Blueberries are a good source of fiber, a good source of Vitamin C, and contain various vitamins and minerals – all at just 80 calories per cup. So, grab a boost of blue! It's a smart, delicious and easy choice you can make every day.
Blueberries. Blueberries are high in insoluble fiber, “which helps maintain regularity in the digestive tract and ultimately can prevent constipation,” says Dr. Berookim. Bonus: Their skin adds extra fiber, they're over 50 percent water, and they're high in antioxidants, he adds.
Berries are by far the fruit with the most fiber, according to the Mayo Clinic. For instance, blackberries and raspberries have 8 grams of fiber per cup. Comparatively, one medium pear has 5 grams of fiber, and a medium apple with the skin has 4 grams of fiber.
A cupful of blueberries contains 14% of your dietary fiber. However, if you go overboard when munching on the delicious fruit, you can wind up with some gastrointestinal distress. It's generally safe to eat blueberries every day, though you should do so in moderation if you experience some stomach issues.
A one-cup serving of blueberries contains 25% of the recommended daily value for vitamin C and 4 grams of dietary fiber, but only 80 calories.
Half a cup or half of a 150g punnet (about 75g) of fresh blueberries supplies: a trace of protein, a trace of fat, 8.3g carbohydrates, 7.7g sugars, less than 1g starch, 1.5g dietary fibre and 165 kilojoules (39 calories).
In conclusion, while blueberries are undoubtedly a healthy food, it's important to consume them in moderation. Excessive consumption of blueberries can lead to digestive issues, blood sugar imbalances, tooth decay, allergic reactions, and kidney stones.
Glucose-6-phosphate dehydrogenase deficiency is a genetic disorder. People with this disorder must consult a doctor before consuming blueberry to stay safe and prevent health disorders. People who have undergone surgery should take precautions because blueberry consumption might affect their blood sugar levels.
Bananas, rich in potassium and fiber and low in sodium, are an important component of heart-healthy diets like DASH (Dietary Approaches to Stop Hypertension) that aims for about 4,700 mg dietary potassium daily.
How many blueberries a day? Blueberries are something that can be enjoyed every day, and two handfuls of blueberries, which is the equivalent of 4 heaped teaspoons, counts towards one of your five-a-day portions. Research has found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease.
Blueberries Improve Memory, Sleep Quality, and Mood
They're also an excellent source of melatonin—the hormone that helps you sleep. The body metabolizes melatonin very quickly, so it's a great choice for those struggling with insomnia.
Try adding more of these anti-inflammatory foods to your diet: Berries: Berries, especially blueberries, are full of vitamins and antioxidants called flavonoids that fight inflammation. They also have chemicals that regulate your immune system, which can reduce chronic inflammation.
Fruits are sweet, and some fruits like bananas, mangoes, and grapes are high in natural sugars. Eating too many sweet fruits at night may lead to a sudden spike in blood sugar levels, which disrupts sleep and leads to health problems like diabetes.
Improves cholesterol levels and heart health
If cholesterol builds up in your arteries, it can oxidize and form blockages. Research shows that eating one cup of blueberries daily can improve good cholesterol levels and reduce bad cholesterol levels in your body.
You can tell that blueberries are bad when they have become too mushy, the skins have split and are leaking juiced, have become dry and shriveled, or have mold growing on them. If you see any signs of mold or spoilage, it's best to throw the entire package out.
Strawberries also contain fewer carbs and sugar than blueberries, but blueberries have more fiber.
Nutrition Info
A ½ cup of blueberries contains 42 calories, 0.55g of protein, 0.24g of fat, 10.72g of carbohydrates, 1.80g of fiber, and 7.37g of sugar.
According to the USDA, one avocado contains around 13.5 grams of fiber, which is nearly half of the 2020-2025 Dietary Guidelines for Americans' recommendation of 28 to 34 grams per day. Meeting the recommended daily intake of dietary fiber plays a pivotal role in feeding and fueling the good bacteria in your gut.