Blueberries

Blueberries

 

Blueberries are very popular due to their health benefits. They are grown commercially in America and Europe. Blueberries are small round berries ranging from 5-16mm in diameter and blue to purple in colour. They are low in calories and packed with several vitamins, minerals and antioxidants. They are often marketed as superfoods. Blueberries have a pleasant, sweet taste. Nutritional facts of blueberries per 100 grams:

 

Carbs present in blueberries are simple sugars but also contain some fiber. The glycemic index score of blueberries is 53, which is considered relatively low. Being relatively low in GI blueberries should not cause major spikes in blood sugar and are considered safe for people with diabetes. Blueberries also contain a decent amount of fiber. Blueberries are packed with fair amounts of vitamin K1, vitamin C, and manganese. Vitamin E, vitamin B6, and copper are also present in blueberries in small amounts. Blueberries are also zipped with good amounts of plant compounds and antioxidants including anthocyanins, quercetin, and myricetin. The main antioxidants of blueberries are anthocyanins. They belong to a large family of polyphenols called flavonoids and are known for their numerous health benefits.

Blueberries are beneficial for heart, brain, and blood sugar. Heart related issues are one of the leading causes of morbidity and mortality all over the world. According to a report, blueberries may inhibit the oxidation of LDL cholesterol. Also, significant health benefits are reported in people consuming blueberries having high blood pressure, a major cause of heart attack. Intake of high flavonoid foods like blueberries are linked with better brain function in elderly (above 65 years). Eating blueberries may prevent oxidative stress which plays an important role in the aging process. 

The prevalence of diabetes is increasing worldwide. According to some test-tube studies, anthocyanins in blueberries can have beneficial effects on blood sugar control. It may also improve insulin sensitivity in obese people. When eaten in moderation, blueberries don't have any side effects. Allergy caused due to consumption of blueberries is very low.