Blueberries It is a sweet and nutritious fruit. It is called a superfood because of its incredible health benefits.
Scientifically "Vaccinium known as "ssp" blueberriesIt is of the same type as berries, such as cranberries.
It is native to North America but is now grown commercially in America and Europe.
Eating blueberriesIt can help regulate blood sugar levels as well as heart and brain health. It is an excellent source of many vitamins, beneficial plant compounds and antioxidants.
"What is blueberry good for", "What are the benefits of blueberries", "Are blueberries harmful?" Here are the answers to the questions ...
Nutritional Value of Blueberries
Blueberriesis a flowering shrub that produces blue-purple colored fruits. Blueberries It is small, with fruits about 5-16 millimeters in diameter.
It is usually eaten fresh, but sometimes frozen or squeezed. It can be used for a variety of baked goods, jams, jellies and flavorings.
Different blueberry varieties available, so their appearance may differ slightly. The two most common varieties are highbush and lowbush. blueberry typeStop.
They are green in color at first, then turn purple-blue as they mature.
BlueberriesIt is the most nutritious among berry fruits such as strawberries, raspberries and blackberries. 1 cup (148 grams) Nutritional content of blueberries is as follows:
Calories: 84
Water: 85%
Fiber: 4 grams
Carbs: 15 grams
Vitamin C: 24% of the RDI
Vitamin K: 36% of the RDI
Manganese: 25% of the RDI
It also contains small amounts of various other nutrients.
Blueberry Carbohydrate Value
BlueberriesIt consists of 14% carbohydrates and 85% water. It contains small amounts of protein (0.7%) and fat (0.3%). Most carbohydrates come from simple sugars like glucose and fructose, with some fiber.
The glycemic index of blueberries Is 53. It is a relatively low value. That's why, blueberries It does not cause large spikes in blood sugar levels and is safe for diabetics.
Blueberry Fiber Content
Dietary fiber is an important part of a healthy diet and has protective effects against various diseases. A glass blueberries Contains 3.6 grams of fiber. 16% of the carbohydrate content is in the form of fiber.
Vitamins and Minerals in Blueberries
Blueberries are a good source of various vitamins and minerals.
Vitamin K1
Blueberriesis a good source of vitamin K1, also known as phylloquinone. Vitamin K1 is mostly related to blood clotting and can also contribute to bone health.
C vitamin
Vitamin C is an important antioxidant for skin health and immune function.
Manganese
This essential mineral is essential for normal amino acid, protein, lipid and carbohydrate metabolism.
Blueberries It is rich in antioxidants and beneficial plant compounds. These include:
Anthocyanins
Anthocyanins are the main antioxidant compounds found in blueberries. A broad spectrum called flavonoid polyphenol they belong to the family. Anthocyanins are believed to be responsible for many of the beneficial health effects of blueberries.
BlueberriesMore than 15 anthocyanins have been identified, but malvidin and delphinidin are the predominant compounds. These antioxidants blueberrieswhat color it gives and can reduce the risk of heart disease.
Quercetin
High intake of this flavonol has been linked to lower blood pressure and a lower risk of heart disease.
myricetin
This flavonol has many health benefits, and has properties that can help prevent cancer and diabetes.
Antioxidants are important. They protect the body from damage by free radicals, which are unstable molecules that can damage cellular structures and contribute to aging and diseases such as cancer.
Blueberrieshas the highest antioxidant capacity of commonly consumed fruits and vegetables.
BlueberriesThe main antioxidant compounds in it belong to a broad family of polyphenols called flavonoids. Anthocyanins in particular are thought to be responsible for many of their beneficial health effects.
Decreases DNA damage
Oxidative DNA damage is part of everyday life. It is thought to occur tens of thousands of times a day in each cell of the body.
DNA damage also plays an important role in the development of diseases such as cancer.
BlueberriesBecause of its high antioxidant content, it helps neutralize some free radicals that damage DNA.
In a 4-week study, to 168 participants, 1 liter each day blueberries and apple juice mixture was given. At the end of the study, oxidative DNA damage due to free radicals decreased by 20%.
Protects heart health
Heart disease is the world's leading cause of death. Studies, blueberries found a link between flavonid-rich foods such as heart health.
Some studies, blueberriesIt could be a significant health benefit for people with high blood pressure, which is a major risk factor for heart disease.
Blueberriesinhibits the oxidation of LDL cholesterol, which is a critical step in the heart disease process.
Prevents damage to cholesterol in the blood
Oxidative damage is not limited to cells and DNA. Circulating LDL lipoproteins ("bad" cholesterol) also pose problems when oxidized. For example, LDL oxidation is a very important step in the heart disease process.
BlueberriesThe antioxidants in the content are strongly linked to reduced oxidized LDL levels.
BlueberriesConsuming a 50-gram daily portion reduced LDL oxidation of obese participants by 27% after an eight-week period.
Another study found 75 grams with a main meal. blueberries showed that consuming it significantly reduces the oxidation of LDL lipoproteins.
Lowers blood pressure
Blueberriesprovides significant benefit for people with high blood pressure. 50 grams per day for eight weeks in one study blueberries After consuming, obese individuals at high risk for heart disease experienced a 4-6% reduction in blood pressure.
Other studies have found similar effects, particularly in postmenopausal women. Given that high blood pressure is one of the leading causes of heart attacks and strokes, the effects of this are potentially large.
Helps maintain brain function and improve memory
Oxidative stress It accelerates the aging process in the brain and negatively affects brain function.
According to animal studies, blueberries The antioxidants in it accumulate in the brain regions necessary for intelligence. They interact directly with aging neurons and progress is made in cell signaling.
In one study, 9 elderly participants with mild cognitive impairment were blueberry juice consumed. After 12 weeks, improvement was seen in various markers of brain function.
In a six-year study involving 16.010 elderly participants, blueberries and they discovered that strawberries delayed cognitive aging by close to 2.5 years.
Shows antidiabetic effects
Researches, blueberriesHe suggests that anthocyanins may have beneficial effects on insulin sensitivity and glucose metabolism.
In a study involving 32 obese patients with insulin resistance, blueberries suspension caused significant improvements in insulin sensitivity.
Improving insulin sensitivity will reduce the risk of metabolic syndrome and type 2 diabetes, which are currently the world's biggest health problems.
Fights urinary tract infection
Urinary system infections are a common problem in women. Cranberry juice is known to help prevent such infections.
Blueberries It is closely related to cranberry and contains many of the same active ingredients as cranberry juice. These substances, E. coli It prevents bacteria such as binding to the bladder wall.
Blueberries has not been studied much for this purpose, but its ability to show cranberry-like effects urinary tract infection It can show its ability to fight against.
Helps reduce muscle damage after strenuous exercise
Vigorous exercise can cause muscle pain and fatigue. This is driven in part by local inflammation and oxidative stress in muscle tissue.
Blueberry supplement It minimizes pain and decrease in muscle performance by reducing the damage occurring at the molecular level.
In a small study of 10 female athletes, after strenuous leg exercises blueberries accelerated muscle building.
Will Blueberries Weaken?
Blueberries It is rich in fiber and low in calories, making the fruit an ideal snack between meals for those looking to lose weight.
The body cannot digest fiber, so it is a very important element in the diet. BlueberriesIt is rich in soluble fiber, a type of water-soluble fiber. Soluble fiber slows the digestive process, which makes you feel full for longer.
Benefits of Blueberries to Hair
A source of abundant B vitamins and proanthocyanidins blueberries It is extremely beneficial for hair.
Facilitates hair growth
BlueberriesHelps promote hair growth due to the presence of proanthocyanidin chemicals.
Hair is made up of dead cells called keratin. Hair growth occurs when dead cells are pushed by the hair follicles due to the production of new cells.
It occurs in three stages - growth or anagen, release or catagen, and rest or telogen. Blueberries Proanthocyanidins, which are chemicals in it, stimulate hair growth by accelerating the transition from telogen to anagen. For this blueberry mask can be used. Here is the recipe:
Materials
A handful of blueberries
Olive oil
How is it done?
Mix both ingredients to make the mask.
- Apply to the hair as a concentrate up to the roots.
After 20-30 minutes, rinse with warm water.
Attention!!!
Blueberries May cause extreme dryness when used in large quantities. For naturally dry hair, blueberriesIt is recommended to use it carefully and add honey to the hair mask.
Prevents premature graying of hair
Graying hair is associated with aging, where the hair loses its pigment. Although there is no definitive data on how early graying occurs in some people, genes and vitamin B12 deficiency are thought to be the primary factor.
Vitamin B12 deficiency causes a condition known as pernicious anemia, in which gray hair is a symptom. Blueberries Since it is a good source of vitamin B12, it can be reversed by taking enough vitamins.
Benefits of Blueberry for Skin
Fights the signs of aging
The presence of free radicals in the skin can cause serious damage. Premature signs of aging such as wrinkles, dry skin and age spots can be seen.
The appearance of varicose veins and spider veins are other signs associated with aging. Varicose veins and spider veins are dilated blood vessels that are close enough to appear on the skin. The skin may appear blotchy due to the weakening of the vascular walls.
Eating blueberrieshelps reverse the signs of aging. This superfood is rich in antioxidants.
Antioxidants are molecules that prevent other molecules from oxidizing. Oxidation is the loss of electrons in a molecule, causing free radicals to be generated.
They can completely damage or even destroy cells. Antioxidants react with free radicals and prevent them from doing harm. One cup blueberriesContains 13.427 antioxidants and flavonoids, including Vitamins A and C.
Phytochemicals and antioxidants present in the fruit help neutralize free radicals, which prevents further damage. They also help strengthen blood vessels and heal broken capillaries.
Prevents and treats acne
For those with acne-prone skin blueberriescan help prevent skin staining.
BlueberriesIt has a high concentration of salicylate, which is the salt of salicylic acid. Salicylic acid is widely used in topical acne treatment products.
Its ability to remove dead skin, open clogged pores and act against bacteria makes it a very effective treatment for acne.
Provides fiber
Fiber is an integral part of a balanced diet. Rich in fiber blueberriesNot only is it beneficial for keeping the digestive system healthy, but also for keeping the skin healthy.
Fiber helps remove yeast and fungi from the body in the form of feces. This prevents them from being removed from the skin, which can result in rash and acne..
This super fruit, along with other ingredients, cleanses the skin, helps maintain skin health and reduces the skin's oil level.
