Last Updated on by Eat Better Move More

How Many Calories In 20 Blueberries

Not many foods can offer nutritional nourishment but at the same time improve your health as well. I need to emphasize the phrase “not many” because there are some that actually can. 

health benefits of blueberries

Over the years, health research has steadily improved. Researchers have found that some foods can not only provide nourishment but can also give health benefits. They classify these foods as superfoods.

Superfoods, as the name implies, are nutritionally dense and good for the body. Specifically, superfoods almost are almost as powerful as drugs and reduce the risks of chronic illnesses. And guess what? They almost have little to no side effects at all.

Even if you are a person suffering from different chronic ailments, superfoods can still do wonders. You can expect those chronic illnesses to have their impact lessen by eating some superfoods. It doesn’t matter which superfood you eat to fight against a specific disease. As long as you incorporate a healthy diet coupled with any superfoods, you can fend off the disease and live longer.

There is no specific classification to superfoods, and it can range from plant-based to dairy products. However, you can be sure none of these superfoods are processed, and all are natural. In this article, we are going to discuss one of the first superfoods. And that is blueberries. 

All About Blueberries

Blueberries are one of the first foods to be classified as superfoods. Blueberries are perennial flowering plants with blue or purple fruits on them. They are part of the genus Vaccinium, and some family members of this genus include bilberries, cranberries, and huckleberries. Blueberries are native to North America, but today, they are now grown all over the world. 

There are two ways blueberries are grown, low-level and high-level. The low-level grown berries, or also known as lowbush blueberries, are small, pea-size berries and are grown in low-level bushes. On the other hand, the high-level grown blueberries, or also known as highbush blueberries, are larger and are grown in high-level bushes. 

Blueberries Taste And Texture

Fresh blueberries are sweet and flavorful, with a hint of slight acid coming from the berry. When you bite a blueberry, the feeling would be the same as biting grapes. 

As you bite down, the berry pops, thus releasing its sweet juice. The juice, however, is not that sweet, and it’s just enough for your palate. But be careful with unripe blueberries, because they are very sour.

Some blueberry varieties produce larger berries and are known for being incredibly sweet. However, finding the largest blueberries in the market can be difficult. If you want to have the largest blueberry, you will have to grow a blueberry yourself. 

If you do plan to plant blueberries, take note that once you harvest them, they don’t sweeten. So make sure to time your planting and harvest property to make the most out of blueberries. 

You also don’t have to harvest blueberries immediately once it ripens. Blueberries will be fine for a week and a half before rotting in the branch. Remember that blueberries ripen once harvested, but it won’t get sweeter. 

Are Blueberries Healthy?

Blueberries are considered a superfood. So you can expect that the health benefits it will give you are plenty. Here are ways how eating blueberries improves your health.

Richest In Antioxidants, One of the Most Important Health Benefits of Blueberries

When I say richest, I mean it literally. Of all the fruits and vegetables in the world, blueberries have the highest levels of antioxidants. Studies have shown that consuming blueberries increases the antioxidant levels within the body. 

So what are antioxidants, and why is it important? Antioxidants are compounds that help protect your cells from molecules that can potentially harm them, known as free radicals. 

Overtime free radicals accumulate and thus cause oxidative stress. This may result in damage to your DNA and other cell structures. If left unchecked, oxidative stress can increase the risks of chronic diseases and cancer. This is where antioxidants come in. High levels of antioxidants will ensure that free radicals are in check and their numbers low. 

Maintain Bones

Every vitamin and mineral that is synonymous with bone health is within a blueberry, including iron, magnesium, calcium, phosphorus, and vitamin K. Eating blueberry would be like taking supplements, except it is natural. 

Zinc and iron play the role of maintaining bone strength and elasticity. And While calcium and manganese do the job of building and repairing bones. And lastly, vitamin K helps the body become more efficient in calcium absorption. 

High Fiber Content

Fiber is a good reason why eating fruits and vegetables is good for you. Research has shown that intaking fiber benefits your digestion and reduces the risks of chronic illnesses.

Fiber also contributes to improving the health of those that have either type 1 or type 2 diabetes. For type 1 diabetes, fiber helps maintain the blood sugar levels low. Moreover, for people that have type 2 diabetes, fiber helps improve blood sugar, insulin, and lipids levels. 

Rich in Vitamins

Blueberries contain vitamin C, vitamin B6, and vitamin K. Vitamin C is an essential vitamin, which means it is not native to the body. You will need to take vitamins through foods or supplements. Vitamin C can help manage high blood pressure, prevent chronic diseases, and prevent iron deficiency. 

Vitamin B6, or also known as pyridoxine,  is another essential vitamin. Vitamin B6 does the task of processing the fat, carbohydrates, and protein you ate and creating red blood cells. As a result of vitamin B6, more fat is processed and thus leading to weight loss. 

Low On Calories And Carbohydrates

Blueberries are low on calories and carbohydrates. Blueberries are composed of 14% carbs and  84% water. Most carbs that are in blueberries come from fructose and glucose. But rest assured, these carbs won’t cause a spike in your sugar levels. Feel free to eat blueberries whenever you want. 

are blueberries healthy

If you are curious about how many calories in 20 blueberries, it’s somewhere between 18-20 grams. 

Conclusion

There are many benefits to eating blueberries, so feel free to eat them as much as you want. Plus, they also help prevent chronic diseases, manage your diabetes, and maintain your bones. 

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