Blueberries, as the name suggests, are blue in color. These delicious berries are full of nutritional value that is often missing in other fruits available to us. You find more than 15 types of anthocyanins, an essential antioxidant in blueberries. This sweet fruit offers surprising health benefits for your overall health, brain, heart, bones, and skin. One who is aware of various Blueberry benefits will definitely try to incorporate it into the diet. You will get a sufficient dose of plant compounds like Quercetin and Myricetin by eating a cup of blueberries.
Let us dig deeper to acquaint you with the unknown dried blueberry benefits and side effects of eating blueberries.
Nutritional Value of Blueberries
Check out what is there in this fruit, and we can’t resist recommending you the benefits of eating blueberries. Here is a complete nutritional value list of blueberries:
- Calories: 55
- Water: 85%
- Carbohydrates: 15 g
- Sugar: 10 g
- Fibre: 2.5 g
- Protein: 0.8 g
- Fat: 0.4 g
Besides, blueberries are rich in Vitamin A, C, and K. It also comes loaded with manganese, dietary fibre, and essential antioxidants.
10 Amazing Health Benefits of Eating Blueberries
You will not be able to resist eating this grape-like fruit after learning about the following blueberry benefits. So, have a look:
1. Regulates High Blood Pressure
Let us start with dried blueberry benefits. People with high blood pressure must try eating blueberries to regulate their blood pressure. Consuming about 20 g of dried blueberry powder in the form of a drink helps to regulate blood pressure.
2. Regulates Cholesterol Levels
Blueberries are not good for regulating blood pressure levels but also for regulating cholesterol levels too. They are a rich source of phytosterols, a compound effective in lowering LDL levels.
3. Good for Your Heart Health
Blueberries are wonderful for your heart health. Those who consume blueberries every day are at a lesser risk of suffering from heart diseases. It is due to the presence of flavonoid antioxidants in blueberries that help to make your heart healthy.
4. Eat A Cup of Blueberry a Day and Keep Diabetes at Bay
Trust in the power of eating blueberries every day to fight against diabetes. Some researchers have revealed that blueberries are rich in anthocyanins that have a positive effect on glucose metabolism in the body. This throws an anti-diabetic effect and helps people with insulin resistance.
5. Enhances Cognitive Functioning of the Brain
Go for blueberries to improve the cognitive functioning of the brain. Consuming blueberries help in reducing oxidative stress that is responsible for aging your brain.
6. Act as an Effective Prebiotics
Blueberries also act as effective prebiotics. This is one of the lesser-known dried blueberry benefits.Eating blueberries are good for your gut health, as it is rich in dietary fibre. It helps flush out toxins from the body and promotes the growth of good bacteria.
7. Blueberries Aid in Weight Loss
Weight Watchers can rely on the effectiveness of blueberries to lose weight. It is full of dietary fibre, which makes you feel fuller for a longer period. As a result, there will be a less intake of calories and you will lose weight.
8. Good for Bone Health
Blueberries are rich in calcium, iron, phosphorus, zinc, manganese, magnesium, and Vitamin K. This makes these berries a superfood for your bones. All these nutrients help in strengthening your bones and giving more elasticity to them and your joints.
9. May Prevent Cancer
Some researchers found blueberries to be effective in combating the growth of cancer cells. They are rich in Vitamin A and C. Moreover, they are loaded with antioxidants, which help in preventing lung cancer, mouth cancer, endometrial cancer, prostate cancer, and esophageal cancer.
10. Fights Urinary Tract Infections or UTIs
Enjoy the benefits of eating blueberries while also fighting your UTIs or urinary tract infections. Just like cranberries, blueberries are rich in anti-adhesives that prevent the growth of bacteria called E. Coli from sticking to the bladder walls. This helps to fight urinary tract infections, especially in women.
Blueberries Fruit Side Effects
After learning about the blueberry advantages, now have a look at some side effects of eating blueberries. Blueberries are otherwise a safe fruit to consume, but those who are salicylate intolerant may experience the following side effects of blueberries:
- Acid Reflux
- Gastrointestinal Disorder
- Skin Rashes
The Bottom Line
To get the best Blueberry fruit benefits, we advise you to eat it fresh. At places, where there is no option to fetch fresh blueberries, you may dry frozen blueberries. Try using them in pancakes, with oatmeal, cereals, or yogurt. It will yield all the above-mentioned blueberry benefits.