BerriesNutrition

The Benefits of Blueberries

Blueberries are indeed a blessing of nature. These are not just full of health benefits but also rich in taste. Wild blueberries grow in low-spreading bushes across Southern Canada and the East Coast of the United States. There are different types of blueberries that are grown around the globe and harvested normally in May through mid-august, but it may vary based on your location. Always choose organic blueberries over the conventional ones because they are often laden with harmful pesticides. You can also grow blueberries and its bushes grow well when peat moss is added to the soil.

If you love eating blueberries but aren’t aware of its numerous benefits then buckle up because we have discussed its benefits in quite a detail so you can know better about your favorite berry.

Nutrition facts

One cup of blueberries contains:

  • 84 calories
  • 3.6g of dietary fiber
  • 0g of cholesterol
  • 1.1g of protein
  • 0.49g of fat
  • 21.45g of carbs
  • 14.74g of total sugars
  • 9mg of calcium
  • 0.41g of iron
  • 114mg of potassium
  • 9mg of magnesium
  • 18mg of phosphorous
  • 1mg of sodium
  • 0.24g of zinc
  • 24% of daily vitamin C
  • 5% of daily vitamin B6
  • 36% of daily vitamin K

Uses of Blueberries

Blueberries can practically be added to any food to provide a sweet-tart taste to it. They can also be used as toppings on salads or oven-baked foods. Here are a number of other uses:

  • If you are a smoothie lover, add a handful of frozen blueberries into the blender to make a refreshing morning drink.
  • Add fresh or dried blueberries on the top of your cold breakfast cereals
  • Blend them in a blender and add a little water to make a fresh syrup to top desserts or breakfast foods
  • You can also make a healthy dipping sauce by blending together a handful of blueberries, Greek yogurt, and a few slices of candied ginger.
  • Use them as a garnish for fruit punch, sangria, and other party drinks.

Benefits for Health

Helps burn fat

Blueberries are a rich source of dietary fiber that can help you feel full for a longer period of time because it easily dissolves in the water which in return decreases your appetite. You can make yourself a healthy morning smoothie by mixing blueberries and other healthy fruits you like, it won’t just give you a refreshing taste but also help burn that extra layer of fat.

Keeps your digestive system healthy

A healthy digestive system means healthier and acne-free skin. A disturbed digestive system leads towards many diseases. Blueberries are a natural way of keeping the digestive system healthy because of the soluble fiber available in them. The fiber present in them helps expel the fungus and yeast from your body.

Reduces the risk of cancer

Our body contains free radicals that are a result of oxidation and can cause damage to the malignant cells and the DNA. Those free radicals can also cause deadly cancer and daily consumption of blueberries can lower the risk of cancer because of the high amount of anti-oxidants present in them.

Boosts brain health

Many studies have shown that consuming blueberries can improve memory and cognition. In a study conducted in 2016 in the European Journal of Nutrition, consuming a blueberry drink was found to enhance the cognitive performance in 21 children. In another study, drinking wild blueberry juice daily for 12 weeks resulted in improved memory in the older adults.

The same antioxidants in the blueberries that help keep our digestive system healthy can also protect the brain from free radical damage and promote healthy brain aging.

Eye care

Blueberries contain special anti-oxidants known as carotenoids that can help prevent or delay all the age-related ocular problems such as macular degeneration, cataracts, myopia, dryness, hypermetropia etc.

Reduce muscle damage after strenuous exercises

If you are a person who loves staying fit then you must have faced soreness and fatigue due to strenuous exercises. Blueberry supplements such as Wild Blueberry Concentrate can be consumed to reduce the soreness and damage that occurs at the molecular level. A study including 10 female athletes also proves that blueberries accelerated their muscle recovery after strenuous leg exercises.

Benefits for Skin

Product
Visual
Where to Buy

Wild Blueberry Concentrate

Olay Body Lotion, Silky Berry

Laneige Lip Sleeping Mask Berry

Blueberries don’t just have health benefits, but they also benefit the skin in several ways. Their daily consumption can help in various skin conditions especially damaged and acne-prone skin. There are thousands of skin care products that have blueberry as an essential ingredient to keep the skin healthy and refreshing.

If your lips are dry and have a flaky dead skin on them then you can apply LANEIGE LIP SLEEPING MASKat night which is made by combining blueberries with other special ingredients that are rich with vitamin C, anti-oxidants and other healthy properties that can help our lips look fresh every time.

Anthocyanin present in the blueberries also does wonders to our skin health by preventing oxidative DNA damage and the abundance amount of vitamin C is a big factor in building collagen that prevents skin damage caused by dust, pollution, and UV rays. This is why blueberries are a vital ingredient in most of the products that prevent wrinkles, age spots and acne.

Repairs the age-damaged skin – we already know that the free radicals in our skin can cause a lot of damage including early signs of aging, the appearance of spider veins, and dark spots. Blueberries can fight them all in the best way. You can either make a home-made blueberry mask or apply Olay Body Lotionwhich is also made with freshly-picked blueberries. To make a home-made mask you can blend together yogurt with a handful of berries and once the mask is ready, apply it on the skin and keep it on for 20 to 30 minutes to get some excellent results.

Fights acne and prevents it

Blueberries due to the abundance of salicylic acid work great in preventing and fighting acne. If your skin is prone to acne and you want a natural remedy to fight it, you can apply a home-made blueberry mask to achieve a blemish-free skin. To make the mask, take some blueberries, crush them and mix with honey and lemon juice. Apply it to the affected areas and keep it on for a while and then rinse it off for refreshing results.

Side Effects

Everything that has benefits also comes with some side effects and so does the blueberries. A few side effects of blueberries include:

Blood-thinning Blueberries contain vitamin K that may interfere with the blood-thinning and result in a blood clot. Consuming blueberries isn’t a good idea for people who take blood-thinning medication (warfarin) or suffer from blood disorders i.e. hemophilia.Allergies

Excessive consumption of blueberries might result in allergies such as itching, difficulty in breathing or swelling.


Excessive consumption of blueberries might also lower blood glucose levels which could be a major problem, especially for a diabetic person.

Conclusion

As blueberries are a great natural source of many health and skin benefits, they can be consumed or used on daily basis in different ways. You can prepare a refreshing morning smoothie or use blueberries for topping over your favorite foods. However, it is recommended that you should consume them in a moderate amount so you can stay away from its side-effects.

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