Prospective health benefits of consuming blueberries

As summers are about to come and along this Fresh blueberries will also come .Blueberries are one of the most popular summer treats of all time. These are sweet, juicy, and full of nutrients, you can eat freshly picked as well as include into a variety of recipes.

Blueberries contain a type of flavonoid known as anthocyanins, which are important for giving foods such as blueberries, cranberries, red cabbage and eggplants their iconic deep red, purple and blue hues. Anthocyanins are responsible for more than just the blueberry's pretty blue colour - they also contribute to the popular fruit's numerous health benefits.

Prospective health benefits of consuming blueberries:

Taking fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. According to studies increasing taking of plant foods like blueberries decreases the risk of obesitydiabetesheart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

Maintaining healthy bones:

The iron, phosphorous, calcium, manganese, magnesium, zinc and vitamin K in blueberries all help to building and maintaining bone structure and strength.

Iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints. Low intakes of vitamin K have been associated with a higher risk for bone fracture, while sufficient vitamin K intakes improve calcium absorption and may reduce calcium loss.

Lowering blood pressure:

Maintaining a low sodium intake is essential to lowering blood pressure. Blueberries are free of sodium and carries potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.

Warding off heart disease:

The blueberry's fibre, potassium, vitamin C, vitamin B6 and phytonutrient content, accompanying

Its lack of cholesterol, all support heart health. The fibre in blueberries helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Vitamin B6 and folate prevent the build-up of a compound known as homocysteine. When large amounts of homocysteine compile in the body, can damage blood vessels and lead to heart problems.

According to a recent study from the Harvard School of Public Health and the University of East Anglia, regular utilization of anthocyanins can reduce the risk of heart attack by 32% in young and middle-aged women. The study, which was led by nutrition professor Aedin Cassidy, PhD, MSc, BSc, found that women who consumed at least three servings of blueberries or strawberries, showed the best results.

Healthy digestion:

Because of their fibre content, blueberries help to prevent constipation and promote regularity for a healthy digestive tract.

Fighting wrinkles:

Collagen, the skin's support system, relies on vitamin C as an important nutrient that works in our bodies as an antioxidant to help to keep away the damage caused by the sun, pollution and smoke. Vitamin C also promotes collagen's ability to smooth wrinkles and improve overall skin texture. Only one cup of blueberries provides 24% of your daily need for vitamin C.

Weight loss and satiety:

Dietary fibre is commonly recognized as an important factor in weight loss and weight management by functioning as a "bulking agent" in the digestive system. High fibre foods increase satiety and reduce appetite.

Improving mental health:

Population-based studies have shown that consumption of blueberries can reduce the risk of cognitive decline as well as Parkinson's disease - a neurodegenerative disorder resulting from cell death in parts of the brain.5

Studies have also brough the result that in addition to reducing the risk of cognitive damage, blueberries can also improve short-term memory loss and motor coordination.

Preventing cancer:

Vitamin C, vitamin A, and various phytonutrients in blueberries function as powerful antioxidants that help protect cells against free radical damage. They inhibit tumor growth, decrease inflammation in the body and help ward off or slow several types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.

Blueberries also contain folate, plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

Managing diabetes:

Studies have shown that type 1 diabetics who consume high-fibre diets have lower blood glucose levels and type 2 diabetics may have refined blood sugar, lipids and insulin levels. One cup of blueberries contributes 3.6 grams of fibre.

The Dietary Guidelines for Americans suggests 21-25 grams of fibre per day for women and 30-38 grams per day for men.



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