Food and Health Awareness | Blueberry in Benefit for Health
Hello Dear Steemians !!
Do you know what this fruit is?
If you know, do you ever eat and know the benefits contained therein ?
The picture above is Blueberry fruit.
Blueberry
Blueberry (Vaccinicum sp.) Is a native fruit of North America is on the rise because it has many benefits and health benefits. The fruit that includes berries or bunis is also grown in the Mediterranean region, China, Australia, New Zealand, and South America. Blueberries can be enjoyed as fresh fruit or dried or processed into jam and juice.
Like other fruits, blueberry health benefits you can get optimally if consumed freshly. Unfortunately, fresh blueberries are hard to find in Indonesia. The cultivation of blueberries in tropical countries including Indonesia is still limited due to the growing environmental differences.
Bluebeery Nutrition Content
The content of blueberry nutrition per 100 grams
Superfood nicknames are often pinned for blueberries because of the high nutrients in them. Antioxidant levels in blueberries are among the highest among vegetables, spices, and other fruits, reaching 5562 TE per 100 g based on ORAC (Oxygen radical absorbance capacity) test.
These antioxidant levels come mainly from anthocyanidin and polyphenol compounds such as chlorogenic acid, tannin, myricetin, quercetin, kaempferol, malvidine, delfinidine, cyanidine, and peonidine.
In addition, there are other phytonutrients in blueberries, namely:
- Hydroxycinnamic acid
Caffeine acid
Folic acid
Kumarat acid - Hydroxybenzoic acid
Error acids
Procedure Acid - Other phytonutrients are phenol-related
Pterostilbene
Resveratrol
Blueberries are also a good source of vitamin K, C and manganese. Vitamins A and B complexes as well as other minerals are present in blueberries even though there are not many. No less important, 100 g of blueberries contains only 57 calories so you can consume without fear of increasing weight.
Blueberry Benefits for Health
- Antioxidant and anti-inflammatory protection
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The various phytonutrients contained in blueberries offer antioxidant and anti-inflammatory protection to the body's cells. Several studies have shown that regular blueberry consumption can protect the nervous system, cardiovascular, digestive, and blood sugar transport systems from oxidative stress. Vitamin C and A in it also helps prevent free radical damage and speed up cell recovery.
- Prevent cancer
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Several studies have been done to determine the association between blueberry consumption with breast cancer, gut, prostate, breast development, etc. One of them, laboratory studies on cells and animal experiments shows that anthocyanin can reduce the damage caused by free radicals that can cause cancer. However, further research is still needed to find out whether humans can get similar protection.
- Maintain cardiovascular system health
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Antioxidants in blueberries also provide positive benefits for the health of the akdiofascular system. One study in 2012 showed that women who ate three or more servings of blueberries and strawberries per week had a 32 percent lower risk of heart attack than those who ate only once a month or less.
In other studies, regular consumption of blueberries can improve blood fat balance, lower total cholesterol, increase HDL, and lower triglycerides. Blueberries also protect the blood component from oxidative damage that can cause clogging of the arteries.
- Controlling blood pressure
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Research shows that regular blueberry consumption can help control blood pressure in both men and women of all ages. In individuals with high blood pressure, this can significantly reduce systolic and diastolic blood pressure.
- Improve memory
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Several studies have found a link between blueberry consumption and increased memory and spatial learning ability. One was performed on the elderly with an average age of 76 years as a respondent. Consumption of blueberries for 12 weeks each day is enough to increase the value on 2 different cognitive tests.
Another study from Harvard Medical School suspects that blueberries and strawberries can slow the decline in cognitive function in elderly women.
- Controlling blood sugar
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Blueberries have a fairly low glycemic index, ie, 40-53. Although still higher than strawberries and blackberries, chlorogenic acid in blueberries is thought to help lower blood sugar levels and control blood glucose in people with diabetes mellitus type II.
Research shows that participants who consumed low GI fruits of at least 3 servings a day, including blueberries, increased blood glucose control after 3 months.
- Maintain eye health
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Macular degeneration is one of the main causes of blindness in elderly people in developing countries. The most effective way to avoid it is through prevention. One study published in the journal "International Ophthalmol" suggests the consumption of blueberry extracts in addition to lifestyle improvements and avoid excessive sun rays.
Antioxidants in it are thought to protect the retina from oxidative damage and sunlight. While other studies show that blueberry extract can also sharpen night vision.
Hopefully my post is useful for all steemians
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All of these benefits i like most the 'Blood pressure control' and 'maintain eye health'.