Blueberries are most famous for their antioxidant properties and also perhaps their muffins. These tiny little berries sound very petite and light. But when it comes to nutritional values, these are no less than a grenade. It safe today that they pack quite a punch in the dietary department. They claim dominance in the superfood cadre by being one of the most healthy and beneficial foodstuffs out there. The benefits span over a massive range including better skin, hair, and healthier hearts. However, the feather in the cap for these tiny blueberries would be their contribution in preventing or delaying the onset of cancer. But personally, the most redeeming feature of blueberries for me will without a sliver of doubt, is the heavenly muffin. This restores the faith in the divine for me.

Feeling Blue?

Mother nature has an exuberant range of colors. Just the mere perception of the variety is a very overwhelming task. Nevertheless, this makes us appreciate the real beauty of nature. The green in the trees, red roses, yellow of the mangoes and the very perky, eye-catching purplish blue of the blueberry. The palette is brimming with different colors. However, when blueberries are cooked, their color changes. It gets a purple tinge rather than the indigo dominating.

We often use these little berries in a million different ways. The most popular styles of eating blueberries, however, are, picking them fresh. Others are incorporating them into jams, smoothies, yogurts, and pies. And of course muffins. They are native to North America. Blueberries have a history more affluent than them. Currently, the United States of America is the largest producer of blueberries.

Nutritional Profile:

Blueberries (Vaccinium corymbosum) are one among the most nutrient-dense berries. One cup serving of blueberries contains only 84 calories and about 15 grams of carbohydrates. It is a close relative of cranberries. It is high in fiber content. Blueberry is a rich source of vitamins and minerals. It is a chief supplier of Vitamin C, Vitamin K, Vitamin B6, folate, potassium, copper, and manganese. The amount of carbohydrates and sodium is sufficiently less. This is a good thing.

You must be wondering the reason for the blue color of the infamous blueberries. It is because of a compound called anthocyanin. It is also responsible for many health benefits of blueberries. Anthocyanin is a flavonoid. Flavonoids are plant compounds which have a very potent antioxidant effect.

The consumption of blueberries grew when the canning industry gained popularity. However, freezing it or canning them may reduce the nutritional value. In some folklore, people have hailed it as a gift from the higher spirit. They also refer to it as ‘star berries’ because of the star shape on the top of the berries.

Benefits of Blueberries:

1.King of antioxidants:

It would be a gross injustice not to rank it first. By it, I mean the remarkable antioxidant properties of blueberries. Antioxidants protect our bodies from free radicals. The free radicals can react without DNA and can cause cellular damage. They contribute to many diseases. The likes of which are premature aging, cancer, and multiple others. The antioxidants combine with these free radicals. They render them docile and flush them out of our bodies. Antioxidants are abundantly present in fresh fruits and vegetables. Our little blue heroes, blueberries, have the highest amount of antioxidants among all the fruits and vegetables.

2.Reinforce our bone strength:

There are a lot many things every day between our bones and blueberries. Iron, calcium, phosphorus, manganese to name a few are principal components. They make up a significant part of our bones. They are also abundantly present in blueberries. Blueberries, therefore supplement our bones by providing these minerals. Not only enhancing the bone health, but they also retain the elasticity of joints. Iron and zinc play crucial roles in the latter. Vitamin K also is an essential component when it comes to bone health. Higher risk of bone fracture is associated with low intake of Vitamin K. Thank god blueberries supply all of this.

3.Skin health:

Our skins greatly benefit because of blueberries. They have a sufficient supply of vitamin C. This plays a leading role when it comes to our skin health. It is instrumental in helping strengthen collagen’s efforts in smoothing out the irregularities. Collagen acts as a foundation for a healthier looking skin.

4.Lowering Blood Pressure:

Blueberry has a low sodium content. Sodium is a major component when it comes to blood pressure. Also, sufficient intake of other minerals such as potassium, calcium, and manganese even lower the blood pressure considerably.

5.Protection against heart diseases:

Blueberries provide ample amount of vitamin B6, C, potassium, and folate. All these nutrients keep a heart healthy and string for a more extended period.

6.Weight loss and management:

A cup of blueberries is very stomach filling. However, the calorific value is eager. The amount of fiber is also abundant which helps us keep a clean digestive system. A clean digestive system and a full stomach spell out weight management. All the nutrients we obtain after eating the blueberries also help in managing the weight.

7.Cancer deterrent:

Vitamins A, C and all the phytonutrients present in blueberries, help prevent cancer. The early onset of cancer conditions is avoided.

8.Prevents Macular degeneration:

Remember the reversing age on the skin we discussed earlier? Well, the same goes for the eye. The antioxidants work the best on the retina.

Other than the benefits mentioned above, there are also multiple other benefits. Blueberries improve mental health; they help in clotting since they contain a significant amount of Vitamin K. It helps prevent urinary tract infections, helps lower inflammation and acts as antidepressants.

They also photograph well and are the stars of multiple health magazines. Blueberries are the poster child for health and all things good. They do not lack in the taste department as well.


Food, Uncategorized

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