8 Proven health benefits of blueberries

Posted on Posted in Food and Health, Weight Loss

blueberries photo

Blueberries are a rich source of antioxidants. They are very low in calories. 100 gm of raw blueberries contains 87 calories comprising of 84% water, 14% carbohydrate, 0.7% protein, 0.3% fat.

Benefits

  1. Are very low in calories and are nutrient rich.

    100 gm of blueberries contains only 86 calories which is very less. Just think, you could eat 300 gms of blueberries and that will be equivalent to eating 1 samosa or 2 large bananas. These are also very rich in nutrient as well vitamins such as vitamin A, vitamin C, calcium, iron, fibers, 84% water, 14% carbohydrate, 0.7% protein, 0.3% fat.

  2. Have exceptional antioxidant properties.

    These are considered to have a very highest antioxidant property which is measured by CAA which is highest among pomegranate and berries. There are a lot of advantages of antioxidants like aging is slowed,  enhances the immune system, reduces heart disease, less risk of cataract, beneficial in cases of brain dysfunction, reduction in risk of cancer.(all explained here)

  3. Help decrease cancer and aging process.

    Antioxidants present help decrease cancer. Oxidants stimulate cell division. Therefore, antioxidants can help reduce chances of cancer by reducing oxidants and by restricting cell division.

  4. Reduces blood pressure

    It also helps in reducing blood pressure in individuals.

  5. Help improve memory

    It is also found that it helps in improving memory. This study indicated that wild blueberry juice supplementation for 12 weeks improved memory function in older adults with early memory decline.

  6. Has anti-diabetic effect

    According to a research, anthocyanins in blueberries can have beneficial effects on insulin sensitivity and glucose metabolism. Blueberry juice and extract both show anti-diabetic effects.

  7. Reduce fatigue

    Helps in faster recovery of sore muscles, fatigue. According to a research, 10 female athletes who consumed blueberries had accelerated muscle recovery and reduced fatigue.

  8. Help reduce belly fat and reduce weight

Thus, to conclude one must include blueberries in their diet. You must eat at least 2 cups of fruit every day. One can eat 2-3 (50 gms each) cups of blueberry each day. It is not necessary to eat raw blueberries every time. You can make a smoothie with other fruits such as banana or drink its blueberry juice. If you are an Indian reading this post, you can order it via online sites such as Natures Basket, Amazon, Bigbasket.

  • Ages between 14 and 30 – 2 cups
  • Ages beyond 30 – 1.5 cups

 

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