Blueberries are highly nutritious fruits or berries with great anti- ageing potentials. They are rich source of important vitamins and minerals aiding to improve the health of bones, heart , brain and nervous system.
Nutritional facts about blueberries
The blueberries are fruits with high Aggregate Nutrient Density Index (ANDI). This index rates foods based on their vitamin and minerals content, phytochemical composition, and antioxidant capacity. They also provide several health benefits to the body.
They are rich sources of vitamin C, vitamin K, minerals manganese, potassium, calcium and dietary fiber. Blueberries are one of the abundant sources of anthocyanins and other polyphenols antioxidants.
Commercially cultivated highly nutritious blue berry species include high bush blueberry (Vaccinium corymbosum L.), rabbit eye blueberry (V. virgatum Aiton), lowbush blueberry (V. angustifolium Aiton), and European blueberry (V. myrtillus L.).
Blueberries are also enriched with, beta-carotene, folate, choline, and manganese, anthocyanins, vitamins, and minerals & a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid. These contribute to the antioxidant capacity of blueberries.
Health benefits of blueberries
- Blue berries are rich source of antioxidants
The lowbush blueberries [Vaccinium angustifolium] have more anthocyanin and polyphenols with antioxidant properties. Anthocyanins are flavonoid antioxidants. In addition, they contain vitamins having antioxidant properties.
- Neuroprotective effect
Owing to the presence of antioxidants in abundance blueberries possess neuroprotective properties. Consumption of blue berries help to prevent neuronal damage in the brain and nervous system. This is very crucial in preventing age related and free radical mediated dementia of various types.
The past few decades have witnessed a surge in Alzheimer’s disease and Parkinson’s disease. Neuronal damage stemming from known and unknown causes contributes to dementia or memory loss associated with these disease conditions. Blue berries help to prevent free radical damage induced neuronal degeneration and prevent neurodegenerative diseases to a large extent.
- Cardioprotective properties
Blue berries have cardioprotective effects and hence consumption of blueberries help to prevent heart attacks if combined with efficient lifestyle modifications.
One cup of blueberries can provide around 24 percent of the recommended daily value [dv] of vitamin C. Vitamin C is an effective antioxidant. It also boosts immunity as well as health of blood vessels..
- Blueberries to reduce risk factors causing metabolic syndrome
Research data show that regular consumption of blueberries helps to improve the health of arteries, blood lipid levels and reduce the insulin resistance in people with metabolic syndrome. Blueberries can be consumed by diabetic people also. It do not cause a blood glucose spike on moderate intake.
- Blueberries improve bone health
Blue berries also improve bone mineralization and bone health. They contain minerals such as iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these nutrients have great role in the formation of bones &in maintaining bone health. So, blueberries need to be added particularly in the diet of ageing population. Ageing is associated with bone density loss. Menopause is associated with estrogen deficiency associated bone thinning. Cardiac health is also compromised under declining estrogen hormones in menopausal women. Blueberries help to improve heart health as well as bone health. Minerals potassium [114mg], calcium, and magnesium along with Fiber, folate, vitamin C, vitamin B6, and phytonutrients play vital role in protecting heart health.
- Blueberries delay signs of skin ageing
Blueberries are abundant source of antioxidants and vitamin C. These nutrients synergistically do good to your skin acting as collagen growth promoters to prevent wrinkles, adding strength to skin and neutralizing free radical damage to skin. They are very effective anti-ageing berries with antioxidant potential and enhances the glow of your skin.
Apart from the health benefits mentioned here blueberries provide several other good effects. They are rich in fibers and hence their role in improving cholesterol as well as digestive health are undeniable.
Blue berries are comparatively low in sodium and fat. Therefore, it can be consumed by obese and hypertensive [ having high blood pressure] people also.
In a nutshell, we can conclude that blueberries are good addition to our diet plans focusing on lifestyle modification to prevent non communicable and life style diseases.
written by dr sanjana p [copyright]
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