Sunday, 18 November 2018

Top Based Health Benefits of Eating Blueberries of 2018

Fresh blueberries are a popular summer remedy. They have a sweet taste, and they are juicy and nutritious. Blueberries can be freshly picked and put in a variety of recipes. They can also be purchased frozen. They can help prevent heart disease and cancer and help maintain bone strength, mental health and healthy blood pressure. Blueberries can help with heart health, bone strength, skin health, blood pressure, diabetes care, cancer prevention and mental health

Top Based Health Benefits of Eating Blueberries of 2018

Blueberries contain plant compounds called anthocyanins. This gives blueberry blue and many health benefits. . One glass of blueberries provides a 24% vitamin C intake recommendation. You can use blueberries to watch waffles, pancakes, yogurt, oatmeal or cereal, mix with smoothies or syrups, or fold with muffins and sweet buns. People who use blood thinners like warfarin should consult their physician before increasing blueberry intake because high vitamin K content can affect blood coagulation. Blueberries are nutritious and delicious berry that can be used for various meals.

The flavonoid type, called anthocyanin, offers many health benefits to blueberries. Flavonoids are potent antioxidant compounds. Anthocyanins are responsible for the characteristic blue color of blueberries. It also contributes to many of the benefits of blueberries. The diverse intake of fruits and vegetables has long been associated with reduced risk of health conditions associated with many lifestyle habits. There is much research showing that increasing the intake of vegetable foods such as blueberries reduces the risk of obesity, diabetes, heart disease and overall mortality. Vegetable foods can also improve hair and skin health, increase energy, and lower overall body weight.

Health Benefits of Eating Blueberries 

Frozen blueberries are often discussed by experts. It is often said that the freezing process can weaken the health benefits of blueberries. One study found that anthocyanins were reduced by 59% over the six month period of storage. But this has not been confirmed, and other sources have taken a different stance on how to reduce the health effects of frozen blueberries. If in doubt, buy fresh organic blueberries. While more research is needed, blueberries are strongly associated with various elements of healthy life.

1) Keep healthy bones

Blueberries contain iron, phosphorus, calcium, magnesium, manganese, zinc and vitamin K. Each of these is a component of the bone. Proper intake of these minerals and vitamins contributes to the formation and maintenance of bone structure and strength. Iron and zinc play a crucial role in maintaining the strength and resilience of the bones and joints. Low intake of vitamin K increases the risk of fractures. However, proper vitamin K intake can improve calcium absorption and reduce calcium loss.

2) Skin health

Collagen is a skin support system. Vitamin C is used as an essential nutrient to prevent skin damage from sun, pollution and smoke. Vitamin C can also improve the ability of collagen to soften wrinkles and improve overall skin texture. A cup of blueberries provides 24% of recommended daily vitamin C intake.

3) Blood Pressure Drop

Maintaining low sodium levels is essential to keeping blood pressure at a healthy level. Blueberries do not have sodium. It contains potassium, calcium and magnesium. Some studies have shown that this mineral-deficient diet is associated with hypertension. Proper dietary intake of these minerals is believed to help lower blood pressure. Other studies, however, have hindered this finding. For example, a 2015 study of people with metabolic syndrome found that blueberry intake does not affect blood pressure levels daily for six weeks.

4) Diabetes Management

Studies have shown that patients with type 1 diabetes can have low blood sugar levels and high blood sugar, lipid and insulin levels in patients with type 2 diabetes. A cup of blueberries provides 3.6 grams of fiber. A large-scale 2013 cohort study published in BMJ suggests that certain fruits can reduce the risk of type 2 diabetes in adults. During the course of the study, 6.5 percent of the participants had diabetes. However, researchers found that eating three times a week blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7%.

5) Prevention of heart disease

Fiber, potassium, folic acid, vitamin C, vitamin B6 and plant nutrient content of blueberries support heart health. If you do not have cholesterol in your blueberry, it will help your heart. Fiber content helps reduce total cholesterol in the blood and reduce the risk of heart disease.

6) Blueberry for Heart Health

Blueberries help maintain cardiovascular health. Vitamin B6 and folic acid prevent the accumulation of compounds known as homocysteine. Excessive accumulation of homocysteine in the body can damage blood vessels and cause heart problems. According to a study by the University of East Anglia in the UK, regular anthocyanin intake could reduce the risk of heart attack by 32 percent among young women and middle-aged women. According to the study, women who ate at least three times a week had the best results with blueberries or strawberries.

7) Cancer Prevention

Vitamin C, Vitamin A and a variety of plant nutrients in blueberries are powerful antioxidants that help protect cells from damage caused by free radicals linked to disease. Studies have shown that antioxidants can help to inhibit tumor growth, reduce inflammation in the body, and help ward or slow down the esophagus, lungs, mouth, pharynx, endometrium, pancreatic cancer, prostate cancer, and colon cancer. Blueberries also contain folic acid and play an important role in DNA synthesis and repair. This can prevent the formation of cancer cells due to DNA mutations.

8) Improvement of mental health

Census estimates that consumption of blueberries slows cognitive decline in older women. The study also found that in addition to reducing the risk of cognitive impairment, blueberries also improve people's short-term memory and exercise coordination.

9) Healthy Digestion, Weight Loss, and Feeling

Blueberries help prevent constipation due to fiber and maintain regularity of healthy digestive tract.
Dietary fiber also functions as a "volume control" in the digestive system and is widely recognized as an important factor in weight loss and weight management. Fiber-rich foods can make you feel full or reduce your appetite. If you feel longer, you can reduce a person's overall calorie intake.

Nutrition Fact
A glass of fresh blueberries:
  • 84 calories
  • Cholesterol 0 g
  • 1.1 g of protein
  • Fat 0.49g
  • Carbohydrate 21.45 g
  • 3.6 g of dietary fiber
  • Total sugar 14.74 g

The same cup offer offers the following:
  • 24% of daily vitamin C
  • Daily 5% of vitamin B6
  • 36% of daily vitamin K
  • Blueberries also provide the following:

9 milligrams (mg) calcium
  • 0.41 mg of iron
  • Potassium 114 mg
  • 9 mg of magnesium
  • 18 mg of phosphorus
  • 1 mg of sodium
  • 0.24 mg of zinc
  • Folic acid 9 mg

Blueberries contain copper, beta carotene, folic acid, choline, vitamins A and E, and manganese.
As well as anthocyanins, vitamins and minerals, blueberries contain a variety of phenolic compounds such as quercetin, ketamine, myristate, and chlorogenic acid. These contribute to the antioxidant capacity of blueberries. A large amount of physiologically active compound shows blueberry as high in total nutrient index (ANDI). This index evaluates foods based on their vitamin and mineral content, plant chemical composition, and antioxidant capacity.

Food with the highest calories per nutrient is highest, and blueberries are included in nutritious fruits and vegetables with an ANDI score of 132. ANDI is one of several evaluation systems for food nutrition, but further research is needed to determine the role of certain foods in disease prevention.
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