Fresh blueberries are deemed a famous summer treat. They have a sweet taste, are succulent and loaded with nutrients. Blueberries can be consumed when freshly picked or incorporated into a wide range of recipes. They can also be bought frozen from frozen blueberry supplier. They protect against heart disease and cancer, and helps in keeping the bones strong, mental health and a healthy blood pressure.
Facts on Blueberries
- Blueberries have a plant compound known as anthocyanin. This gives the fruit the color as well as the health benefits. They help in keeping the heart, bones, skin, blood pressure, diabetes management, cancer prevention and mental health strong and healthy.
- A cup of blueberries offers 24 percent of vitamin C to the consumers.
- You can use blueberries to the top waffles, yogurt, pancakes, oatmeal, cereal and blend them in a syrup or a smoothie. And then you can fold them into muffins and sweet bread.
- For those who use blood thinners like warfarin, should consult the doctor before consuming the blueberries as the high content of vitamin K can cause blood clotting.
Benefits of Eating Blueberries
- Maintaining healthy bones
The fruit is loaded with iron, phosphorous, calcium, manganese, magnesium, vitamin K and zinc. Each of these components helps in strengthening the bones. Adequate consumption of these nutrients help in accomplishing a sturdy bone structure.
- Skin health
Collagen is the cornerstone of the skin. It is dependent on vitamin C as an important nutrient and works to avoid the skin damage caused by the sun, smoke and pollution. Vitamin C also helps in improving the ability of collagen to smooth out the wrinkles and enhance the overall texture of the skin. A cup of blueberries offers 24 percent of the suggested daily allowance of vitamin C.
- Lowering blood pressure
Having to maintain low sodium level is important to keep the blood pressure at a healthy level. Blueberries are totally free of sodium. They are loaded with potassium, calcium, and magnesium. Studies prove that the diets low in these minerals are related to higher blood pressure. Adequate consumption of these minerals helps in tackling this.
Nutritional levels of blueberries
A cup of fresh blueberries contain:
- 84 calories
- 0 g of cholesterol
- 1 g of protein
- 49 g of fat
- 45 g of carbohydrate
- 6 g of dietary fiber
- 74 g of total sugars
- 24 percent of daily vitamin C
- 5 percent of daily vitamin B6
- 36 percent of daily vitamin K
- 9 milligrams (mg) calcium
- 41 mg of iron
- 114 mg of potassium
- 9 mg of magnesium
- 18 mg of phosphorus
- 1 mg of sodium
- 24 mg of zinc
- 9 mg of folate