sPOTLIGHT iNGREDIENT: bLUEBERRY
sPOTLIGHT iNGREDIENT - bLUEBERRY
Originating from North America, blueberries’ were primarily found in the wild and cultivated in parts of Europe and Asia. Their popularity reached worldwide after they were introduced to native America.
Cranberries are closely related to blueberries and cowberry, huckleberry, sparkleberry, farkleberry etc., are some of the other species in the blueberry family.
Originally from the continent of North America, blueberries are small blue-sh purple fruits. These fruits are easy to add to your diet, whether in the form of fresh fruits or add them to your breakfast or sometimes in jams and jellies.
Types of Blueberries:
Blueberries are broadly classified into four types, they are:
Highbush Blueberries
Lowbush Blueberries
Half-high Blueberries
Rabbiteye Blueberries
Like many other berries, blueberries are power-packed with nutrients that are very beneficial for your body. It has vitamins K, C, and B, and minerals like iron, potassium, magnesium, and phosphorus, along with a healthy dose of fiber, fats, and proteins.
Fiber plays an essential role in maintaining gut health. A single cup of blueberries contains almost 4 grams of fiber, making the fruit an excellent fiber source. Consumption of blueberries will support a healthy microbiome, thereby keeping your gut health in a good place. Therefore without further ado, add these delicious, versatile fruit into a balanced diet, and you can see the difference in your gut health and entire body
Blueberries have antioxidants like vitamins C, E, and A and antioxidant compounds like anthocyanin, ellagic acid, etc. The antioxidants present in blueberries protect your body from the effects of free radicals, thereby preventing many health issues.
When compared to all the common fruits and vegetables, blueberries have the highest antioxidant levels. Anthocyanins are one group of flavonoids added to the beneficial effects of these fruits. Consume berries three times a week to reap the benefits of antioxidants.
Blueberries protect your liver from oxidative stress and reduce inflammation since it is a rich source of antioxidants and anthocyanins. It may also reduce the risk of fibrosis protecting your liver from any damage. You can include blueberries in your diet and maintain your liver health naturally. Consumption of blueberries two or three times a week helps protect your liver.
Blueberries help regulate the sugar levels in your body since it has a low glycemic index. Blueberries are beneficial for people with health issues like insulin resistance and diabetes, according to studies. When consumed regularly, one cup of blueberries gives you a much-needed health boost since it has flavonoids. You can decrease the excess amounts of blood sugar levels by consuming three servings of blueberries and other fruits like apples, raisins, and grapes.
High cholesterol levels can be very damaging to your entire body’s functioning, resulting in some health issues related to the heart. Blueberries help cells break down cholesterol since they contain a compound called pterostilbene. To keep a check on your cholesterol levels, a healthy intake of blueberry juice twice a week can be helpful.
Oxidation damage has been shown to have a direct link to cancer. The oxidation process produces free radicles that make malignant cells by causing damage to your DNA. Blueberry inhibits the damage caused by oxidation since it is a rich source of antioxidants.
Caution: The excessive consumption of antioxidant-rich food might cause a detrimental effect on your body since oxidation is a natural part of the process. Therefore to reap the benefits of blueberries, consume them in moderation.
Blueberries have a compound called anthocyanins attributed to improved cardiovascular health when consumed regularly. Anthocyanins reduce the possibility of a heart stroke by breaking down the cholesterol clogging your arteries and dilating blood capillaries. Consuming a handful of berries two times a week would suffice.
Stress caused by the oxidation process in our body can affect brain function negatively. According to animal studies, blueberries have antioxidants that may affect your brain’s areas essential for intelligence. It leads to improvements in cell signalling by benefiting the ageing neurons.
According to some studies on adults, blueberries consumption has experienced brain function improvements where they initially had cognitive impairment. Drink pure blueberry juice or a handful of berries added to your weekly intake would help.
Blueberries are nutritious fruits with minerals essential for bone health, such as phosphorous, calcium, magnesium, manganese, zinc, and Vitamin K. These minerals help build and maintain bone structure and strength when taken in adequate amounts.
The maintenance of bones and joints’ strength and elasticity are fulfilled by iron and zinc. There is a higher risk of bone fracture when your body has low amounts of vitamin K, But calcium absorption is improved when you consume an adequate amount of vitamin K. To prevent bone damage, one should eat 7-8 solid pieces of blueberries once in two/three days.
Blueberries are low in calories and rich in fiber, making them an ideal snack choice for weight loss people. The soluble fiber in blueberries makes you feel complete for extended periods by slowing down the process of digestion. Therefore if you want to lose weight healthily, include blueberries in your diet instead of sugary foods.
Blueberries are free of sodium which is an essential factor in keeping high blood pressure at bay. Adequate intake of the minerals magnesium, potassium, and calcium seems to lower blood pressure. More diversified research is needed to confirm the effects of blueberries on blood pressure.
Blueberries have many antioxidants like vitamins A and C that decrease and soothe inflammation in your body. Consumption of blueberries provides relief from joint pain, knee pain, or inflammatory diseases like arthritis, gouts, etc., with its anti-inflammatory properties.
Blueberries have a large polymer-like molecular compound that is effective in providing relief from UTIs. These polymers prevent urinary tract infections by inhibiting the urinary tract’s lining’s inner walls with certain bacterial colonies like E.Coli. Blueberries provide comfort from UTIs with their antibiotic properties. Consuming blueberry juice can be an effective treatment to prevent UTIs.
Blueberries have flavonoids called anthocyanins which improve binocular vision. The vasoactive properties of anthocyanins improve blood circulation and better vision by dilating the eye muscles’ blood capillaries. According to researchers, blueberries improve binocular vision significantly, yet they have a negligible impact on night vision.
- Danielle Lasit