Blueberry is a very popular fruit among all the berries.
The blueberry plant is a flowering shrub with blue to purple color berries. The plant and fruit resemble cranberries and huckleberries
This berry fruit is delicious, nutritious and very rich in powerful antioxidants.
This fruit contains comparatively less amount of calories which makes it even better and healthier.
It is a “superfood” with many health benefits.
Blueberries taste great and also very convenient to carry around and eat whenever you want it.
In this article we shall discuss the nutrition, it’s low-calorie value and nine important health benefits of blueberries.
How Many Calories In Blueberries?
Like low-calorie diet enthusiasts, you could also certainly be interested in knowing how many calories in blueberries.
Calories in Blueberries are comparatively low; only 84 calories in one cup of blueberries.
If you are on 2,000 calories per day diet plan, one cup of this fruit in a day will contain only 4% of your daily calorie requirements.
Calorie for calorie, this berry is an excellent fruit that contains a minimal amount of calories with an ample amount of several important nutrients.
When you consume one cup of this fruit, you will be receiving only half a gram of fat and only one gram of protein.
The blueberry calories are mostly sourced from the carbohydrate content in this fruit. One cup of blueberries contains about 21 grams of carbohydrate.
Blueberries are good fruits especially for the ‘weight conscious people’ who are on a low-calorie diet.
Blueberries Nutrition Facts
It is one of the most nutrient-dense berries but NOT as much nutritious as it is often over-exaggerated by many.
- Fiber: 4 grams
- Manganese: 25% of the RDA
- Vitamin C: 24% of the RDA
- Vitamin K: 36% of the RDA
Besides the major nutrients mentioned above, this fruit also contains several other nutrients in small amounts.
Dietary fiber is also abundantly present in this fruit. The dietary fiber not only improves dietary health but also reduces the LDL cholesterol.
It is expected that an adult person should consume on average 30 grams dietary fiber per day to maintain a healthy digestive system in the body.
9 Blueberry Benefits On Health
Blueberries have a number of health benefits as a healthy source of nutrition and preventive remedy of some of the common ailments. This fruit is also helpful for improving the immune system and helps in preventing common illness like cancer and diabetes.
The nine major health benefits you can expect from the regular consumption of blueberries are as follows.
1. Powerful Antioxidants In Blueberry
As per the studies, blueberries are proved to be the best single natural source of all the main antioxidants.
2. Blueberries Prevent Cancer And Slows Down Aging
The oxidative process causes the damages to the DNA structure of the cells; damages to various cells of the body happen many times a day.
One of the reasons for which we become aged is the progressive damages occurring to our DNA on a regular basis. The damages to the cell structure also become a cause of various types of cancer.
The antioxidants in the blueberries are able to neutralize the harmful activities of the free radicals and it helps in minimizing the damages that occur in the DNA.
There are studies that have proved that regular consumption of blueberries able to protect the DNA from the harmful effects of the free radical and this helps in preventing cancer and slowing down the process of aging.[13,14,15]
3. Blueberries Help In Improving Memory And Brain Functioning
The brain cells do get damaged with the oxidative stress; this adversely affects the healthy functioning of the brain.
Animal studies have proved the improvement in intelligence and memory when the antioxidants from the blueberry were accumulated in certain areas of the brain. The aging neurons are rejuvenated by the antioxidants showed improvements in cell signaling.[16,17]
There are also studies conducted on human beings that showed that when patients with partial cognitive impairment were provided with blueberry juices every day, the brain functioning improved over a period of 12 weeks. It was also noted that a person who consumed blueberries regularly for more than two years had slower cognitive aging compared to the rest.[18,19]
4. Blueberries Help In Lowering Diabetic Risks
Blueberries are low in sugar (calories) compared to other fruits; less than 15 grams of sugar per one cup blueberry.
This fruit is able to reduce the negative impact of the blood sugar because of the bioactive compounds present in this fruit.
The risks of metabolic syndrome and Type II diabetes can be minimized to a great extent by improving insulin sensitivity. When you have a glass of blueberry juice or smoothie, it is actually helping your body to improve insulin sensitivity.
5. Urinary Tract Infections Can Be Prevented And Cured With Blueberries
Just like the cranberry juice the blueberries also contain similar substances that can very well aid in preventing the urinary tract infection commonly found in a woman.
The anti-adhesive type substances in blueberries prevent E.Coli like bacteria from binding to the wall of the bladder.
A lot more research are required to exploit the full potential of the blueberries in preventing and curing the urinary tract infections just as the cranberries.
6. Blueberry Aids In Preventing Damages To Blood Cholesterol
The cholesterol can get damaged by the oxidative process.
Especially oxidation of LDL cholesterol (bad cholesterol) can lead to the development of inflammations that can even cause cancer and fatal heart diseases.
The strong antioxidants in the blueberries prevent and clear the oxidized LDL cholesterol.
There are studies’ results that indicate lower levels of LDL cholesterol oxidation (up to 27% reduction) when the study members consumed 50 to 70 grams of blueberries as part of their daily diet.[26,27]
7. Blueberries Help In Reducing Blood Pressure And Improving The Health Of The Heart
Another very good health benefit of blueberries is its ability to reduce the high blood pressure
In one of the studies, the obese individual experienced up to 6% reduction in blood pressure when they were fed with 50 grams of blueberries daily.
By controlling the high blood pressures with the daily intake of blueberries are good for reducing the possibilities of heart attacks and strokes.
In one of the studies which involved 93,600 nurses eating the antioxidant ‘anthocyanins’, abundantly found in the blueberries, found to have 32% lower risk of heart attacks.
The excess cholesterol in the blood can also be reduced with the help of fiber in blueberries which decreases the possibilities of heart ailments
8. Blue Berries Helps In Fast Recuperation From Muscle Soreness And Fatigue
After intense exercise sessions, most people often experience muscle fatigue and soreness because of oxidative stress and local inflammations of the muscle tissues.
It is found that people who use blueberry supplements can prevent and recover fast from muscle damages that occur at the molecular level. This not only removes the muscle soreness but also improves the performance of the muscles.
9. Blueberries Help In Weight Loss
The blueberries are very rich in dietary fiber. When a person consumes the blueberries, the fiber in it acts as a ‘bulk agent’ that reduces appetite and improves the functioning of the digestive system.
It was found eating blueberries before the meals or as part of the meal make the person quickly feel full and satiated.
This fruit also contains very little amount of calories, and this is good for weight loss. The antioxidants in this berry also help to improve insulin sensitivity and reduce the oxidative effects on blood cholesterol. These two positive health benefits are good for good for reducing body weight.
This fruit should be part of any good weight loss diet.
The Bottom Line
As we have already seen in the above discussions, the blueberries are very healthy and nutritious with excellent health benefits.
This fruit is tasty and sweet and can be eaten fresh or frozen. It has low calories but a good amount of nutrition.
As more and more people are coming know about the health benefits of blueberries; this fruit has already attained a “superfood’ status and ever-increasing demand for it.
Regular consumption of blueberries (50 to 140 grams per day) will help you to slow down the aging process and to attain a healthy immune system. This fruits can also help you in preventing even deadly disease like cancer, stroke, and heart attacks.