Blueberries are among the most popular fruit of the forest, both for their sweet and sour taste and for their health benefits. The wonderful blueberries are rich in vitamins and minerals.
The blueberry (Vaccinium myrtillus) popularly called mountain blueberry, bilberry, donkey, currant, cucuzia, apple tree, is a shrub of the Ericaceae family. It can be found in Europe, North Asia, Greenland, Western Canada and the Western United States.
It grows in mountainous areas, especially on slopes with high humidity and moderate temperatures. It has small, dark, blue to black, juicy fruits with a pleasant sweet and sour taste. The fruit is called blueberry.
Blueberries are packed with nutrients
Blueberries are low in calories and fat, but it abounds in nutrients essential for the proper functioning of the body.
100 grams of fresh blueberries contain: 57 calories, 84% water, 0.7 grams of protein14.5 grams of carbohydrates, 10 grams of sugar, 2.4 grams of fiber0.3 grams of fat.
Most of the carbohydrates in blueberries are glucose and fructose. However, the glycemic index of these fruits is quite low, which is why they can also be eaten by those who suffer from it diabetes.
What vitamins do they contain?
As far as the vitamins and minerals they contain, blueberries are a good source of magnesium and vitamins K and C. They contain copper and vitamins E and B6 in smaller amounts.
Due to the substances they contain, blueberries have numerous benefits for the body, acting effectively on the heart and brain.
They reduce the risk of cardiovascular disease
Cardiovascular diseases are among the most common ailments. A study conducted at the Oklahoma State University in Stillwater shows that there is a strong connection between flavonoid-containing fruits, such as blueberries, and maintaining heart health.
Oklahoma scientists also say that blueberries reduce cardiovascular disease triggers in obese men and women with metabolic syndrome. This benefit is given by the high content of polyphenols present in blueberries.
Increase memory and learning ability
Oxidative stress can accelerate the aging process of the brain, affecting all its functions.
According to an animal study at Tufts University in Boston, Massachusetts (USA), the antioxidants in blueberries prevent cognitive decline and improve signals between brain cells. Thus, the increase in learning and memorization ability occurs.
Keeps blood sugar under control
Diabetics are extremely sensitive to changes in blood sugar levels, which is why they need to be careful when eating food rich in carbohydrates.
Blueberries contain a moderate amount of fructose, 148 grams of blueberries contain only 15 grams of sugar. However, blueberries have no negative effect on glucose as they are an excellent source of bioactive compounds.
Fight against urinary tract infections
Every woman has faced a urinary infection at least once in her life, a rather unpleasant problem, which more often than not gives headaches to women and less to men.
Since blueberries are related to cranberries, both fruits contain similar substances that help fight urinary infections.
These substances are anti-adhesive and prevent bacteria such as E.coli from sticking to the walls of the bladder, thus reducing the risk of symptoms such as achepungent, frequent, or bloody urination.
They have antidepressant effects
All the flavonoid content is also responsible for improving mood and reducing depressive states.
Vitamins, copper, fructose and acids in blueberries support good digestion by stimulating gastric secretion and digestive juices.
They maintain eye health
Thanks to its antioxidant properties, blueberries can delay the aging of the eyes and, implicitly, the onset of conditions such as macular degeneration, cataracts, myopia, xerophthalmia (dry eyes) and eye infections.
Blueberries contain carotenoids (lutein, zeaxanthin), flavonoids (resveratrol, quercitin) and other antioxidant compounds that work together to maintain eye health.
They improve immunity
Antioxidants also help strengthen the immune system, thus reducing the risk of diseases caused by viruses or bacteria.
The anthocyanins in blueberries help eliminate heavy metals from the body, mercury, lead, cadmium and arsenic.
