This post will focus on the many health benefits of blueberry. Blueberries are one of nature’s most powerful superfoods, packed with antioxidants and vitamins that can help support your immune system and overall health. We’ll explore why blueberries are so good for you, the different types of blueberry available, and ways to incorporate them into your diet. We’ll also provide tips for storing and freezing blueberries to ensure that you get the most out of your purchase. Finally, we’ll provide a few delicious blueberry recipes, so you can start enjoying their health benefits today!
Blueberry Nutrition Facts and Calories Chart
Blueberries are an excellent source of vitamins, minerals, and antioxidants. They are especially high in vitamin C and dietary fiber. A cup of blueberries contains 84 calories, 1.1 grams of fat, 21.45 grams of carbohydrates, 3.6 grams of dietary fiber, 14.74 grams of sugar, 0.74 grams of protein, and 24% of the recommended daily value of vitamin C. Additionally, blueberries are a good source of vitamin K, manganese, and other vitamins and minerals. Nutritional value per 100 g blueberries:
- Biotin: 0.04 µg
- Calcium: 9 mg
- Carbohydrates (Carbs): 14.49 g
- Chloride: 5 mg
- Cholesterol: 0 mg
- Choline: 4.8 mg
- Chromium: 0.5 µg
- Copper: 0.094 mg
- Dietary Fiber: 2.4 g
- Energy (Calories): 57 kcal
- Fat: 0.33 g
- Iodine: 0.7 µg
- Iron: 0.41 mg
- Magnesium: 9 mg
- Manganese: 0.17 mg
- Molybdenum: 0.6 µg
- Pantothenic Acid: 0.2 mg
- Phosphorus: 16 mg
- Potassium: 77 mg
- Protein: 0.74 g
- Saturated fat: 0.05 g
- Selenium: 0.3 µg
- Sodium: 1 mg
- Sugars: 8.2 g
- Vitamin A: 53 IU
- Vitamin B1 (Thiamin): 0.012 mg
- Vitamin B2 (Riboflavin): 0.018 mg
- Vitamin B3 (Niacin): 0.097 mg
- Vitamin B5 (Pantothenic Acid): 0.2 mg
- Vitamin B6: 0.041 mg
- Vitamin B9 (Folate / Folic Acid): 6 µg
- Vitamin B12: 0 µg
- Vitamin C: 9 mg
- Vitamin D: 0 IU
- Vitamin E: 0.3 mg
- Vitamin K: 21.6 µg
- Water: 84.54 g
- Zinc: 0.12 mg
Blueberry In India
Bilberry and blueberry, both are different. Bilberry is blue all the way through, blueberry’s inner fruit is white. We have a separate post to discuss health benefits of bilberry. Blueberry is native to North America. The berry has a flared crown and is deep purplish blue. Blueberries can be eaten fresh or used for jelly, jam, pies, pastries, or juice. Blueberry has a number of anti diabetes actions and improves the response of tissues to insulin. The berries also protect the cardiovascular system. Blueberry discourages food-borne disease-causing bacteria such as E. coli and Salmonella. Blueberries may improve arterial function, protect and strengthen arteries and veins. Blueberries are the official provincial fruit of Nova Scotia and are the state fruit of New Jersey! In the United States and Canada, July is designated as Blueberry Month.
- Scientific Binomial: Vaccinium corymbosum
- Common English: Blueberry
- Ayurvedic
- Unani
- Sanskrit: Neelabadri / Balprad
- Hindi / Urdu: Nilabadari / Feera
- Bengali: neel jaam
- Marathi: Karavanda
- Telugu: Fall Sa / jaana pallu
- Tamil: Avurinelli
- Gujarati
- Kannada: Challe hannu
- Malayalam: Avurinelli
- Oriya
- Punjabi / Sindhi
- Assamese
- Kashmiri
- Konkani
- Manipuri
- Dogri
- Bhojpuri
Folk Home Remedies
Blueberry fruit contain a diverse range of phytochemicals that have been implicated in having beneficial health effects. These include vitamins A, C and E, folic acid, f3-carotene, a-carotene, lutein, phytosterols such as f3-sitosterol and stigmasterol, triterpene esters and phenolic molecules. It is also rich source of oligomeric proanthocyanidin complexes, which helps to strengthen blood vessels and make them less prone to leakage. This makes blueberry useful to treat varicose veins. The cultivated kind of a blue-black color used principally for its food value. The main attraction of blueberries may be the skin’s unique profile of blue-pigmented anthocyanins and resveratrol. Blueberries grow on bushes that vary in height from one to ten feet tall. Most blueberries grow on the lower bush variety.
- It is believed that blueberry provide protection, enhance psychic abilities, refresh memory, help you feel happy and free. For protection, place some blueberries around front door. You can also pour blueberry juice around the perimeter of your property to repel negativity and to stop jealousy and gossip.
- To improve memory, eat a bowl of blueberries regularly. They will also expand spiritual awareness.
- If you eat them before bed, they will invite pleasant dreams and assure you of a restful night’s sleep.
- To ease bleeding gums, drink a sherry glass of blueberry juice daily.
- To soothe a sore throat, try gargling with blueberry tea.
- Blueberry tones up small blood vessels, especially capillaries, that permeate the tissues of the body. In particular, blueberry acts on the micro-circulation of the eye and can help to improve night vision and eyesight. Taking blueberry juice for long-term improves eye health, protecting against damage to the eye resulting from diabetes and high blood pressure. It can sometimes help in short-sightedness, and in the prevention of cataract formation.
- Blueberries are most notable for their ability to protect the brain during ageing and under the stresses imposed by neurodegenerative disease. Blueberry consumption may protect the brain during normal ageing and when neurodegenerative disease is present.
- Blueberries are also notable for their anthocyanin content, which imparts the blue skin color, but they also contain other polyphenols with potential health value. Anthocyanins such as cyanidin and delphinidin glycosides are being investigated for their effects on aging, memory, physical performance, inflammation, cardiovascular, metabolic, and anticancer mechanisms.
- Blue berry leaves are useful to treat non-insulin diabetes. Blueberry contains myrtillin which reduces blood sugar as insulin would. A healthy tea made with plant leaves can be taken everyday, thrice a day can reduce blood sugar levels in diabetic patient. To make an anti-diabetes tea for the non user of insulin, steep 1 tsp. of the cut, dried leaves in a cup of hot water until lukewarm. Drink 1 cupful four times daily. Take it on regular basis or else glucose levels soar. This hypoglycemic effect may be due to an increase in the liberation of insulin in the beta cells of the pancreas. Blueberries and the leaves also exhibit anti-diarrheal properties as blackberries do.
- Try to include blueberries in everyday diet. It is an excellent snack fresh by themselves, they are truly wonderful in pies, jams, smoothies, and syrups. Blueberries in oatmeal, cold breakfast cereal, and salads; as garnish for vegetable stir-fries and meat dishes; or just popped into your mouth as an on-the-go snack are delectable ways to keep this super fruit regularly in your diet.