Blueberry
Blueberry is said to be a superfood. These are sweet, tasty and nutritious and also low in calories. They have many antioxidants and they are rich in nutrients and good for us. They helps in lowering blood pressure and improve memory and also helps in preventing heart diseases.
They are also consumed or eaten by various ways i.e. including in making shakes, use as toppings and can be eat raw.
Health benefits of Blueberry
Blueberry is a superfood with sweet taste and many nutrients. They gives us many benefits, some of such benefits are following:
- Low in calories :
Such berries are small in size around 4 inches or 0.3 – 0.7 inches in diameter. When they ripen, their color changes from green to purple and blue. They are low in calories. So, a person can eats them in high quantity to get the benefits of such berries. They are also rich in antioxidants.
- Rich in Nutrients :
Low bush or wild blueberries are typically small but richer in some antioxidants. Berries are also rich in many nutrients. 1 cup of such berries serving contains :
- Calories : 84 grams
- Cholesterol : 0 grams
- Protein : 1.1 grams
- Dietary fiber : 3.7 grams
- Carbohydrates : 21.5 grams
- Total sugar : 14.75 grams
They also contains many nutrients like vitamin C, vitamin K and manganese etc.
- Rich in Antioxidants :
Blueberries have one of the highest antioxidants levels among vegetables and fruits. Antioxidants protects your body from free radicals, that can damage your cells and contributes or lead to many diseases like cancer and ageing. There is a main component in blueberries called flavonoids. Which is highly beneficial for your health.
Such berries also helps in increasing the amount of antioxidants levels in your body.
- Reduce Blood pressure :
Studies shows that high blood pressure is the major risk factor for heart diseases and strokes. It also shows that the person with overweight had a high risk of heart related diseases. Blueberries are beneficial for such person who have high blood pressure. Consuming 50 g of such berries in a day helps in lowering the blood pressure and helps in preventing heart diseases and strokes.
- Having no cholesterol :
Blueberry is a superfood that rich in nutrients and antioxidants but there is a another benefit also that, it contains 0 cholesterol and also helps in lowering the LDL cholesterol levels present in the human body. It directly connected to the heart diseases. In that way such berries also helps preventing the risk of heart attack by lowering cholesterol levels in your body.
- Fight Inflammation :
Blueberry is loaded with plant components which include flavonoids that contains antioxidants properties and anti-inflammatory properties, they also contains lot of Vitamin C which also acts as an antioxidant and helps in fighting with inflammation and support your immune system.
- Helps in Weight management :
Blueberries and it’s freeze dried powder is helpful in manage weight. Researches suggests that intake or consumption of such berries result in less weight gain during ageing. Intake of such berries extracts showed a 20 % reduction in body weight. Such berries extracts might be considered for weight management.
- Beneficial for Brain Health :
cognitive performance (thinking or remembering power) in adults observed to be improved after intake of blueberries powder. It might also enhance memory and provide benefits in proper blood flow to the brain in healthy adults. Consumption of such berries or juice of such berries is beneficial for degenerative diseases.
- Improve Eyesight :
Blueberry contains many nutrients and antioxidants like anthocyanins, which is helpful in activate the rental function provide strength to eyesight. In such a way, these berries are helpful in improving eyesight.
How to Use/Consume Blueberry
Blueberries is a superfood which can be consumed by many ways. Some way of consuming such berries are following :
- They can be freeze dried and converted into form of powder for consumption. Then it can be consumed by adding such powder in a liquid or wet thing or can be eaten as powder.
- They can be eaten as whole because they are sweet and delicious and can be eaten as a fresh fruit.
- They can be consumed by making juices, jams and preserves etc. It also adds more taste in such things for consumption.
Side Effects of Blueberries
There are many benefits of eating such berries but it have some side effects too. Some of the side effects of such berries are following :
- Some people may be sensitive to compound (salicylates) present in such berries. Juices of such berries is specially high in salicylates. This can cause side effect to the people who have salicylates sensitivity.
- Such berries are high in fibers But you can’t eat too much fiber, If you eat too much/many berries at once or in a day can cause digestive issues like diarrhea, bloating and gas problems.
- Such berries are good source of nutrients and antioxidants and they are also a good or natural source of sugar. Blood sugar imbalance can occur when we consume too much sugar. Consuming too many berries leads to spike in blood sugar levels, which can be dangerous for those who have diabetes or another health issues.
- Blueberry is a high-oxalate food. If you have kidney stones then it’s’ important to limit the consumption of such berries because extra consumption can cause many side effects or problem top such person.
Another side effects of eating too much blueberries are following :
- Nausea.
- Reflux.
- Constipation.
- Vomiting.
- Headaches.
- Rash.
- Trouble in breathing.
- Teeth stains.
Eating too much blueberry is not beneficial even they provide many benefits because when any beneficial thing is eaten is excessive quantity then it cause side effects not any type of benefits.
Conclusion
As we studies above, eating Blueberry have many health benefits. They are low in calories and contains 0 cholesterol, rich in nutrient and antioxidants, improves brain health and also helps in weight loss but when they are consumed in excess amount they have some side effects and overeating such berries can cause problems like bloating, gas, Nausea, diarrhea, constipation etc. So, it is beneficial or Recommended by Doctors to eat such berries in a limited quantity for getting it’s benefits.
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