The blueberries usually grow in a flowering shrub similar to huckleberry and cranberries. The fruit itself is not big considering the diameters of blueberry can reach only about 6 millimeters. When they were young, blueberry usually has green skin that will turn into purplish blue when they ripen.
Blueberries have been listed as one the fruits that contains highest level of anti-oxidant. It is also famous for its unique anti-inflammatory substances. With its indigo colored usually covered in bloom that is the white powdery wax on its skin, blueberry is very appealing for many people.
Many tasty dishes have included blueberries in it. From main dishes to dessert, blueberries are basically good to go with mostly everything. Its sweetness and slight amount of tang really blends in with any type of flavors from roasted duck to homemade muffin and jam. Its juicy yet firm texture can also enriched the texture in your salad and make it more interesting.
We have touch base a tiny portion of blueberries’ benefits for our health in the opening of this article. Later, we are going to share with you the nutrition fact of blueberries, highlighting the calories in this little gift in summer as well as other benefit that this fruit contains.
NUTRITION FACT OF BLUEBERRIES
One cup of blueberries or about 100 grams of blueberries contains calories that range from 56-57 kcal, 2 grams of dietary fiber, 14 grams of carbohydrate, and 1 gram of protein. This is an average serving of our usual daily fruit intake in a day.
Other than the above mentioned nutrition, blueberries also have 0 mg of cholesterol that makes this fruit very good to be taken by people with high blood pressure or who has problem with their heart rate.
Even though blueberries contains about 10 grams of sugar, but this is not some artificial sugar that might have bad impact for person’s health or may be someone who suffer from diabetics, this is the type of natural sugar that is safe to be consumed by everyone.
Blueberries also contains high mineral such as calcium. In a single serving cup that is 100 grams of blueberries, it can contain about 6 milligrams of calcium, 0.28 of iron, 6 milligrams of magnesium, 12 milligrams of phosphorus, and 77 milligrams of potassium
Considering all the above nutrition, blueberries surely have numbers of benefit if it is consumed regularly.
BENEFITS OF EATING BLUEBERRIES
1.Detoxing Our Body
Blueberries with its high level of anti-oxidant can help our cells to regenerate. The fact that we are facing the roaming free radical in daily basis can cause some serious health problem for us such as early aging as well as cancer.
A family of polyphenols that is called flavonoids has been found to be the main source of anti-oxidant compound in blueberries. This type of flavonoids that is called anthocyanin is considered as one of the reason why blueberries have so many benefits for our health especially for those who suffer from heart problem. Anthocyanin has also been studied to be the one who gives blueberries its natural blue color.
2.Reduce the Risk of DNA Damage
Damaged in our DNA occurs every single day. This is one of the reasons that have been scientifically proven for us to grow old. It has been said that DNA damage can occur to tens of thousands of times in one day. Again because of its high level of anti-oxidant, blueberries can neutralize the free radicals that enter our body and reduce the DNA damage that happen in us.
A study has been completed that involved about 167 participants who were told to drink about 1 liter of apple and blueberries mixture every day for about 4 weeks. At the end of the 4th weeks, the level of DNA damage caused by free radicals has been reduced for 20%. This study also has been supported by smaller studies using blueberries powder.
3.Help You with Your Diet Plan
As we showed you before about the nutrition fact of blueberries, its high amount of fiber can help you with your diet plan. Fiber can make you fell full longer and also it can help to bulk up your stool and make your bowel movement easier which eventually will also help you with your digestive system in general.
4.Booster for Your Brain
European Journal of Nutrition has established a result of their study involving 21 children who were asked to drink blueberry regularly. This study resulted that drinking blueberry regularly can improve the cognitive performance of these children compared to placebo.
This impressive health benefits again is resulted because of the high anti-oxidant that blueberries contains. This anti-oxidant substance can help our brain cells to regenerate thus it can perform better. Not only for children, consuming this blueberry drink for 12 days in a row can also enhance memory in older people.
5.Protect You from Diabetics
It has been mentioned before that blueberry contains an ingredient called anthocyanin. This substance can cause blueberries skin to be blue. This ingredient or substance can have great benefits for insulin sensitivity and glucose metabolism.
Because of this benefit, blueberry is considered as safe to consume fruit for diabetic or even to protect those with sweet toothed problem from increasing sugar blood level. Because even though the level of sugar in this fruit is pretty high, but they are all natural sweetener and all the other bioactive compounds that blueberries have outweigh the sugar level that it carries.
So eat fresh, or juice, or even drinking from natural blueberry powder, this tiny little fruit can have a big impact on your health. However, of course if you want a maximum health performance, consuming other healthy diet and living a healthy lifestyle is necessary. Also, if you have any allergic reaction appearing after a few of blueberries consumption, it is recommended that you should see your paramedic straight away to avoid any further complication.