Blueberries Is Rich Source Of

Blueberries Is Rich Source Of
Edward R. Forte May 20, 2022

Blueberries

Blueberries Is Rich Source Of

Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries.It is closely related to similar shrubs, such as those that produce cranberries and huckleberries.Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end.Lowbush or “wild” blueberries: Typically smaller and richer in some antioxidants. .

Blueberries: Health benefits, facts, and research

Many studies have suggested that increasing consumption of plant foods such as blueberries decreases the risk of obesity, diabetes, heart disease, and overall mortality.Plant foods may also promote hair and skin health, increased energy, and overall lower weight.Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.Iron and zinc fulfil crucial roles in maintaining the strength and elasticity of bones and joints.It relies on vitamin C as an essential nutrient, and works to help prevent skin damage caused by the sun, pollution, and smoke.For example, a 2015 study of people with metabolic syndrome found that daily blueberry consumption for 6 weeks did not affect blood pressure levels.A large 2013 cohort study published in the BMJ suggested that certain fruits may reduce the risk of type 2 diabetes in adults.However, the researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7 percent.Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.According to a study from the Harvard School of Public Health and the University of East Anglia, in the United Kingdom (U.K.) regular consumption of anthocyanins can reduce the risk of heart attack by 32 percent in young and middle-aged women.Research suggests that antioxidants may inhibit tumor growth, decrease inflammation in the body, and help ward off or slow down esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers.Studies have also found that in addition to reducing the risk of cognitive damage, blueberries can also improve a person’s short-term memory and motor coordination.Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content. .

Blueberries 101: Nutrition Facts and Health Benefits

They’re low in calories and incredibly healthy, potentially regulating blood sugar levels and aiding heart and brain health.Nutrition Facts Blueberries are low in calories and fat yet provide decent amounts of healthy fiber.These berries have a score of 53 on the glycemic index (GI), which measures how quickly certain foods raise blood sugar levels (4).As this score is relatively low, blueberries should not cause major spikes in blood sugar and are considered safe for people with diabetes.High intake of this flavonol has been linked to lower blood pressure and a reduced risk of heart disease ( 12 , 13 ).High intake of this flavonol has been linked to lower blood pressure and a reduced risk of heart disease ( , ).They belong to a large family of polyphenols called flavonoids, which are believed to be responsible for many of the beneficial effects of blueberries ( 16 ).SUMMARY Blueberries are rich in beneficial plant compounds and antioxidants — especially anthocyanins — which may account for many of their health benefits.Some research suggests that blueberries may have significant health benefits for people with high blood pressure, a major risk factor for heart disease ( 21 , 22 ).These berries may also inhibit the oxidation of LDL (bad) cholesterol — a critical step in the heart disease process ( 23 ).An observational study in 93,600 nurses found that a high intake of anthocyanins was linked to a 32% lower risk of heart attacks ( 24 ).Another, six-year study in older adults found that blueberries and strawberries were linked to delays in brain aging by up to two and a half years ( 28 ).People with diabetes are sensitive to rapid changes in blood sugar and need to be cautious when they eat foods rich in carbs.However, they don’t have adverse effects on blood sugar levels, which may be due to their high content of bioactive compounds.One six-week study found that two blueberry smoothies daily helped improve insulin sensitivity in obese people who were at a high risk of developing diabetes ( 32 ).SUMMARY Blueberries may decrease your risk of heart disease, boost brain health, lower blood sugar levels, and improve insulin sensitivity. .

'Superfoods' Everyone Needs: Blueberries, Tea, Salmon, & More

Imagine a superfood -- not a drug -- powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood."The effect that diet can have on how you feel today and in the future is astounding," says nutritionist Elizabeth Somer, author of Food & Mood, Nutritionfor a Healthy Pregnancy, and The Essential Guide to Vitamins and Minerals. .

Blueberry Nutrition Facts and Health Benefits

Blueberries are the all-purpose berry: They're reasonably priced, beautifully colored, delicious, and ideal for eating by themselves as a snack or in cereal, smoothies, salads, muffins, or pies.Blueberries are found in most grocery stores, wild or cultivated, either frozen or fresh.One cup of raw blueberries (148g) provides 84 calories, 1g of protein, 21g of carbohydrates, and 0.5g of fat.Blueberries have been shown to help maintain memory and prevent cognitive decline.One small study showed that people who regularly drank blueberry juice had improved performance on memory tests (and also decreased symptoms of depression). A much larger, long-term study, published in 2012, credited berries for delaying cognitive aging by as much as two and a half years..Blueberries also have lots of vitamin C. It acts as an antioxidant, aiding in wound healing, supporting the immune system, and providing anti-aging properties.In one study, eating three or more weekly servings of berries like blueberries reduced the risk of heart attack in women by 32%.Blueberries also contain anthocyanins, antioxidants that may benefit the heart by improving blood flow and countering plaque buildup.If you're taking a blood thinner like Coumadin (warfarin), talk to your doctor about the effects of eating foods high in salicylates and vitamin K on your medication.Frozen berries are often picked at their peak and last longer than fresh, making them a wise choice all year round.A cost-effective and equally healthy choice is to opt for flash frozen blueberries, which are an excellent addition to smoothies, baked goods, and even as a topping for overnight oats.Frozen berries are generally picked at peak ripeness (when they're the most nutritious), and research shows that freezing helps preserve their nutritional content..They should be rinsed with running water before eating, but wait to wash them until just before you consume or cook with blueberries.Frozen blueberries can be stored in the freezer for up to a year for the best quality but remain safe to eat beyond that time.Versatile blueberries are perfect in baked goods like pancakes, muffins, pies, and crumbles.Toss them into a salad for a refreshing, colorful addition, or just pop them straight into your mouth as a delicious snack.

.

Blueberries: Health Benefits, Nutrients per Serving, Preparation

Because of their sweet and tart flavor and their nearly seedless nature, blueberries are a hugely popular fruit.For example, blueberries are rich in vitamin K, which plays an important role in promoting heart health. .

Top 5 health benefits of blueberries

Cultivated blueberries are sweeter than those grown wild, however, they all share the same characteristic deep blue-purple colour, thin translucent skin and tiny seeds.They are extremely rich in naturally occurring plant compounds called phytochemicals such as ellagic acid and anthocyanidins.The phytochemicals in blueberries have been extensively researched for their protective properties, which helps the body combat a long list of diseases.Research has shown that anthocyanidins, which are found in berry fruits, may support the cardiovascular system.This, together with their high flavonoid content, may help improve insulin sensitivity which is important for managing blood sugar levels.Including blueberries regularly in your diet may improve vision and guard against age-related macular degeneration.This is thought to be thanks to the improved blood and oxygen flow to the eyes and the antioxidant protection which may help reduce the likelihood of cataract and macular degeneration.Traditional medicine suggests blueberries may be a useful remedy for both gastrointestinal conditions and urinary tract infections.Blueberries, along with fruits including apples, peaches, avocados and raspberries contain natural chemicals called salicylates.Some people are sensitive to these compounds and may experience an allergic reaction to them, including skin rash and swelling.Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. .

Potassium Rich Foods

Like calcium and sodium, potassium is a mineral that’s found in some foods.Having the right amount of potassium in your diet helps to keep you healthy, so it’s crucial to eat plenty of potassium-rich foods.If you need to boost the amount of potassium in your diet, make healthy food choices by picking items below to add to your menu.Many fresh fruits and vegetables are rich in potassium: Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium).Certain dairy products, such as milk and yogurt, are high in potassium (low-fat or fat-free is best).Some people with kidney disease should get less potassium than the guidelines.If your kidneys don’t work well, too much potassium could stay in your body, which can cause nerve and muscle problems.If you have kidney disease and your doctor hasn’t already told you what your potassium limit is, ask about it. .

17 High-Fiber Fruits to Add to Your Diet

Eating high-fiber fruits is a nutrient-dense and delicious way to help you meet your daily fiber needs.Soluble fiber is found in avocados, pears, and guavas among other fruits.Insoluble fiber is typically found in the seeds and skins of many fruits, such as berries and bananas, It's also present in whole grains, wheat bran, and vegetables.There are many health benefits attributed to fiber, and ongoing research reveals there is still more we don’t know.Adding fruits and other high-fiber foods can help increase daily fiber intake. .

Share

Related

Farms Near Me Kid Friendly

Farms Near Me Kid Friendly.

In addition to this list of fun farms in Pennsylvania that you can visit with your kids, don’t forget about the fair season.In late summer and early fall, many towns and municipalities host fairs and festivals to celebrate the harvest and agriculture.Get the IEP Toolkit A complete online library of printable and downloadable resources that gives you the tools to become an empowered and organized parent advocate for your child.Check websites and Facebook pages for special events and times, such as if they let you feed animals.In the spring you can visit all the baby cows and they also host an annual egg hunt around Easter.Their fully accessible Chester County bank barn was designed specifically to provide opportunities for children with disabilities, including Autism Spectrum Disorders, to participate in animal-assisted activities.Their family-centered approach allows parents and children to identify specific goals to achieve through interaction with our miniature horses, donkeys, goats, and rabbits.One of their keys to success is providing a safe and nurturing environment where kids can have fun while supporting therapies they may be receiving.Green Ridge in Parkesburg-Very hard to find information, it appears that they do not have a website or a Facebook page, so my guess is that it is run by Amish or Mennonites.From what I can find from random postings and yellow page listings: it appears that fall is their big season, they do have animals and they likely are closed on Sundays.Highland Orchards in West Chester/Downingtown area: Offers many fun activities for kids including hay rides, story time and pick your own.Hurricane Hill in Coatesville: Only open in the fall, offers a corn maze and other fun things to do for families.In the winter they offer mini golf in one of their buildings, it sells plants in the warmer months.Linvilla has a ton to offer as far as activities for kids-the animals, mini golf, all kinds of festivals and pick your own, and a gift shop.They simply spend their days grazing and enjoying life with their friends, as part of the herd.Verdant View in Paradise (Lancaster County): Offers a variety of tours and visiting options for kids of all ages.

Will Blueberry Muffins Hurt Dogs

Will Blueberry Muffins Hurt Dogs.

It can be hard to avoid their longing, puppy-dog eyes, but blueberry muffins are not suitable snacks for dogs…we’re not even sure people should eat them either.Any blueberry muffin recipe you find will have some form of fat, sugar, and flour at its core.None of these ingredients are easily processed by a canine digestive system, and in large quantities – as you find in blueberry muffins – they can cause a range of problems for your little buddy.Your dog might be able to digest a piece of a blueberry muffin without any outward signs of distress, or you might notice increased flatulence or more trips outside to do their business.One of the worst complications your dog might develop if you give them a piece of a blueberry muffin is a bout of pancreatitis or inflammation of the pancreas.Symptoms of pancreatitis include vomiting and lethargy, so if you notice your dog exhibiting these signs, it’s best to take a trip to the vet to be safe.Your vet might not be able to diagnose your dog definitively if they have pancreatitis, but their recent dietary history can provide a strong clue.It can be hard to resist giving your dog a bit of muffin when they just look so cute sitting there watching you enjoying your food.

Best Blueberry Smoothie For Weight Loss

Best Blueberry Smoothie For Weight Loss.

This healthy, Metabolism Boosting Blueberry Smoothie is the perfect way to start your day.It's easy, quick, tasty, and full of antioxidants and fat-burning goodness!Smoothies high in protein and fiber like this one may even aid weight loss by keeping you full.Not only do you get the nutritional benefits of the antioxidant blueberries, but you have one, just one, kitchen appliance to clean!Things can be hectic in the morning, so whether you're a busy mom (who doesn't like many dishes) or want to eat healthy and clean, starting your day with a breakfast smoothie is the optimal way to keep your metabolism running smoothly.It sets you up for a clear, clean pattern of eating for the day.The blueberries and bananas in this recipe make a naturally sweet combination that totally satisfies you.The spinach might seem like a strange addition, but you won’t even taste it, and you’ll reap the nutritional benefits of fiber, folate, vitamin C, and much more.Basic Ingredients Almond Milk - it's creamy and a little nutty in flavor.We like to use unsweetened vanilla almond milk, but you can use your favorite variety.Frozen Blueberries - double-check to make sure the kind you buy doesn't have any added sugar.Spinach - this superfood ups the nutrition of your smoothie without changing the flavor.How to Make a Blueberry Smoothie Recipe That Burns Fat!Adding powerful nutrients in the form of fiber and/or fat will help keep you satiated and satisfied for several hours!Chocolate Almond Breakfast Smoothie - satisfying, protein-packed, and downright delicious!Mango Pineapple Smoothie - tropical and refreshing and so easy to make!You can also FOLLOW US FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious food, fun crafts, + DIYs!▢ 1 tablespoon ground flaxseed or chia seeds Instructions Place all ingredients in the blender.Add a tiny bit of water if needed to create the desired consistency.1⁄2–1 ounce nuts (i.e., almonds, cashews, walnuts) or 1 tablespoon nut or seed butter (i.e., almond or cashew butter) Meal prep a singer serving by placing blueberries, cut banana, and spinach in a freezer-safe bag to use later.We updated this post with new Images and additional instructions on July 22, 2019, and then again on January 5, 2021.