The benefits of blueberries for health and beauty

Being small and easy to pick, blueberries are a dream come true for most people. The taste with a mixture of sour and sweet makes people addicted to trying it all the time. Apart from the outstanding health benefits, blueberries are also rich in health benefits for the human body. One of the possible benefits is improved health and well-being, memory preservation.

Blueberry means bilberry, a type of flowering plant. This plant belongs to the category of the genus Vaccinium, of which belongsCyanocrocea. In the habitat, blueberries grow in the form of shrubs, the size of which varies from 10 cm to four meters; The smaller species are known as “lowbush blueberries” (similar to “wild”), and the larger species are “tall blueberries”.

The leaves are alternate or evergreen, ovate to lanceolate, and 1–8 cm long and 0.5 — 3.5 cm wide. The flowers are bell-shaped, white, red or pale pink, sometimes greenish. Although the blueberry is native to North America, it also grows in the southern hemisphere in Australia, New Zealand, and countries in South America. As a fresh product, the fruit is airlifted to markets around the world.

Food and nutritional value of blueberries

This blue fruit has many benefits as it contains important nutrients that can be absorbed. Here is a list of blueberries:

1. Antioxidants

The first nutritional value of blueberries is antioxidants. Indeed, the vitamin C it contains is useful for accelerating the healing process. In addition to vitamin C, blueberries contain other antioxidants such as anthocyanins and flavonoids.

The antioxidants in blueberries are useful for maintaining good blood circulation, preventing atherosclerosis and reducing the risk of cancer.

2. Vitamins

The next nutritional value is vitamins. Blueberries are considered a rich fruit. One of them is vitamin C and vitamin K. Vitamin C is helpful in maintaining healthy skin and stamina. Vitamin K is now known to be helpful in preventing bleeding and maintaining bone health.

Blueberries also contain vitamin B6 and vitamin E, but in small amounts. Vitamin E is able to maintain healthy skin and eyes, while Vitamin B6 plays an important role in maintaining nerve function and health, and helps build blood.

3. Complex carbohydrates

Moose blueberry seed contains 14% carbohydrates and 84% water. There are also small amounts of fat and protein. Most of the carbohydrates in blueberries are healthy carbohydrates (complex carbohydrates).

In addition, blueberries have a relatively low glycemic index, so they do not cause a drastic increase in blood sugar. Therefore, blueberries are well suited for consumption by diabetics.

4. Fibre

Blueberries contain not only fruits and vegetables, but also fiber. This fiber content is good for controlling blood sugar, cholesterol and body weight, as well as preventing and treating constipation.

5. Mineral

The last nutritional value consists of minerals, which are certainly good for the health of the body. Nutritional value like manganese, copper, iron, potassium and zinc. Therefore, consumption of blueberries is good for strengthening bones and stamina.

Health Benefits of Blueberries

The various important nutrients contained in blueberries make this fruit a good way to prevent various diseases and maintain a healthy body. Here are some of the health benefits of blueberries:

1. Take care of heart health

Blueberries help lower blood cholesterol levels, thereby reducing the risk of heart disease. Indeed, blueberries are rich in fiber, vitamins, contain minerals and antioxidants that can prevent the accumulation of fat and damage the blood vessels of the heart.

2. Boosts mental and brain health

Regular consumption of blueberries is also beneficial for brain health, as well as for maintaining memory and concentration. Several studies suggest that regular consumption of blueberries along with a healthy lifestyle can reduce the risk of developing brain diseases like Parkinson’s disease, stroke, and dementia.

3. Let you stay young

One of the benefits of blueberries is the prevention of premature aging. This is thanks to the vitamin C and antioxidant content of blueberries, which can promote the formation of collagen in the skin.

Due to this effect, blueberries are good for preventing wrinkles, improving skin texture, and preventing skin damage caused by pollution and sun exposure.

4. Reduce cancer risk

The nutrient content of blueberries, especially vitamin C and other antioxidants, can help protect body cells from free radical damage. These substances also help slow the development of various types of cancer, such as lung cancer, oral cancer, colon cancer, and prostate cancer.

5. Regulates Blood Sugar Levels

Several studies have shown that eating berries, including blueberries, can help the body control blood sugar. The berries are enriched with fiber, vitamins, minerals and antioxidants. Therefore, its berries are the right choice for people who have problems with blood sugar regulation.

6. Reduces Inflammation

Blueberries are known to be rich in plant compounds like flavonoids, which act as antioxidants and anti-inflammatories. As mentioned earlier, blueberries are rich in vitamin C, which can act as an antioxidant and help in the healing process of wounds, improve body immunity and fight against aging.

If you choose to eat blueberries, choose blueberries that are clean, ripe, smooth-skinned, and bright blue. Avoid eating soft, wilted and moldy blueberries. Blueberries can not only be eaten directly, but also mixed with pancakes, various cakes, yogurts and oatmeal. You can also incorporate it into drinks like juices and smoothies.

However, remember to always wash blueberries before eating them. This is important to avoid food poisoning or bacterial infection from eating blueberries that are still contaminated.

Read also: benefits black chocolate for beauty, hydration of the skin to prevent premature aging

Dangerous side effects of blueberries

In addition to the benefits of consuming blueberries, they may also have side effects that should be avoided. Starting Klikdokter.com, here are some side effects that can be caused by blueberries:

1. Upset the digestive system

As stated above, blueberries are quite a fiber-rich fruit. Fiber is beneficial for regulating bowel movements, maintaining a healthy digestive system, absorbing bad cholesterol, and maintaining the cardiovascular system.

However, consuming too much fiber is not recommended as it can lead to various digestive issues. As quoted on the door click dokter.com, Dr. Devia Irine Putri said that eating too much fiber can lead to problems in the digestive tract such as bloating, constipation and diarrhea.

2. Trigger allergies

The next side effect of blueberries is the occurrence of stone fruit allergy. The stone fruit itself is a type of fruit with soft flesh but with hard stone-like pits inside.

Some examples of stone fruits, such as peaches, plums, apricots, cherries and nectarines. If you are allergic to these fruits, avoid eating too many blueberries.

3. Increases Stomach Acid Production

There are enough minerals in blueberries to meet the fluid needs of pregnant women. However, excessive consumption of these berries can pose health risks. The bitter taste emanating from blueberries may be due to the stomach acid of the pregnant woman Mother. It even causes pain in the pit of the stomach.

4. Overproduction of vitamin K in the body

Blueberries are rich in vitamin K, which regulate blood clotting and maintain bone density. However, it is not recommended to consume this fruit in excess.

Regarding the side effects of blueberries related to vitamin K, you must be careful not to cause anemia and jaundice. The recommended dose is 100 grams per day.

Read also: The raw food and its health benefits