutrients found in Blueberries help in hair growth, make hair shiny, long, strong, and attractive; prevent dandruff. 

 

 

Blueberry Nutritional Value per 100gm 

 

• Blueberry Nutritional Value: 

Calorie	57 kcal
Energy	240 kilojoules
Protein	0.74 gm
Fat	0.33 gm
Carbohydrate	14.49 gm
Fiber	2.4 gm
Sugar	9.96 gm

 

• Minerals in Blueberry 

Calcium	6 mg.
Iron	0.28 mg.
Magnesium	6 mg.
Phosphorus	12 mg.
Potassium	77 mg.
Sodium	1 mg.

 

• Vitamins in Blueberry 

vitamin C	9.7 mg.
Vitamin B6	0.052 mg.
Follett	6 micrograms
Vitamin E	0.57 mg.
Vitamin K	19.3 mcg.