Nutrition in fruits Benefits of plants

Nutrition in blueberries-also it’s 13 proven health Benefits

Written by Dr. Shaun Murphy

Here is about nutrition in blueberries and it’s 13 proven health benefits of berries.

If you do not like this berry’s sour flavor,its amazing benefits might change your mind. Blueberries contain a series of nutrients,vitamins, and minerals that are essential for our bodies.


An important aspect of this fruit is its intense colour, Which could be blue, brown, or a deep purple color, almost black. These colors come from the anthocyanins, the component that provides blueberries their health benefits.

Nutrients in blueberries per 100 gram

  • Calories: 57
  • Total Fat: 0.3 grams
  • Water: 84 %
  • Protein: 0.7 grams
  • Carbs: 14.5 grams
  • Sugar: 10 grams
  • Fiber: 2.4 grams
  • Fat: 0.3 grams
  • Iron: 0.28 mg
  • Potassium: 77 mg
  • Sodium: 1 mg

Here are some of this fruit’s health benefits:

1.Weight loss and satiety

Dietary fiber  is usually recognized as a crucial think about weight loss and weight management by functioning as a “bulking agent” within the digestive system. High fiber foods increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.

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2.The highest antioxidant capacity of all fresh fruit

Blue Berries, being very rich in anti-oxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti- bacterial), selenium, zinc, iron (promotes immunity by raising hemoglobin and oxygen concentration in blood) etc.

boost up your immune system and prevent infections. Once your immunity is robust, you won’t catch colds, fever, pox and all such nasty viral and bacterial communicable diseases.

3.Improve Heart Health

Blueberries, may reduce the risk of heart disease in women,They have high content of anthocyanins. Anthocyanins are part of a sub-class of flavonoids, which may help to counter the buildup of plaque and improve cardiovascular health. According to the study, women who eat three or more servings a week of blueberries may reduce their risk of heart disease.


The antioxidants in blueberries come to your rescue, preventing early aging and protecting you against diseases like cancer and chronic heart disease. The antioxidants prevent cell damage by neutralizing the radicals and helping keep diseases at bay. Blueberries also prevent inflammation which is  known to cause of aging diseases, like Alzheimer’s disease and brain aging.


Don’t use drug to fix your bad mood and depression. Blue berries contain some compounds that have the ability to put you in a good mood and cure depression, without any medications and side effects.

6.Blueberries fight urinary tract infections

The building of colonies of certain bacteria like b-coli along the lining of the inner walls of urinary tract is responsible for this infection, resulting in inflammation, burning sensation during in passage of urine and other complications. Here, Blue Berries can be surprisingly beneficial.

It has a compound formed of big polymer like heavy molecules which inhibits the growth of such bacteria. It also has some anti-biotic properties which adds to this effect. These heavy and big molecules almost wash-off these bacteria along the tract, thereby preventing the infections.

7.They reduce cholesterol levels

New studies performed at accredited laboratories in the United States, have revealed that blueberries can lower bad cholesterol levels, and in many cases, are even more effective than medications prescribed by doctors. Since our cholesterol plays a big part in the development of heart diseases, blueberries are great for our hearts.

8.They fight cancer

Our DNA is constantly being exposed to the day to day oxidative stress, caused by free radicals. The factors that contribute to our oxidation levels are our diets and lifestyles. Countless studies have shown that blueberries,since they’re rich in antioxidants and other anti-cancerous properties, are great at preventing and fighting breast, colon, lung, esophagus, skin and intestine cancer.

9.They improve digestion

Since they are rich in fiber, blueberries are great for your digestion, and prevent problems such as constipation. Furthermore, the vitamins, minerals and acids present in the berries stimulate the gastric fluids, improving your digestion.

10.They improve memory and coordination

Normally, blueberries’ antioxidants improve memory, coordination and prevent nervous system diseases. Their nutrients, vitamins and minerals also protect your brain cells and help restore your central nervous system. Studies have proven that this fruit can prevent Alzheimer’s and combat memory loss, and the loss of cognitive abilities linked to age.

11.They care for your vision

Several studies performed in Europe have documented that blueberries have very high concentrations of vegetable compounds like vitamins and nutrients which improve night vision and reduce tired eyesight. Furthermore, this fruit can help prevent eye problems, such as macular degeneration, cataracts, nearsightedness, farsightedness, dry eyes,and retinal infections.

12.They improve your immunity

Studies have shown that resveratrol, found in blueberries and grapes, is able to improve your immune system. Furthermore, blueberries are rich in vitamin C, which promotes and stimulates several of our immune system’s functions.

13.Nasal congestion

This magical fruit contains a substance called vasodilators that help dilate blood vessels, providing temporary relief for nasal and lung congestions.


About the author

Dr. Shaun Murphy