Blueberries are a really popular, tasty fruit indigenous to phibìc America however grown commercially throughout the Americas and Europe (1).

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They’re low in calories and also incredibly healthy, perhaps regulating blood sugar levels and also aiding heart and mind health.

Often marketed as a superfood, blueberries are an excellent source of number of vitamins, valuable plant compounds, and antioxidants (2).

This short article reviews blueberries, consisting of their nutrition and benefits.


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As a member the the heather family members (Vaccinium ssp.), blueberries are closely related to cranberries, bilberries, and also huckleberries.

These small, ring berries are about 0.2–0.6 customs (5–16 mm) in diameter, and also their shade can range from blue come purple.

Different kinds of blueberries exist, so their appearance may vary slightly. The two most common varieties room highbush and lowbush blueberries.

Blueberries have actually a pleasant, sweet taste. Castle often eaten fresh however may also be frozen or juiced. They can be used in a variety of baked goods, jams, and also jellies, as well as for flavorings.

SUMMARY

Blueberries space small, round, purple or blue berries belonging to the heath family. Highbush and lowbush blueberries space the two most typical varieties.


Nutrition Facts

Blueberries are low in calories and also fat yet carry out decent amounts of healthy and balanced fiber.

A 3.5-ounce (100-gram) serving of life blueberries has (3):

Calories: 57Water: 84%Protein: 0.7 gramsCarbs: 14.5 gramsSugar: 10 gramsFiber: 2.4 gramsFat: 0.3 grams

Carbs

Blueberries mostly consist that 14% carbs, 84% water, and tiny amounts the protein and fat.

Most that the carbs come from simple sugars like glucose and fructose, however blueberries likewise contain some fiber.

These berries have a score the 53 ~ above the glycemic index (GI), i m sorry measures just how quickly certain foods progressive blood sugar levels (4).

As this score is relatively low, blueberries must not cause significant spikes in blood sugar and also are taken into consideration safe for civilization with diabetes.

Fiber

Dietary fiber is an essential part the a healthy diet and also may have actually protective effects versus various diseases (5).

One cup (148 grams) that blueberries gives 3.6 grams that fiber. In fact, around 16% that the carb content in these berries come in the type of fiber.

SUMMARY

Blueberries space low in calories and fat. They’re mainly comprised of carbs and also water but likewise contain a decent amount that fiber.


Blueberries are rich in antioxidants and also beneficial plant compounds, including:

Anthocyanins

Anthocyanins space the main antioxidant compound in blueberries.

They belong come a big family the polyphenols called flavonoids, i beg your pardon are believed to be responsible for many of the helpful effects that blueberries (16).

More than 15 various anthocyanins have actually been recognize in blueberries, v malvidin and also delphinidin gift the predominant compounds (10, 17, 16).

These anthocyanins seem come be focused in the skin the the fruit. Therefore, the external layer that the berry is the many nutritious component (18).

SUMMARY

Blueberries room rich in helpful plant compounds and also antioxidants — specifically anthocyanins — which might account for countless of their wellness benefits.


Blueberries may have benefits for her heart, brain, and also blood sugar.

Heart Health

Heart an illness is the leading cause of death global (19).

Studies note a relationship between berries — or flavonoid-rich foods — and also improved heart wellness (20, 11).

Some research argues that blueberries may have far-ranging health benefits for people with high blood pressure, a significant risk aspect for heart disease (21, 22).

These berry may also inhibit the oxidation of LDL (bad) cholesterol — a an important step in the heart condition process (23).

An observational research in 93,600 nurses uncovered that a high intake of anthocyanins was linked to a 32% lower risk that heart strikes (24).

Brain Health

As the variety of people older than 65 rises worldwide, so will age-related conditions and diseases.

Interestingly, a higher intake that flavonoid-rich foodstuffs like blueberries has actually been linked with better brain role (25).

Eating blueberries may prevent oxidative stress and anxiety — i beg your pardon plays critical role in the aging process (26).

These berries may likewise improve mind function directly. In one 12-week study, drink blueberry juice everyday improved memory in 9 older adult with beforehand memory decrease (27).

Another, six-year examine in enlarge adults discovered that blueberries and also strawberries were connected to delays in mind aging by approximately two and a half years (28).

Blood street Control

The pervasiveness of kind 2 diabetes is enhancing steadily global (29).

People with diabetes are sensitive come rapid changes in blood sugar and need to be careful when castle eat foodstuffs rich in carbs.

Blueberries save on computer moderate amounts of sugar — or 15 grams per cup (148 grams).

However, lock don’t have actually adverse results on blood street levels, which might be because of their high content of bioactive compounds.

Test-tube studies suggest that the anthocyanins in blueberries have the right to have useful effects ~ above blood sugar regulate (30, 31).

Human research studies have presented promising results as well.

One six-week study uncovered that two blueberry smoothies everyday helped improve insulin sensitivity in obese human being who to be at a high hazard of emerging diabetes (32).

Blueberries may also affect blood sugar levels straight after a high-carb meal by blocking specific digestive enzymes and reducing blood street spikes (33).

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SUMMARY

Blueberries might decrease your danger of love disease, boost mind health, lower blood sugar levels, and also improve insulin sensitivity.