Blueberries are a type of berry that you should try, apart from the more popular strawberries. This fruit, which looks like a grape but is dark blue in color, is rich in nutrients and provides benefits for the health of the body. Want to know what are the benefits and content of blueberries? Come on, see the following explanation.
The nutritional content of blueberries
Blueberries, which have the Latin name Cyanococcus, are usually eaten with yogurt, a topping for cakes, or a sweetener for pies. This fruit can also be consumed in the form of juice or fruit jam which spoils the tongue.
In addition to its delicious taste, blueberries are rich in nutrients that provide healthful benefits to the body. In 100 grams of blueberries contain various nutrients as follows.
1. Protein: 0.7 grams.
2. Fat: 0.3 grams.
3. Carbohydrates: 14 grams.
4. Fiber: 2.4 grams.
5. Sodium: 1 mg.
6. Calcium: 6 mg.
7. Iron: 0.28 mg.
8. Potassium: 77 mg.
9. Folate: 6 mcg.
10. Thiamine or vitamin B1 : 0.37 mcg.
11. Riboflavin or vitamin B2: 0.41 mcg.
12. Niacin or vitamin B3: 0.418 mcg.
13. Pantothenic acid or vitamin B5: 0.124 mcg.
14. Pyridoxine or vitamin B6: 0.052 mcg.
15. Vitamin C: 9.7 grams.
16. Vitamin E: 0.57 mg.
17. Plus, vitamin K: 19.3 mcg.
Health benefits of blueberries
Based on its nutritional content, blueberries have the potential to provide health benefits, including:
1. Has the potential to reduce the risk of cancer
Blueberries are rich in antioxidants, such as vitamin C, lycopene, lutein, and zeaxanthin. This powerful antioxidant can counteract free radicals, which are molecules found in cigarette smoke or pollution that can cause oxidative stress that triggers inflammation and damage to cells.
The effect can also trigger the growth of cancer cells in the esophagus, lung, pancreas, or intestine. So, by consuming this antioxidant-rich fruit, you can get the benefits of protection from cancer.
The folate content in blueberries also plays a role in DNA synthesis and repair, which can prevent the formation of cancer cells due to DNA mutations.
2. Helps maintain bone health
In addition to antioxidants, the calcium content in blueberries turns out to have properties in maintaining bone health. A 2019 study on FEBS Open Bio suggests that blueberry nutrition can help build bones and fight oxidative stress.
Animal-based studies also show the potential for blueberry fruit supplements to prevent osteoporosis, namely bone loss that commonly occurs in the elderly.
3. Maintain skin health
Exposure to free radicals can have an adverse effect on skin health, one of which triggers premature aging. Blueberries are rich in antioxidants such as vitamin C which can counteract free radicals.
In addition, vitamin C in blueberries also benefits collagen, which is a substance that builds skin and bones. This vitamin can stimulate collagen’s ability to smooth wrinkles and increase skin elasticity.
4. Lower blood pressure
Reporting from the Harvard Medical School page, consuming 200 grams of blueberries (about one cup) daily can improve blood vessel function and lower systolic blood pressure. That means the consumption of blueberries provides benefits in preventing hypertension (high blood pressure).
The benefits of blueberries come from anthocyanins, which are phytochemicals that give blueberries their dark color. Anthocyanins improve the function of endothelial cells in the body. These endothelial cells line the inner surface of blood vessels, assisting with blood flow, and blood pressure regulation.
5. Prevent heart disease
The benefits of blueberries in lowering blood pressure also have an impact on the risk of heart disease which also decreases. Because hypertension is a risk factor for heart disease. High blood pressure can make the heart work harder and eventually cause heart disease.
Antioxidant-rich blueberries can also prevent further inflammation of the blood vessels around the heart. These antihypertensive and anti-inflammatory properties make blueberries very good for the heart.
6. Maintain brain health
Brain health over time will decrease. Although you can’t completely prevent it, you can still slow down this process of decreasing brain function. You do this by increasing the consumption of fruits, such as blueberries.
The reason is that blueberries have active antioxidant and anti-inflammatory compounds that can reduce oxidative stress and inflammation in the brain. So, regular consumption of blueberries and other types of berries is beneficial in delaying the aging of cognitive function for up to 2 years.
7. Maintain digestive health and control weight
The fiber in blueberries helps smooth the digestive system. Fiber can soften your stool, thereby preventing you from having trouble having bowel movements.
Not only that, fiber and vitamin C in blueberries also provide benefits for those of you who follow a healthy diet. Fiber keeps your stomach full longer so it helps suppress the urge to snack.
Tips for safe consumption of blueberries
The benefits of blueberries are certainly a shame if you miss them, right? Relax, you can get all the benefits of this fruit by eating blueberries regularly. You can enjoy it straight, make juice, or mix it with yogurt, oatmeal, or pudding.
Even though it is healthy, you should remember not to eat too many blueberries. In addition, wash the fruit first before you consume or process it. You better choose fresh fruit, not candied fruit because the sugar content is quite high.