12 Health Benefits of Eating Blueberries & Side effects
Know Your Fruit - Blueberries
Lauded for their purported health advantages, blueberries are a fruit that pretty much everybody considers healthy. They are definitely rich in health-protective polyphenols, and they provide a decent choice of nutrients and minerals too. With a deep blue colour, they are also attractive of their look. Blueberries may also lower high blood pressure and improve cardiovascular risk factors. Blueberries are really low in carbohydrate too, putting them close to the top of the low carb list of fruits.
Nutrition Facts of Blueberries
Calories - 57 kcal
Carbohydrate - 14.5 g
Fiber - 2.4 g
Sugar - 10 g
Fat - 0.3 g
Protein - 0.7 g
Vitamin K - 24% RDA
Manganese - 17% RDA
Vitamin C - 16% RDA
Vitamin B6 - 3% RDA
Vitamin E - 3% RDA
12 Health Benefits of Eating Blueberries
1. Blueberries Can Help Improve Brain Function
Anthocyanins in blueberries have been associatedwithmemory and thinking improvement as well as to the mitigation of neurodegeneration.
2. Blueberries Can Decrease the Risk for Heart Disease
Blueberry polyphenols have antioxidant properties, which may alsoprotectagainst heart disease.
Blueberries also can reduce high blood pressure and cholesterol.
3. Blueberries Can Potentially Lower Blood Pressure
Blueberries increase nitric oxide, which will increase blood flow and reduce blood pressure.
4. Blueberries Can Help Manage Diabetes
Consumption of blueberries may also lower the risk of developing type 2 diabetes.
5. Blueberries Can Help Maintain Healthy Bones
The following essential nutrients present in blueberries are vital for preserving bone health-
- Vitamin A
- Vitamin K
- Vitamin C
- Vitamin B
Oxidative stress and decreased estrogens as a result of ageing can decrease bone strength. Daily Blueberries eating habit can help in bone health.
6. Blueberries May Prevent Different Forms of Cancer
Blueberries might also prevent most cancers because of effects like anti-inflammation, antioxidation, inhibition of cancer growth, and increased celldeath (apoptosis) in cancers cells.
7. Blueberries Can Potentially Increase Lifespan
Blueberries contain polyphenols and resveratrol, which could help increaselongevity and decrease the destructive outcomes associated with ageing.
8. Topical Blueberry Extract Can Reduce Wrinkles
Blueberry extract and C-xyloside application to the skin for 12 weeks resulted in significant improvement in skin firmness, wrinkles, and hydration.
9. Blueberries Can Contribute to Weight Loss
Fruits such as blueberries with a high fiber content increase satiety and decrease fat storage.
Also, blueberries are rich in anthocyanins, which have useful outcomes on weight problems and associated metabolic complications.
10. Blueberry Husks with Probiotics Help Alleviate Inflammatory Bowel Disease
Blueberry husks contain polyphenols, which have antimicrobial effects on harmful bacteria that are connected to inflammatory bowel disease.
11. Blueberries Can Help Detoxify Heavy Metals
Heavy metals along with arsenic, cadmium, lead, and mercury produce oxidative stress and affect essential functions, and a buildup of those metals can cause toxicity. Blueberry anthocyanins can detoxify and chelate aluminium, iron, copper, and different metals.
12. Blueberries Can Potentially Prevent Urinary Tract Infections
Blueberries are regularly recommended and used to prevent urinary infections (UTI).
Side Effects of Eating Blueberries
No matter the safety and good health results of blueberry consumption, Excessive intake might also have some potential adverse results.
Blueberries can decrease blood sugar: Blueberries are rich in anthocyanins which have glucose reducing outcomes inside the body. This will be dangerous for medicated diabetic patients with low blood sugar.
Over-consumption of blueberries can prevent blood clotting, inflicting immoderate bleeding from cuts and lacerations (a torn ragged wound).Resveratrol can decrease blood clotting with the aid of inhibiting the tissue issue (number one initiator of the blood coagulation cascade). Those outcomes can be risky for individuals with hemophilia, undergoing surgical or the using blood thinners.
Vitamin E and resveratrol can cause widening of the blood vessels (vasodilation) decreasing blood pressure. Those effects may be dangerous for individuals with low blood pressure.
Did you Know?
Do blueberries make you poop?
As we all know, blueberries are rich in dietary fiber and antioxidants that can relieveconstipation and make you poop. Ensure you avoid canned blueberries - as these are additionally sweetened and contain lesser nutrients.