Blueberry Diet Details and Health Advantages

BLUEBERRIES HEALTH BENEFITS AND NUTRITION FACTS.
Blueberries are very low in calories. 100 g fresh berries carry just 57 calories. Nonetheless, they possess essential health benefiting phytonutrients such as soluble dietary fiber, minerals, vitamins, and pigment antioxidants that contribute immensely towards optimum health and wellness..
Blueberries are among the highest antioxidant value fruits. The ORAC value of 100 g fresh blueberry is 5562 TE (Trolex equivalents)..
Additionally, they compose of other flavonoid antioxidants such as carotene-ß, lutein, and zeaxanthin..
Altogether, the phytochemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the human body, and thereby, protect it against cancers, aging, degenerative diseases, and infections..
Further, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus condition..
Fresh berries carry small amount of vitamin-C, vitamin-A, and vitamin-E. Altogether, these vitamins work as potent antioxidants which help limit free radical mediated injury to the body..
The berries also carry a small amount of B-complex group of vitamins such as niacin, pyridoxine, folates, and pantothenic acid. These vitamins are acting as co-factors that help in the metabolism of carbohydrates, protein, and fats.

#health #blueberries #HealthyFood.
► Following are 11 reasons why blueberries should be a part of your daily diet:
1. Boost cognitive function.
2. Prevent Urinary Tract Infection.
3. Defend Against Cancer.
4. Contain Low Glycemic Index.
5. Inhibit aging process.
6. Supply Vitamins and Minerals.
7. Improve Cardiovascular System.
8. Strengthen Immunity System.
9. Good for skin.
10. Great for Eyes.
11. Contain Anthocyanins.
#HealthAndNutrition.
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Blueberries can significantly improve cognitive performance within hours of consumption..
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Wait a second, healthy and delicious? That’s what plant-based eating is all about..
For more on berries check out:
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• Benefits of Blueberries for Blood Pressure May Be Blocked by Yogurt (http://nutritionfacts.org/video/Benefits-of-Blueberries-for-Blood-Pressure-May-Be-Blocked-by-yogurt).
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Blueberries are an absolute powerhouse when it comes to nutrition and increasing our overall health. They can be eaten raw, added to healthy recipes and even put into your favourite smoothie recipes. This makes blueberries extremely easy to eat. Loaded with many different vitamins, minerals, nutrients and antioxidants, the health benefits these delicious berries can provide is both long and impressive. Lets discuss some of the amazing health benefits of blueberries and why you might want to add them to your diet or start eating them more consistently today!
1. First, blueberries are loaded with a wide range of antioxidants that provide healing abilities and fight the signs of premature aging. The antioxidants found in blueberries not only help to remove and eliminate toxins and free radicals in the body, but can actually help to reverse damage that has already been caused by them. Also, they can fight and defend against unwanted pathogens in the body. Blueberries also contain proanthocyanidins. These compounds help to eliminate inflammation through out the body as well as prevent the risk of heart disease, diabetes and other illnesses..
2. They may also be able to promote overall heart health a number of different ways. This is often attributed to the tremendous antioxidant content blueberries contain. Studies have demonstrated that blueberries can benefit the health of our heart by naturally lowering “bad” LDL cholesterol while also increasing “good” HDL cholesterol. They can also help those individuals who struggle with high blood pressure since they work to lower this naturally. This promotes our overall cardiovascular health, and in some studies, has been shown to potentially lower the risk of heart attack..
3. We know that blueberries are an antioxidant powerhouse, but they are also packed with a wide range of healthy vitamins, minerals and nutrients. At the same time, they taste great, are quite low in calories and contain a good amount of water. For these reasons, blueberries are known as one of the most nutrient dense berries in the world. They are good sources of vitamin C, vitamin K, vitamin B6, manganese and potassium. They are also a very good source of dietary fibre. In addition to this, they are packed with health promoting phytonutrients..
4. They can also help to promote proper digestion when consumed regularly. This is because blueberries are a great source of both soluble and insoluble fibre. This fibre works to promote digestion while also regulating the gastrointestinal tracks. As well, blueberries can help to balance gut microbe and enhance gut health. Even more, it has been shown that blueberries have prebiotic abilities, which allows them to promote the growth of healthy bacteria known as probiotics in the colon, promoting proper digestion..
5. Blueberries may also have benefits for those individuals with diabetes. Compared to other fruits, blueberries are lower in sugar content. The unique bioactive compounds in blueberries makes them especially beneficial in relation to diabetes and controlling blood sugar. Studies have found that the anthocyanins found in this fruit have benefits on both insulin sensitivity and glucose metabolism. This allows blueberries to have great anti-diabetic effects. With improved insulin sensitivity, this may lower the risk of metabolic syndrome and type 2 diabetes..
6. Blueberries can also improve the health and look of our skin due to their incredible nutrient profile. They can improve and help eliminate acne and allow the skin to look more radiant. Blueberries also contain resveratrol, which can be especially beneficial in reducing sun damage and exposure. As well, the vitamin C found in blueberries can also improve the overall look of our skin and overall skin health..
7. Consuming blueberries regularly may also help to maintain brain function as well as improve memory. The antioxidants and phytonutrients that are found in blueberries can help to protect the brain from oxidative stress. Oxidative stress can negatively effect the brain and proper brain function, and may even accelerate the brain’s aging process. By eating blueberries, this can improve cell signalling by interacting directly with neurons in the brain, working to promote its overall health and functioning..
DISCLAIMER: This video is for educational and informational purposes only. While we have tried to ensure that the information is sound and accurate, we cannot guarantee its accuracy. The information in this video should not be substituted for professional medical advice and opinions. If you are experiencing any ailments, serious or otherwise, always seek professional medical treatment and advice.

Top 10 Health Benefits of Blueberries.
Blueberries are the fruits of a shrub that belong to the heath family, which includes the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy “bloom” that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds. Blueberries contain a type of flavonoid known as anthocyanins, which are responsible for giving foods like blueberries, cranberries, red cabbage and eggplants their iconic deep red, purple and blue hues. Anthocyanins are responsible for more than just the blueberry’s pretty blue color they also contribute to the popular fruit’s numerous health benefits.

Recent studies show blueberries improve cognitive and cardiovascular function

We all know Blueberries are AMAZING… but do we know why?! Today we talk all about them. I’ll show you a few easy recipes, we talk frozen vs. fresh, I share some fun cool facts with you and talk about what makes blueberries so healthy and how they benefits us..
Grab some blueberries, sit down and enjoy the video!
Let me know your favourite ways to consume blueberries in the comments down below..
RECIPES.
Blueberry smoothie.
1.5 cup frozen blueberries.
1.5 cup frozen mango.
1 ripe banana.
1 pitted medjool date.
lemon zest from 1/2 lemon.
1 tbsp hemp seeds.
1.5 cup almond milk.
Blend and enjoy!
Simple Blueberry dressing.
1/2 cup frozen blueberries.
1 pitted mejool date.
juice of 1/2 lemon.
splash of water.
blend and enjoy!
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LINKS/STUDIES from Video.
Diabetes.
Dietary flavonoid intakes and risk of type 2 diabetes in US men and women..
https://www.ncbi.nlm.nih.gov/pubmed/22357723.
Intakes of anthocyanins and flavones are associated with biomarkers of insulin resistance and inflammation in women..
https://www.ncbi.nlm.nih.gov/pubmed/24336456.
Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women..
https://www.ncbi.nlm.nih.gov/pubmed/20724487.
hearth health.
Berry anthocyanin intake and cardiovascular health..
https://www.ncbi.nlm.nih.gov/pubmed/28483533.
Effects of Berries Consumption on Cardiovascular Risk Factors: A Meta-analysis with Trial Sequential Analysis of Randomized Controlled Trials..
https://www.ncbi.nlm.nih.gov/pubmed/27006201.
Brain health/Mood.
Effects of Acute Blueberry Flavonoids on Mood in Children and Young Adults..
https://www.ncbi.nlm.nih.gov/pubmed/28230732.
Berry fruit enhances beneficial signaling in the brain..
https://www.ncbi.nlm.nih.gov/pubmed/22264107.
Blueberry supplementation improves memory in older adults..
https://www.ncbi.nlm.nih.gov/pubmed/20047325.
Dietary intakes of berries and flavonoids in relation to cognitive decline..
https://www.ncbi.nlm.nih.gov/pubmed/22535616.
Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation..
https://www.ncbi.nlm.nih.gov/pubmed/28249119.
Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial..
https://www.ncbi.nlm.nih.gov/pubmed/28283823.
DNA damage.
A single portion of blueberry (Vaccinium corymbosum L) improves protection against DNA damage.
https://www.ncbi.nlm.nih.gov/pubmed/23507228.
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