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What are blueberries?
The blueberry (vaccinium myrtillus) was one of many first meals to be titled a ‘superfood’. There are lots of varieties rising in numerous areas of the world; the berries develop in clusters on shrubby bushes and might vary in dimension.
Cultivated blueberries are sweeter than these grown wild, nevertheless, all of them share the identical attribute deep blue-purple color, skinny translucent pores and skin and tiny seeds.
Uncover our full vary of well being profit guides and browse in regards to the well being advantages of cranberry and cranberry juice, raspberries and strawberries. Then, try a few of our good blueberry recipes and blueberry pancake recipes.
Dietary advantages of blueberries
80g of blueberries supplies:
- 32Kcal/135KJ
- 0.7g protein
- 0.2g fats
- 7.3g carbohydrates
- 1.2g fibre
- 53mg potassium
- 0.75mg vitamin E
- 5mg vitamin C
What are the highest 5 well being advantages of blueberries?
1. Could also be protecting
Blueberries include one of many highest antioxidant ranges amongst generally consumed fruit and greens. That is usually known as the ORAC rating. They’re extraordinarily wealthy in naturally occurring plant compounds referred to as phytochemicals equivalent to ellagic acid and anthocyanidins. These phytochemicals are answerable for the blue, indigo and crimson colouring of the berry.
The phytochemicals in blueberries have been extensively researched for his or her protecting properties, which helps the physique fight an extended checklist of ailments.
2. Could assist forestall coronary heart illness
Analysis has proven that anthocyanidins, that are present in berry fruits, could help the cardiovascular system. They seem to do that by supporting the well being of blood vessels and decreasing the arterial stiffness which is related to ageing.
3. Could assist regulate blood sugar
Blueberries are each low in sugar and a great supply of fibre, consequently they’ve a low Glycaemic Index (GI). This, along with their excessive flavonoid content material, could assist enhance insulin sensitivity which is vital for managing blood sugar ranges.
4. Could assist keep eye well being
Together with blueberries repeatedly in your weight loss program could enhance imaginative and prescient and guard towards age-related macular degeneration. That is considered because of the improved blood and oxygen move to the eyes and the antioxidant safety which can assist scale back the probability of cataract and macular degeneration.
5. Could alleviate gastrointestinal points and UTIs
Conventional medication suggests blueberries could also be a helpful treatment for each gastrointestinal circumstances and urinary tract infections.
Are blueberries protected for everybody to eat?
Blueberries, together with fruits together with apples, peaches, avocados and raspberries include pure chemical substances referred to as salicylates. Some individuals are delicate to those compounds and should expertise an allergic response to them, together with pores and skin rash and swelling.
If you’re involved about meals allergic reactions, please seek the advice of your GP or registered dietitian for steering.
Blueberry recipe recommendations
Apple & blueberry bircher
Rooster & avocado salad with blueberry balsamic dressing
Rise up and go breakfast muffins
Prompt frozen berry yogurt
Coronary heart helper smoothie
This text was reviewed on 15 February 2021 by Kerry Torrens.
Jo Lewin is a registered nutritionist (RNutr) with the Affiliation for Vitamin with a specialism in public well being. Comply with her on Twitter @nutri_jo.
All well being content material on bbcgoodfood.com is supplied for common data solely, and shouldn’t be handled as an alternative to the medical recommendation of your individual physician or every other well being care skilled. In case you have any considerations about your common well being, you need to contact your native well being care supplier. See our web site phrases and circumstances for extra data.
