Blueberries belong to the Vaccinium ssp family. so, it has a close relationship with plants such as cranberry, bilberry, and huckleberry. This article will discuss blueberry nutrition facts that are important for you to know. let’s see!
Blueberry Nutrition Facts
Blueberries are low in calories and fat and rich in healthy fiber. As much as 3.5 ounces (100 grams) of raw blueberries consist of 14% carbohydrates from simple sugars such as glucose and fructose, 84% water, a little protein and fat, and enough fiber.
This fruit has a glycemic index (GI) of 35. The glycemic index is a measure of how quickly a food can increase blood sugar levels. The glycemic index of blueberries is low and that means that they are not prone to drastic increases in blood sugar and thus are considered safe for diabetics.
Fiber is necessary for the body to provide a protective effect against various diseases. This fiber is one of the standards in every healthy diet. One cup or approximately 148 grams of blueberries contains 3.6 grams of fiber. Where about 16% of the carbohydrates in it are in the form of fiber.
- Vitamins and Minerals
Blueberries are classified as fruit with a good source of vitamins and minerals, as they contain, among others:
Vitamin K1 or phylloquinone which is important in the process of blood clotting and is also beneficial for bone health. Vitamin C or ascorbic acid as an antioxidant which is important in supporting skin health and immune function. Manganese, an essential mineral needed for normal metabolism of amino acids, proteins, lipids and carbohydrates. Blueberries also contain vitamin E, vitamin B6, and copper, although in small amounts.
In this point, how do you think about blueberry nutritional facts? Interesting right?
- Plant Compounds
Blueberries contain many antioxidants and some of the beneficial plant compounds it contains such as:
Anthocyanin is an antioxidant that gives blueberries its color and is useful for reducing the risk of heart disease. Quercetin, a flavonol that plays a role in lowering blood pressure and reducing the risk of heart disease. Myricetin, a flavonol which is important in helping prevent cancer and diabetes.
Anthocyanins, which are flavonoids, are the main antioxidants in blueberries, which play a role in providing many benefits. There are more than 15 different anthocyanins that have been detected in blueberries, for example malvidin and delphinidin. Anthocyanins are contained in the outer layer of the fruit, so there is no need to peel the skin of the fruit!
This fruit plays a role in inhibiting the oxidation of LDL cholesterol which triggers heart and blood vessel disease.
through an observational study of 93,600 nurses, it was found that there was a 32% reduction in the risk of heart attack when consuming foods high in anthocyanins. What an amazing blueberry nutrition fact!
Blueberries play an important role in the aging process through inhibition of the oxidative stress process.
These berries can also improve brain function according to a study in 12 weeks, that a person who consumed blueberry juice every day was able to prevent early memory decline in 9 elderly people.
This fruit can also be used as a therapy for diabetes mellitus by blocking the enzyme alfa glucosidase so that it can prevent spikes in blood sugar. A six-week study found that two daily blueberry smoothies helped obese people with diabetes mellitus by improving their insulin sensitivity.
Normally, eating blueberries do not have any adverse effects so far to healthy individuals. It is also a rare case of Allergy to blueberries even though it does exist.
Those are blueberry nutrition facts that you need to know. You may intend to consume it routinely.