Blueberries are a great fruit for summer not only because they are sweet and nutritious, but also because they can be eaten as soon as they are picked.
Blueberries are full of essential nutrients for healthy functioning such as vitamins K, E, C, A, minerals and fiber. Especially, this fruit contains vitamin B-complex, ie B-6, pantothenic acid, riboflavin, niacin and folic acid to help the body metabolize protein, fat and carbohydrates.
Blueberries contain substances like iron, phosphorus, calcium, magnesium, manganese, zinc and vitamin K to keep your bones strong.
Zinc and iron play an important role in maintaining bone health. Vitamin K helps you supplement calcium and minimize the risk of fractures. Blueberries are one of the most nutritious foods for children and can be added to meals to help your baby get better health.
According to research, keeping salt intake low will help you lower your risk of hypertension. Blueberries themselves contain no sodium, only substances like potassium, calcium and magnesium, which help maintain blood pressure at a stable level.
A study published in the BMJ Group's medical journal in 2013 showed that some fruits (not juices) may reduce the risk of type 2 diabetes in adults.
During the study, 6.5% of the participants were having increasing risk of diabetes. However, the researchers found that consuming three servings of blueberries, grapes, raisins, apples or pears a week could help these patients reduce the risk of type 2 diabetes by 7%.
Blueberries contain no cholesterol but contain healthy nutrients such as fiber, potassium, folate, vitamin C and vitamin B6, which are great support for heart health. The fiber in fruits helps lower blood cholesterol levels and improve cardiovascular health.
According to recent research from the Harvard School of Public Health and the University of East Anglia, antioxidants can help reduce the risk of heart attack and stroke by 32% for young and middle-aged women. . Research conducted by nutritionists shows that consuming at least three servings of blueberries or strawberries per day will give the best results for women.
Therefore, blueberries are one of the heart-healthy foods that help prevent heart disease.
Vitamin C, vitamin A and the various phytonutrients in blueberries have the same effect as a powerful antioxidant, which protects cells, prevents tumors, reduces inflammation and helps prevent and slow the growth. development of several types of cancer: esophageal cancer, lung cancer, prostate and colorectal cancer ...
The supply of blueberries to the body has a great effect on strengthening and improving memory, helping you feel more relaxed as well as minimizing Parkinson's disease - a disease that causes neurodegenerative disorders to arise. due to deactivated cells in many parts of the brain.
According to the USDA report, there are 2.4g of fiber in 100g. Thanks to its high fiber content, blueberries can help you prevent constipation and help keep your digestive system healthy.
In addition, according to the diet proposed by the US health agency, women should eat 21–25g of fiber each day and men 30–38g.
The role of fiber in vegetables is often seen as an important factor for effective weight loss and weight control. High fiber content reduces appetite, helps you feel fuller longer and thus reduces calorie intake.
Vitamin C is considered as an essential nutrient that helps you avoid skin aging under the effects of sunlight, pollution and smog. Just drink a cup of blueberries and you provide up to 24% of the vitamin C you need for your body each day.
Above are the information and benefits of blueberries. Hopefully, you will have a healthy body when using this fruit more often in the diet.
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