Top Blueberries health and diet benefits

There are plenty of health benefits in Blueberries.Found in blueberries is catechins. Catechins  activate fat-burning genes in abdominal fat cells to assist with weight loss, and belly fat loss in particular.  These can actually double weight loss for some people if enjoyed daily.

blueberry benefits

Find out the best Blueberries benefits

1-Blueberries contain a group of plant nutrients that are called proanthocyanidins which have the unique ability to protect the brain against damage from toxins.

2- Blueberries are able to reduce the affects of aging.

3- Blueberries are packed with vitamins C, E, riboflavin, niacin, and folate.

4- They help how the body seeks out and destroys harmful or damaged cells, like cancer cells.

5- They may reduce the likelihood and severity of allergies.

6- Blueberries contain minerals like iron, magnesium, manganese, and potassium.

7- Blueberries contain a natural version of aspirin called salicylic acid.  Salicylic acid is known to thin the blood and reduce pain.

8- Blueberries try to keep ones blood vessels strong.

9- Many reports also suggest that they reduce cholesterol levels.

10- Blueberries encourage the production of collagen, the building block of cellular material, that will help reinforce the capillary system.

blueberry benefits for your health

The natural and organic lutein inside blueberries have the ability to boost night vision and can help prevent losing eye-sight brought about by getting older.

  • Blueberries protect against urinary tract infections.
  • They are fiber filled and promotes healthy bowel movements and keeps you feeling fuller a lot longer.
  • They are both tasty and low in calories. Did you know that half a cup serving contains just 42 calories.
  • Blueberries boost brain power. They can help reduce the risk of developing Alzheimer’s and also improve your memory

To get all the benefits from Blueberries,  planting Blueberries in your home,or in your garden is very easy..They are very easy to plant and to take care of, and you always have berries to your desserts and healthy snacks.

 

Carbs In Blueberries: What Do You Need To Know

The nutritional value of fruits such as blueberries makes them an excellent choice for weight control and general health. Fruits are rich in energy giving fructose, essential vitamins and minerals, dietary fiber and phytochemicals that promote good health, digestion, as well as blood glucose control. Therefore, even if you are counting carbs in order to lose weight, ensure that your daily diets are full of healthy fruits.Carbs in blueberries play a crucial role in achieving a desired body weight and general good health.

carbs blueberries

Blueberries are full of carbs primarily in form of sugar. The digestive tract works hard to turn carbs into glucose, which is the main source of energy cells. Sufficient glucose in your body system provides you with energy for all your daily activities, even your gym routines. The carbs and the fiber as well, promote a healthy body and a healthy lifestyle.
Blueberries are often found on lists of super-foods and for the best reason. The Carbohydrates in blueberries, in addition to powerful oxidants and their low calories properties, are also high in fiber. They are predominantly composed of carbs, just like most fruits, and if you are on a low carbohydrate diet therefore, you may consider calculating the net carbs when incorporating them into you daily diet.

Significance of carbs in blueberries

Medicine experts advise that carbohydrates are essential in daily calorie intake and each meal should compromise between 40 and 60 percent of the diet. The body utilizes carbs to create glycogen, which is found in muscles for fuels and energy. Although many diet companies vilify carbohydrates, there is a myriad of sources including blueberries and other fruits, whole grains, which are essential to proper functioning of the body.

Health Benefits of carbs in blueberries

Blueberries carry a lot of health benefits; the powerful antioxidants are essential in the body as they help with insulin resistance and are healthy foods that are important in fighting diabetes and for those who are watching their blood sugar. They also help in the slow production of glucose into the blood due to chlorogenic acid present as a healthy antioxidant.

Tips on Uses

If you are keeping an eye on your carb intake, then it is recommended that you choose blueberries over high carb fruits like bananas with about 34g of carbs per one cup sliced. Blueberries contain multiple nutrients including Vitamins C and K, which together with carbs, have several disease fighting properties. Even the low carbs diets such as Atkins, allow ¼ servings of blueberries after the first restrictive phase. The exact amount of carbs in blueberries relies heavily on how they are processed. A half cup of serving fresh berries has about 45 calories and 90% of the calories come from carbs. You get more than 10 grams of carbs from this serving of fresh blueberries.

Conclusion

The body requires carbohydrates as a source of energy and for many other functions. Like other fruits, blueberries have a high percentage of carbohydrates the body requires, and they are very essential nutrients that the body need every day for energy. It is imperative that you understand the number of carbs in blueberries that can help you plan how to incorporate them in your daily diet.

Fiber In Blueberries: The Benefits

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.

fiber in blueberries

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.

Essential facts about blueberry allergy

Some people suffer from an allergic reaction to certain types of foods, and symptoms may be mild, severe or even life threatening. For instance, there are those who experience allergy symptoms after eating blueberries. Primarily, this dark-colored fruit contains salicylate, which is a type of naturally-occurring chemical found in plants. Individuals who have a sensitivity to this plant-based compound are not advised to consume blueberries, so they can prevent any allergic reactions from occurring.

Blueberry Allergy

Common Allergic Reactions to Blueberries

You may be allergic to blueberries if you experience mild rashes, stomach pains, diarrhea and vomiting after consuming even few quantities of this fruit. Stomach pains occur because your intestines fail to digest this fruit properly. On the other hand, diarrhea or vomiting indicates that your body has identified the fruit as a potential toxin instead of a valid source of nutrition. Thus, it attempts to limit an exposure to blueberries. Rashes commonly appear when you apply a topical ointment that contains blueberry extracts, and these skin problems indicate an elevated level of histamine or your body’s natural response to allergens. By takingantihistamines, you can alleviate and diminish these immediate symptoms.This also valid for strawberry allergy.

  • Blueberry allergy symptoms: One of the most common reaction of the body to a food allergy is the swelling of the throat, tongue, face and lips, which is referred to as angioedema. When you consume blueberries, histamines and immunoglobulin antibodies are produced by your body. Then, these chemicals are released into some body parts that cause them to appear swollen. These welts can be quite painful and itchy, particularly with deeper swelling. Angioedema symptoms may disappear on their own after a few hours, or once you have taken anti-inflammatory medication or OTC antihistamines. In cases there are other types of ailments present, angioedema may reappear, and a consumption of blueberries may no longer be the culprit. Hence, you should consult your doctor if your allergy symptoms worsen or persist even after taking medications.

  • Another condition that may arise due to salicylate allergy is urticaria and blueberry allergy rash. This type of allergy may appear on your skin as itchy and red papules or wheals, that is popularly known as hives. In most instances, each hive lesion can last for 24 hours and leave no scar or marks on your skin. However, if you regularly eat blueberries even when you are allergic to its components, you may suffer from chronic urticaria. This condition is characterized by long-standing rashes or hives that may last for over 6 weeks. Keep in mind, though, that blueberry consumption is not the only cause of urticaria. So, if hives persist for a longer period, you should visit an allergist for further evaluation.

  • Those who have a severe allergic reaction to blueberries may suffer from anaphylaxis, which can lead to swelling of the throat, rapid pulse, significantly low blood pressure, and constriction of airways. Other symptoms that precede the swelling include loss of consciousness and light-headedness. If you notice that your throat has become swollen, you should not wait for this symptom to subside since it can worsen eventually and reduce airflow. Anaphylaxis is a serious an life-threatening condition, and you will require prompt medical attention when symptoms occur.

Blueberries Allergy:Important Considerations

As a general rule, babies who are under 6 months of age are not advised to consume blueberries since certain enzymes necessary to digest this fruits has not been developed by their body yet. At the very least, babies may suffer from stomach pains and vomiting after eating blueberries. One common allergic reaction to this fruit also includes welts or rashes that can be very painful to the touch.

Although there is no definite cure for food allergies, those who experience serious to life-threatening symptoms may be prescribed to take Epinephrine. This is a type of injectable drug that alleviates severe symptoms, so patients can have more time to seek medical assistance from professionals.

Like several types of food allergies, a blueberry allergy may occur among people of any age. This condition may be mild or severe, and some people are likely to experience life-thretening symptoms that must be treated immediately. By being aware of these allergy symptoms to blueberries, you can ensure your health or your loved ones’ condition. When these symptoms occur, make sure you seek emergency medical assistance from a professional that specializes in treating allergies for the right treatment option.

Homemade Blueberry Muffins

Termed as the world’s healthiest fruits, blueberries are extremely popular among the Americans. In fact, a recent study showed that it’s the second most popular fruit consumed after strawberries. With the highest antioxidant abilities among all vegetables, fruits, seasonings, and spices, it’s not surprising that it’s extensively used in desserts, especially while baking homemade blueberry muffins.

homemade blueberry muffins

A favored dessert among the young and the old, homemade blueberry muffins are rather delicious, yet healthy. If you’re craving a tasty, but, nutritious dessert, then this muffin is your best bet. Available almost everywhere, picking the right blueberries for your desserts is essential.

Let’s take a look at how to pick and preserve blueberries.

Picking the Right Berries

  • Since blueberries are native to North America and are cultivated there, you’ll find somegreat quality and fresh berries from May to October, during their season. However, imported berries are still available during the remaining months.
  • Blueberries need to be firm with a vibrant, uniform hue, and a touch of whitish bloom. These are the ones you need to pick for your Homemade Blueberry Muffins.
  • Plant blueberries in your garden, and remember that additional watering is vital to get good quality berries.
  • By shaking the container, you’ll be able to see if they move freely. If they don’t, it means they’re either moldy or soft and damaged.
  • Avoid blueberries that are watery, soft or have a dull color to it.
  • There should be absolutely no moisture, as little water can cause them to decay.
  • If you’re picking frozen blueberries, then ensure they are not clumped together and move around freely.
  • Clumped blueberries indicate that they’ve been thawed and refrozen, which is not a good sign.

Preserving Blueberries

Removing any moldy or crushed blueberries will ensure that the other berries are not spoilt while being stored. It’s advisable to store berries as is and not wash them, if you’re not going to use them right away. Washing berries means the bloom that protects the skin of the berries from degrading will be removed. Berries that are already ripe can be stored in a closed container in the fridge. However, remember to use the ripe blueberries within three days of storing as that is their shelf-life, even if they are in the fridge.

If you’re not in a hurry to use them, then ripe berries can be frozen and stored. They will not spoil, but, freezing may cause a change in their flavor and texture. Before freezing, wash and drain the berries. Pick out any damaged berries, since you don’t want the remaining berries getting spoilt. A neat trick to make sure the texture remains upon thawing is to spread them out on a baking pan or cookie sheet and then placing them in the freezer. Once frozen, you can store these berries in a plastic bag and put them back in the freezer.

berry muffins

Blueberry Muffins Recipe

Who doesn’t love blueberry muffins? These muffins are not only tasty but they are healthy. Can you believe that I found only one recipe for sugar free blueberry muffins? AND… It was in one of my vintage cookbooks! I am proud to share this recipe with you and I do hope you try it.

1 cup blueberries, picked over and rinsed
1 ¾ cups plus 2 tsp all purpose flour
1 tbsp baking powder
¼ tsp nutmeg
¼ tsp cinnamon
2 eggs
¼ cup canola oil
¾ cup orange juice
1 tsp grated orange zest

Preheat oven to 400 degrees. Spray your muffin tin with nonstick cooking spray or line it with baking cups. Lightly coat your blueberries with 2 tsp flour. In a large bowl stir together the last of the flour, the baking powder and the spices. In another bowl beat the eggs lightly and add the oil, orange juice and grated rind. Add the liquid to the dry mixture and stir gently for a few minutes. Before the mixture are fully mixed, fold in your blueberries. Fill each of your muffin cups with the batter about 2/3 full. Bake for 20 to 25 minutes. Enjoy after cooling.

While you can always purchase ready-made blueberry muffins from your local bakery, they may not always be as healthy as you want them to be. Remember that blueberries has many benefits for your health, if it´s possible use only homemade Blueberries in your muffins.When you prepare blueberry muffins at home, you can ensure that the other ingredients used like butter or milk are lower in calories. For instance, substituting milk with low-fat milk and butter with margarine. Similarly, you can also alter the sweetness as per your taste.

So, whether you’re hosting your kid’s birthday party or are looking for a healthy and sweet alternative, make homemade blueberry muffins your go-to dessert.

Blueberries Nutrition Facts and Health Benefits

If you want to boost your immune system and overall health, then these fascinating details about blueberries nutrition facts will be enough to inspire you to include these tasty fruits in your regular diet. In fact, blueberries contain the highest amount of antioxidants than any other fruit, which makes them a powerhouse in fighting free radicals from causing damages to your body. With a serving or one cup of blueberries a day, your body can receive 14 percent of the recommended daily intake of fiber and about 25 percent of the required daily dose of vitamin C. They are also amazingly low in calories, as blueberry calories are less than 100 calories per cup. This means, you can eat them without worrying about gaining extra pounds.

blueberries nutrition

What You Should Know about Blueberries Nutrition Facts

These dark-colored fruit owe their extraordinary hue to the anthocyanin content found in blueberries. Thus, fruits and vegetables that have a deep red or deep blue color are rich in anthocyanin. Blueberries are responsible for a wide range of health benefits, which give people more reason to eat at least a serving of blueberries in a day. With the accessibility and availability of blueberries to certain parts of the world such as North America, everyone can obtain great health benefits by consuming this satisfying and highly nutritious fruit.

Rich in Antioxidants

Blueberries are considered as one of the few fruits loaded with antioxidants. This component is necessary to ensure your good health by preventing heart ailments and cancer. Furthermore, the berry’s blue color comes from polyphenols that deliver its antioxidant properties.

High in Manganese

Manganese is an essential mineral that all living organisms need to maintain vitality. It is also a crucial component in the proper development of bones, and it has a positive impact in metabolizing carbohydrates, fats and protein.

Loaded with Vitamin C and Fiber

A serving of these tiny dark-colored berries offers at least 25 percent of your daily dose of vitamin C. What’s more, this component is a common antioxidant, which contributes to the formation of collagen, strengthening of the immune system, absorption of iron, and excellent health of gums. In addition, these nutritious fruits help regulate your cholesterol levels, which reduces your risk of developing heart disease.

Blueberries Nutrition Value per 100 g. 
(Source: USDA National Nutrient data base)

Nutrient Unit 1Value per100g
Water g 84.21
Energy kcal 57
Protein g 0.74
Total lipid (fat) g 0.33
Carbohydrate, by difference g 14.49
Fiber, total dietary g 2.4
Sugars, total g 9.96
Minerals
Calcium, Ca mg 6
Iron, Fe mg 0.28
Magnesium, Mg mg 6
Phosphorus, P mg 12
Potassium, K mg 77
Sodium, Na mg 1
Zinc, Zn mg 0.16
Vitamins
Vitamin C, total ascorbic acid mg 9.7
Thiamin mg 0.037
Riboflavin mg 0.041
Niacin mg 0.418
Vitamin B-6 mg 0.052
Folate, DFE µg 6
Vitamin B-12 µg 0
Vitamin A, RAE µg 3
Vitamin A, IU IU 54
Vitamin E (alpha-tocopherol) mg 0.57
Vitamin D (D2 + D3) µg 0
Vitamin D IU 0
Vitamin K (phylloquinone) µg 19.3
Lipids
Fatty acids, total saturated g 0.028
Fatty acids, total monounsaturated g 0.047
Fatty acids, total polyunsaturated g 0.146
Cholesterol mg 0
Other
Caffeine mg 0

According to researchers, blueberries are great sources of fiber that aids in the good condition and functions of your digestive system. Since fiber helps ensure regular bowel movement and proper digestion, it is ideal to consume the right amount of blueberries daily to prevent constipation and hemorrhoids, among several other medical conditions.

How Blueberries Can Improve Your Health

Blueberries contain two essential compounds such as the pterostilbene and anthocyanin. These anti-diabetic substances can improve your body’s sensitivity to insulin and reduce your blood sugar levels while increasing your hemoglobin and insulin levels. Anthocyanin is also high in antioxidant properties that can limit your chances of developing chronic ailments including heart disease, cancer and diabetes. With these astounding blueberries nutrition facts, it is only right that you supplement your body with essential nutrients by consuming these wholesome fruits regularly.