What Are Blueberries?
Blueberries is one of the smallest fruits. Blueberry is one of the perennial plants with blue or purple berries classified in the section Cyanococcus within the genus Vaccinium. They appear green at first but turn a deep shade of blue. Although the blueberry fruit is small and soft in appearance, there are variations in quality.
Blueberries are one of nature’s superfoods, packed with essential nutrients, minerals and a variety of health promoting compounds.
Blueberries contain more antioxidants than any other fruit or vegetable, which are very beneficial for the body.
Blueberries, native to North America, have been part of life here for 13,000 years. Approximately 1 billion pounds of blueberries are grown in North America each year.↗️
In United States, growers in 26 of its states produce blueberries commercially. More than 98% of that occurs in just 10 states, spanning the nation from coast to coast: Oregon, Washington, Georgia, Michigan, California, Minnesota, New Jersey, North Carolina, Florida, and Texas.↗️
Also in Canada, British Columbia is a primary blueberry producing region. To the south of the United States, Peru is the largest producer, followed by Chile, Mexico and Argentina.↗️
Blueberries are a excellent source of antioxidants, vitamin C, vitamin K, vitamin E, vitamin B6, folate, fiber, potassium, calcium, magnesium and phytonutrient. Blueberries have little sugar and a low glycemic index value compared to other fruits.
The delicious and nutritious fruit is blueberries. It reduces the levels of fat in the blood and suppresses the infection of various viruses. Blueberries also contain a lot of antioxidants that specifically help to retain youth and strengthen memory and other essential health benefits. Regular consumption of blueberries can reduce the risk of parkinson’s disease by 40%. The high content of ascorbic acid strengthens the immune system and improves the natural medicine foot berry for protection against viruses and beriberi.
Are Blueberries Good For You
Blueberries are good for you. The beneficial compounds in blueberries help reduce the risk of heart disease by reducing the level of harmful cholesterol in the body. Blueberry rich in fiber or fiber eliminates various stomach problems. The tannin content of this fruit is very beneficial for diarrhea. Blueberries can be just as beneficial to hamsters as they are to humans.
The anthocyanin in blueberries improve blood glucose levels and reduces the risk of type 2 diabetes. Berries are not strong carriers of iron but they act as an active iron absorber. Swedish researchers suggest that blueberries can control the painful symptoms of colitis, pain in the colon, which is part of the stomach.
A study recently published at the 2016 annual meeting of the Association for Research in Vision and Opthalmology (ARVO) found that Pterostilbene, an antioxidant found in blueberries, was found to protect against dry eye disease.
Blueberries may be effective foods that inhibit the progression of bladder remodeling and prevent the development of bladder dysfunction in obstructed bladders.↗️
Blueberries are rich in potassium, which helps prevent and control high blood pressure during pregnancy. The high vitamin C content found in blueberries helps regulate the menstruation cycle and improves ovarian function. Blueberries are full of antioxidants that help treat and prevent coughs and colds. Blueberries are rich in vitamins C and K, both of which are important for wound healing.
Blueberries are beneficial because they contain antioxidants that protect us from stress caused by sleep disorders and support brain health and memory. The compounds and nutrients in blueberries called polyphenols can be very effective in protecting teeth against the strands of bacteria responsible for accelerating tooth decay. Blueberry acts as a natural antiseptic. It disinfects the body and protects it from pathogenic influences.
How to Grow Blueberries
With very little effort and if the soil conditions are right, blueberries can be grown easily.
- When blueberries are cut in half, the seeds located in the cross section of the berry are visible. Then using tweezers, one by one seeds should be collected. collected seeds from several blueberries.
- Then, the seeds were spread on the culture soil in a plastic container. I used a peat moss based soil with a low pH.
- Place the blueberry container in a warm spot with some sunlight or under a grow light.
- After sowing, I keep plenty of soil evenly moist. Thirty day after sowing, small sprouts emerge.
- The germinated sprouts were separated one by one, transplanted to another space, and observed. The sprouts were transplanted into a cup containing peat moss based culture soil and watered abundantly.
- Thirty days after transplanting, some sprouts disappeared and some sprouts grew healthy and produced main leaves.
- After another 30 days, The weak looking sprouts are gone, and a healthy looking young blueberry plant is growing.
- After about 60 days your blueberry plants will be ready to transplant into your garden or into a large growing container.
How to Eat Blueberries
Blueberries are good to eat in the morning, especially for overweight people. Blueberry goes well with dairy products ( cottage cheese, yogurt), ice cream. It can also used as a casserole ingredient, smoothies, fresh topping on oatmeal, pancakes, waffles and other light dessert.
Oats are sometimes served for breakfast along with fruit such as blueberries. Add blueberries to green salads, especially peaches, melons, almonds and fresh cheese. Otherwise, make a blueberry jam.
- water: 126 g
- Energy: 85.5 kcal
- Total Carbohydrates: 21.7 g
- Dietary Fiber: 3.55 g
- Sugar: 14.9 g
- Protein: 1.1 g
- Total Fat: 0.488 g
- Glutamic acid: 0.135 g
The same one-cup serving provides:
- Sodium: 1.5 mg
- Calcium: 9 mg
- Potassium: 116 mg
- Phosphorus: 18 mg
- Magnesium: 9 mg
- Zinc: 0.24 mg
- Iron: 0.42 mg
- Copper: 0.086 mg
- Niacin: 0.62 mg
- Choline: 9 mg
Blueberries also provide:
- Vitamin C: 14.6 mg
- Vitamin E: 0.85 mg
- Vitamin B-6: 0.078 g
Blueberries Benefits For Male
Blueberries are beneficial for men. Blueberries are high in protein and calories, which are essential for men. The fiber and protein contained in blueberries are beneficial for men’s health. Antioxidants found in blueberries significantly increase sperm count and motility.
According to the study by Harvard University and the University of East Anglia, regular consumption of blueberries and red wine can reduce the risk of importance in middle- aged men by up to 10 percent.
Blueberries are high in resveratrol, which has anti- aromatase and estrogen lowering effects, making blueberries one of the most effective foods for increasing testosterone.↗️
Blueberries contain an antioxidant known as quercetin, which plays an important role in increasing blood flow to the genitals. Blueberries also work to boost dopamine levels, as they give the body more of a feel-good hormone.
“Blueberries contain flavonoids, such as anthocyanins and proanthocyanidins, which have been shown to improve sexual function,” agrees Elmardi. “This powerful little fruit can help prevent a variety of diseases, from cancer to heart disease,” says Ryan Andrews, director of research at Precision Nutrition in Toronto, Canada.
Blueberries Benefits For Female
If inflammation occurs inside the body for any reason, blueberries can reduce it, as it is rich in antioxidants. Not only that, but this fruit also reduce the risk of heart disease in women. Blueberries contain flavonoids. Antioxidants found in blueberries significantly increase female fertility.
According to the study, a significant 34% reduction in the risk of ovarian cancer was also seen in women with the highest intake of the flavone luteolin (found in citrus).
Published in the journal Nutrition, the Cornell University study examined how serum from participants on a blueberry rich diet affected cells responsible for muscle growth and repair in women. According to Medline Plus, blueberries are safe during pregnancy when eaten as a regular meal.
The current study investigated the effects of blueberries on blood biomarkers of oxidative stress, inflammation, and antioxidant defenses in postmenopausal women with pre- and stage 1- hypertension.
Blueberries are good source of fiber and help maintain weight balance, which increases the chances conception. Blueberries also work to boost dopamine levels, as they give the body more of a feel-good hormone. Nutritionist Naisha Sahani says, “Blueberries are good for everyone, but especially for women, as they are a great source of nutrients and vitamins that women lack.
Wild Blueberries Benefits
- Wild Blueberries are rich in antioxidants, especially anthocyanin, which is a powerful anti-inflammatory compound and is thought to protect the body from inflammation and prevent other degenerative diseases such as brain aging, Alzheimer’s.
- According to a study published in the September 2013 issue of the American Journal of Clinical Nutrition, polyphenols high in wild Blueberries have been linked to improved endothelial function, which predicts cardiovascular disease risk.
- This based on research published in the October 2015 issue of the European Journal of Nutrition, which showed that wild Blueberries boost memory and concentration in school age children, and that it benefits others besides the child.
- Wild Blueberries contain compounds that prevent bacteria responsible for urinary tract infections from attaching to the bladder wall.
- Anti- aging properties of wild Blueberries have a direct effect on the skin, its antioxidants can prevent wrinkles, premature aging or acne and can help improve blood circulation and prevent scarring and other skin damage.
- In April 2010 researchers at the University of Cincinnati reported that 9 older adults who drank wild Blueberry juice daily had significant improvements in cognitive function, including associative learning and word list recall.
Benefits of Blueberries
Blueberries have many health benefits compared to other berries.
It Reduces The Risk of Heart Disease
Blueberries improve cardiovascular health by protecting blood vessels in several ways. The flavonoids in blueberries also work to lower blood pressure, which will reduce the risk of heart disease. Blueberries are actually certified as heart healthy through the American Heart Association Heart Check food certification program.
Blueberries are rich in phytochemicals, including of anthocyanin pigments that reduce the risk of cardiovascular disease, death, and type 2 diabetes, and improve weight maintenance and neuroprotection.↗️
It is known that blueberries can regulate blood cholesterol levels and reduce the risk of blood clots in our nerves due to some of its antioxidant properties, so it can play a very protective role against heart disease.
According to a study of 93,600 young and middle aged woman, researchers found that high intakes of anthocyanins reduced the risk of heart attack by 32 percent.
U.S According to the Highbush Blueberry Council, researchers believe the antioxidants in blueberries work to reduce the buildup of “bad” LDL cholesterol in artery walls that contributes to cardiovascular disease and stroke.
New research published in the American Journal of Clinical Nutrition found that eating 150 grams of blueberries per day reduce the risk of cardiovascular disease by up to 15 percent.
Eating a cup of blueberries a day reduces risk factors for cardiovascular disease, according to new research led by the University of East Anglia in collaboration with Harvard and colleagues across the United Kingdom.
Blueberries Boost Memory and Brain Function
According to a study, the high amount of antioxidants in blueberries has been shown to boost brain performance and improve memory at all ages, and to improve and protect the brain of older, adults, because the flavanols in blueberries directly interact with neurons at the molecular level, initiating signaling.
A study conducted on young and older adult participants who consumed blueberries showed increase blood flow to the core of the brain, improved memory, and increase attention to essential tasks.
Antioxidants called flavonoids in blueberries have the ability to prevent age related memory loss and serious diseases like Alzheimer’s disease and parkinson’s.
A 2016 study found that eating blueberries may help reduce the genetic and biochemical divers behind depression and suicidal tendencies associated with post traumatic stress disorder (PTSD).
A study suggested that berries change the way neurons in the brain communicate, thereby, preventing inflammation in the brain that can neuronal damage and improving both motor control and cognition.
Alzheimer’s is a from of dementia that affects the parts of the brain that control thought, memory and language. Antioxidants in blueberries prevent Alzheimer’s disease. In addition to being packed with nutrients, blueberries are 85% water. Water is essential for optimal brain function. When you’re dehydrated, you’re more prone to mood swings and anxiety.
It Can Help Fight Cancer
Anti- cancer agents found in blueberries include anthocyanosides and resveratrol. Anthocyanosides are among the most powerful antioxidants and have been found to have many anti- cancer properties, including radical scavenging activity, stimulation of phase two detoxifying enzymes, and reduction of cell proliferation and inflammation.↗️
Antioxidants in blueberries have also been found to reduce the growth of abnormal cells that fuel cancer development. Blueberry consumption is associated with a reduced risk of breast cancer.
Berries in general are rich in phenolic compounds, known for their high antioxidant capacity. Specially, evidence from in vitro, in vivo, and a few clinical studies suggests that blueberries and their active ingredients show promise as effective anticancer agents both as functional foods and nutritional supplements.↗️
Several studies have shown that regular consumption of blueberries Juice can reduce the growth of many cancers by stopping the growth of cancer cells in certain organs such as breast, stomach, prostate and intestine.
Can Control Diabetes
Blueberries are a dietary source of polyphenols, especially anthocyanins. Which has been identified as having a strong association with reduce type 2 diabetes risk, moreover, few human clinical trials to date have evaluated the potential beneficial health effects of blueberries in populations with type 2 diabetes.↗️
According to various studies, it has been found that blueberries have a great effect on obese adults with prediabetes and improve their insulin sensitivity. Blueberry bioactives increase insulin sensitivity, thereby keeping under control by regulating blood sugar levels in type 2 diabetics.
Another study showed the beneficial properties of blueberries in improving insulin resistance and glucose tolerance, with the potential to help prevent and manage type 2 diabetes.
According to study, eye related complications can be a real concern for diabetics, but blueberries can help keep that worry at bay: their anthocyanins protect retinal cells from diabetes- induced oxidative stress and inflammation.
It Regulates Blood Sugar
Research from Louisiana State University has shown that blueberries can help your body process glucose more efficiently meaning they help improve your insulin sensitivity. By doing this, it helps you keep your blood sugar levels under control, which can then help you avoid diabetes.
Maintain Healthy Bones
Blueberries are rich in nutrients like calcium, phosphorus, manganese, zinc and iron. Which promotes healthy bones growth. Iron and zinc play an important role in maintaining the strength and flexibility of bones and joints. Also, calcium helps increase bone density.
Many times many muscle problems occur as a result of excessive exercise. Blueberries help to heal muscle problems faster. Vitamin K is associated with a reduced risk of fractures and adequate vitamin K intake improves calcium absorption and may Reduce calcium loss.
A number of studies have been reviewed to determine the effects of polyphenol intake on bone health, particularly from berries. High berry intake reveals a positive association with higher bone mass, potentially reduce the risk of age related bone loss.
Blueberries seem to reduce bone breakdown (resorption) rather than increase bone formation like prunes. Another good feature of blueberries is that they convert excess sugar in the body into muscle cells that are used for energy.
Blueberries Reduce DNA Damage
DNA damage also plays a critical role in the development of diseases such as cancer. Blueberries can also neutralize free radicals and prevent them from damaging your DNA.
According to one study, in the blueberry polyphenol and 1% flavonoid group, animals fed only this 1% flavonoid diet had significantly less DNA damage in their livers than controls.
Research shows that blueberries help people life longer. Flavonoids molecules in blueberries combat DNA damage and prevent brain cell damage.
Studies have shown that blueberries have a strong ability to improve DNA and can delay the aging process through several processes, including DNA repair.
Blueberries are a rich sources of anthocyanins, which may Improve cell protection against oxidative stress and affect endothelial function in humans. Blueberries appear to be sufficient to improve the antioxidant defense of cells against DNA damage.↗️
May Help Maintain Eye and Skin Health
Regular consumption of blueberries has been shown to improve blood and oxygen flow to the eye and antioxidant protection, which may help reduce the risk of cataracts and macular degeneration.
According to the “Journal of Orthomolecular Medicine, ” vitamin C lowers intraocular pressure, reduce the risk of glaucoma. Glaucoma, which refers to a variety of eye conditions that damage the optic nerve, is the second most common cause of blindness in the U.S vitamin C helps maintain the connective tissue of the eye an can prevent degeneration.↗️
Blueberries are rich in anthocyanins,My powerful antioxidants that strengthen collagen formation in the retina and provide extra vision protection. Berries help most healthy people see better in the dark.
According to one study, a high anthocyanin intake can reduce eye fatigue in people with myopia by improving contrast sensitivity.
It reduces the signs of aging and dryness of the epithelium, making the skin smoother and more elastic. Berries are able to protect the skin from the harmful effects of ultraviolet radiation. The glycemic index of blueberries is low, so keeping blueberries in the diet can eliminate acne problem. Blueberries contain antioxidants and vitamins that are great for the skin. Blueberries nourishes the skin and brings back the glow naturally.
Maintains Weight Control
Accumulation of fat around the stomach and liver leads to weight gain. Blueberry helps to lose weight. Blueberry is a low calorie fruit, it will help break down fat cells, turning them into energy. As a result of which the weight is also under control.
Pectin obtained from blueberries, which is part of the fruit, has a beneficial effect on the gastrointestinal tract, which accelerates metabolism, which leads to weight loss. Blueberries are a high fiber food, which makes you feel fuller longer than low fiber foods, allowing you to eat less and keep your weight under control.
Anti- Inflammatory and liver Function
It has been shown that blueberries play an important role in liver fibrosis reversal. Moreover, the combination of blueberries and probiotics can effective reduce liver inflammation.↗️
Blueberry extract has been identified as a novel therapeutic agent dye to its an antibacterial and anti-inflammation properties.
Pregnancy and Breast- Feeding
For pregnant women, the anti-inflammatory, choleretic, antiscorbutic properties of Blueberry will be valuable. Berries strengthen the immunity of pregnant women and increase the body resistance to many diseases and help with general weakness.
Blueberries Side Effects
- The restriction of blueberries for pregnant women is associated with the risk of allergic reactions in the baby.
- If a person suffers from cardiovascular disease and uses blood thinning drugs, he should not eat blueberries.
- Blueberry, which has both benefits and harms, if consumed in excess, can cause headaches, vomiting, nausea and allergic reactions.
- You should stop eating blueberries at least two weeks before your surgery. This is because blueberries affect blood sugar levels.
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