Blueberries Benefits in Health & Blueberries nutritional info

Blueberries Health Benefits and nutritional information

Blueberries are nutritional stars full of nutrition and flavor while being very low in calories. Blueberries belong to Ericaceae family and they are best from May through October (in this season).

Blueberries grow in clusters and range in size from that of a small pea to a marble. Ripe, fresh blueberries have deep color, ranging from blue to deep garnet to almost purple-black. It is covered with a powdery waxy "bloom" on their surface as a protective coat.

Blueberries provide for each of the nutrients which are very good or excellent source according to Food Rating System. It is estimated that over 80 nutrients are present In Blueberries.

Blueberries Nutritional Information

Blueberries are a package of goodness. They are an excellent source of flavonoids especially one called anthocyanins, an anti oxidant that is anti inflammatory and keeps the elasticity of capillary walls. Its deep colors are responsible for its Phytonutrientness.

Blueberries are also rich in vitamin B2, and E, soluble and insoluble fiber such as pectin.

Blueberries food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, and a very good source of Vitamin C, Vitamin K and Manganese.

More information about Nutritional benefits of Blueberries.

Blueberries Health Benefits

Blueberries are very good nutrient and very low in calories. Blueberries have highest capacity to destroy free radicals, they are very good antioxidant also.

1.) An Antioxidant Powerhouse:

Blueberries have phytonutrients called anthocyanins, with it blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to glaucoma, hemorrhoids, cataracts, varicose veins, cancer, peptic ulcers and heart disease. The blue red pigment, Anthocyanins found in blueberries, improves the integrity of support structures in veins and vascular system. It also enhances the effects of Vitamin C, improve capillary integrity and stabilize the ground substance of all body tissue, called collagen matrix. They also prevent free radical damage, inhibit enzymes from cleaving the collagen matrix and direct cross links with collagen fibers to form a more stable collagen matrix.

2.) Cardio Protective Action

Blueberries are good source of antioxidant anthocyanins, blueberries deliver 38% more of these free radical fighters. The Journal of Agriculture and Food Chemistry, researchers found that a moderate drink (about 4 ounces) of white wine contained .47 mmol of free radical absorbing antioxidants, red wine provided 2.04 mmol, and a wine made from highbush blueberries delivered 2.42 mmol of these protective plant compounds.

3.) A Visionary Fruit

Extracts of bilberry (similar to blueberry) improve night time visual acuity and promote quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare. This research was conducted to evaluate claims of blueberry's beneficial effects on night vision made by British Air Force pilots during World War II who regularly consumed blueberry preserves before their night missions.

4.) Protection against Macular Degeneration

Surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but by simply topping off a cup of yogurt or green salad with a half cup of blueberries, tossing a banana into your morning smoothie or slicing it over your cereal, and snacking on an apple, plum, nectarine or pear, you have reached this goal. Blueberries protect vision power so they are more important for the human’s body.

5.) A Better Brain with Blueberries

Blueberries help to protect the brain from oxidative stress and may reduce the effects of age related conditions like Alzheimer’s disease or Dementia. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.

6.) Promotion of Gastrointestinal Health

Blueberries contain another antioxidant compound called ellagic acid, which blocks metabolic pathway that can lead to cancer. Containing ellagic acid, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form.

7.) Protection against Colon Cancer

The phenolic compounds in blueberries can inhibit Colon Cancer cell proliferation and induce apoptosis. In concentrations normally found in laboratory animal plasma after eating blueberries, anthyocyanin fractions increased DNA fragmentation (a sign that apoptosis or cell death had been triggered) by 2-7 times. Flavonol and tannin fractions cut cell proliferation in half at concentrations of 70-100 and 50-100 microg/mL, while the phenolic fraction was also effective, but less potent, reducing proliferation by half at concentrations of 1000 microg/mL. Bottomline: eating blueberries may reduce colon cancer risk.

8.) Protection against Ovarian Cancer

Blueberries supply flavonoid phytonutrient, called kaempferol. This phytonutrient protect from cancer in ovary. Women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to blueberries, foods richest in kaempferol include tea (non herbal), onions, curly kale, leeks, spinach, and broccoli.

9.) Healthier Elimination

Blueberries can help relieve both diarrhea and constipation. Blueberries also contain tannins, which acts as astringents in the digestive system to reduce inflammation. Blueberries also promote urinary tract health. Blueberries contain the compounds, which help prevent or eliminate urinary tract infections and they also reduce the ability of E. coli, the bacteria, who is most common cause of urinary tract infections.

Cautions

Blueberries contains moderate level of oxalates. Individuals with a history of calcium oxalate should limit consumption.