With the sustained emphasis on healthy eating, fruits such as blueberries, blackberries, strawberries and raspberries among other seeded berries come in handy, as they are recognized for their nutritional values. Blueberries in particular, are low in calories, and are loaded with lots of fiber, vitamins and antioxidants that are all essential to the body. They also contain phytochemicals and pigments that help in various health related diseases such as cancer, high blood pressure and cholesterol level maintenance.
Statistics show that most people eat only a fraction of the recommended amount of fiber. It is recommended that women 50 years of age, as well as the younger ones, should have at least 25 g of fiber every day. On the other hand, men of the same age should eat 38 g of fiber each day. The elderly women should eat 21 g while the men should eat 30 g of fiber per day. Fiber provides numerous benefits to the human body, and there is no sweeter source to get it other than from blueberries.
The content of Fiber in blueberries
It has been shown that one cup serving of fresh blueberries contains about 3.6g of fiber, with about 22g of carbohydrates and 84 calories. A cup of canned blueberries contains 4g of fiber in heavy syrup, and the same portion of unthawed sweetened frozen berries contains 5g of fiber. Blueberry juice typically, has got about 5g of fiber in a cup serving with 19g of carbs and 80 calories.
The Benefits of fiber in blueberries
1. Helps with Heart ailments
Studies have emphasized the importance and benefits of foods that are rich in soluble fiber such as fruits, including blueberries, which have a positive impact on cholesterol levels,triglycerides among other blood particles that affect heart disease development. The fiber in blueberries helps to normalize the functioning of the heart and thus has a positive influence on the human body system.
2. Cancer Prevention
Medical experts suggest that fibrous fruits, such as blueberries, come in handy in protecting the body organs against colon cancer, ovarian cancer and breast cancer. Study results of the 1970s showed that African natives who were consuming high fiber diets had lower risks of developingcolorectal carcinoma. Research has also shown that fiber intake increases the passage of foods through the digestive tract, thus protecting the body against some forms of cancer.
3. Regulation of Bowels
The most important use of fiber content in blueberries is in food digestion. The fiber adds a considerable bulk to the foods, and as it is, fiber is a bulky food that is more difficult to digest than fried and fatty foods. Once it has been digested, it enhances satiety, prolonging satiation after a meal by distending the stomach and prolonging gastric content retention. Additionally, the carcinogens found in the intestines bind to the fiber, thus creating stool which keeps the waste moving properly in the digestive tract. This therefore helps in regulating bowels as well as preventing hemorrhoids.
4. Helps with Diabetes
Adding blueberries to your daily diet will provide you with the necessary fiber content that is essential in blood sugar levels regulation, and thus help you avoid and fight diabetes. If you have the condition, the fiber in blueberries can help you achieve a significant reduction in blood sugar levels and you may find a reduction in your medication. Research studies have suggested that diabetic people have found subsequent reduction in glucose levels through intake of fiber-rich fruits such as blueberries and other foods.
5. Helps with Obesity
The fiber found in blueberries is very is a bulky food item, which when taken under guidance, can help with obesity. This fiber fruit gives a feeling of a full stomach, and therefore, you can easily curb the urge to have more foods. With the change in lifestyles today, people are finding it difficult to deal with obesity and overweight problems. Obesity has been linked with a myriad of health problems such as heart diseases and cancer. Eating healthy can be very important in curbing this problem, and the fiber in blueberries can help in reducing and controlling weight, without feeling hungry.
6. Promotes Healthy skin and detoxification
Blueberries’ fiber is also essential in promoting a healthy skin by getting rid of the toxins that directly affect the health of the skin. The fiber binds with cholesterol and the rough texture property in it helps in ridding the intestines of toxic materials that can be left behind. These toxins can affect the entire body, particularly, the skin.