Who does not love a good spread of blueberries? Often called a superfood, these berries are packed with nutrients. Admittedly, buying blueberries might burn a hole in your pocket but its several health benefits make up for its high cost. And the tart flavour is, of course, an added benefit!
Dr Ushakiran Sisodia, registered dietician and clinical nutritionist at Nanavati Max Super Speciality Hospital in Mumbai explains why this superfood is good, especially for diabetics and expectant mothers.
Nutritional profile of blueberries
A 100-gram serving of blueberries contains the following nutrients, according to Sisodia:
- Calories: 57
- Total Fat: 0.3 g
- Dietary Fiber: 2.4 g
- Sugars: 10 g
- Vitamin C: 9.7 mg (16% of the Daily Recommended Intake)
- Vitamin K: 19.3 mcg (24% of the Daily Recommended Intake)
- Calcium: 6 mg
Health benefits of blueberries
Dr Sisodia says that the rich antioxidant content of blueberries helps to fight free radicals, potentially preventing cell damage in our body.
Regular consumption of blueberries, she adds, has been linked to improved heart health, enhanced brain function, and sharper cognition. “Additionally, their anti-inflammatory properties can help reduce the risk of chronic diseases,” she says.
Can diabetics eat it?
Diabetics can enjoy blueberries in moderation, according to Dr Sisodia. “While they have natural sweetness, they possess a moderate glycemic index, making them suitable to be included in a balanced diabetic diet.”
Is it safe for pregnant people?
For expectant mothers, blueberries can be a nutritious diet choice. This is because they provide nutrients like vitamin C, potassium, and folic acid, supporting both maternal and foetal health during this crucial period, says Dr Sisodia.
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Things to keep in mind
Dr Sisodia warns that overconsumption of blueberries can lead to digestive discomfort, so you must always eat them as part of a balanced diet. She adds that any fruit with natural sweetness like blueberry should be consumed in moderate quantity.
Myths
According to Dr Sisodia, one prevalent myth about blueberries is that it is an effective weight loss remedy. She elaborates, “While they are nutritious, weight management requires a more holistic approach. It is their role within a balanced diet which can offer better results.”
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First published on: 09-10-2023 at 17:30 IST
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