13 Excellent Benefits of Blueberries for Weight Loss
Blueberries are kind of colored berries which belongs to genus Vaccinium. It is believed that blueberries are native to North America. Besides, blueberries are famous due to its taste and its nutrients as well. It has the flavonoid which known as anthocyanins which make this fruit as deep purple color. Not only for that, anthocyanins make blueberries rich in nutrients for sure.
It is known that blueberries are beneficial to help you control the body weight. At this point, people may consume kinds of fruits and vegetables to help to diet. However, blueberries are one of great option for you who wants to have the healthy diet. Indeed, blueberries are excellent fruits to be added to your weight-loss program. This kind of berries has the low-calorie level and has the high content of vitamins and minerals. Then, before knowing the benefits of this fruit for your diet, let’s see the nutritional facts of blueberries below.
Nutritional facts of blueberries
|Information||Amount per 100 g||% Daily Value|
|Total Fat||0.3 g||0%|
|Saturated Fat||0.3 g||0%|
|Polyunsaturated Fat||0.1 g|
|Monounsaturated Fat||0 g|
|Total Carbohydrate||14 g||4%|
|Dietary Fiber||2.4 g||9%|
|Vitamin A 1%||Vitamin C 16%||Iron 1%|
|Magnesium 1%||Vitamin B-6 5%||Vitamin D 0%|
As the table has shown, blueberries contain the beneficial nutrients. Consequently, in this article, we will talk about the health benefits of blueberries for weight loss as written below.
1.Your Favorite Diet Foods
Who does not love blueberries? This sweet colored berry has great taste and the valuable nutrients as well. In fact, many people choose this fruit as their daily diet foods. They often add blueberries on the top of their salad bowl or simply make it into the fresh juice. Indeed, they believe that blueberries are such a good fruit to control their body weight. Then, if you want to have the delicious and healthy food as your diet menu, then having blueberries is the good option for sure.
2.Low in Calories
What makes blueberries so good for your diet is the way it has the low level of calories. With the low content of calories, then blueberries are suitable for those who want to have a healthy diet. In fact, with 100 g serving of blueberries, then the calories you will get are only 57 grams. Moreover, it also contains 85% water which makes this one ideal for routine diet, the benefits of blueberries for weight loss.
Related: Foods and Drinks Calories Table
3.High in Fiber
People often look for foods which have good fiber contained. This is related to the function of the fiber itself. As blueberries contain the high level of fiber, then, it is good to promote the healthy diet. It is known that fiber plays a role in promoting digestion system. Thus, it is beneficial to prevent constipation and bloating. Not only for that, fiber enables the gut to absorb the nutrients greatly. As a result, the nutrients from food which you have eaten while diet will be absorbed well in the body.
Related: Health Benefits of Fiber
4.Feels Full Longer
As blueberries contain the good amount of fiber content, then it will make you feel full longer. This is good to help you manage the body weight. When this case happens, then you will stop to eat other foods in a longer time. It is also safe as blueberries will still give you energy and nutrients as well. Then, start consuming blueberries to help you get the best body shape!
5.Packed with Vitamin C
What is great from blueberries for your diet is the way it provides the high content of vitamin C. This is great as vitamin C is valuable nutrients to the body. Vitamin C has a role in repairing body tissue and takes part in wound healing. Therefore, as you consume blueberries, then your body will be just healthy though you are doing a diet in a day.
6.Source of Antioxidant
Eating foods for your diet needs more consideration. You can not just eat the low calories food. Indeed, you need more than that. The things you have to consider is the presence of nutrients in it. As a result, blueberries are such an ideal food for diet. It has antioxidant nutrients such as flavonoids. It is also called as the king of antioxidant which prevents free radicals damage. Then, it builds the great protection against bacteria and viruses. As the consequence, your body will be strong and free from risks of certain health problems.
Eating blueberries can give you total carbs which are primarily in the form of natural sugar. This sugar will give you more energy as well. Moreover, the presence of vitamin B in blueberries is also beneficial to convert the carbs into energy. As a result, although you are doing a diet, your body will not feel any weaknesses as you can gain energy by consuming blueberry.
8.Promotes Muscle Health
Due to the presence of potassium in blueberries, then it is valuable to promote the muscle health. Potassium is known as the great nutrients which build the stronger muscle. Not only for that, Potassium also works to promote the digestive tract. Indeed, not only for helping you in losing weight, but blueberries also do good to promote your body health. As the conclusion, blueberries will give you many health benefits you may have never expected before.
9.Lowers Cholesterol Level
By consuming blueberries as your diet food, then you also help your body to reduce the LDL cholesterol from oxidative damage. This is great as it can prevent the heart disease such as heart attack and stroke. Thus, not only for promoting the healthy diets, but blueberries also do a good work in promoting the healthy heart as well.
For those people who want to have the healthy diet and at the same time do not want to raise the blood sugar level, then consuming blueberries is a very great way. It is known that anthocyanins contained in blueberries work on insulin sensitivity and glucose metabolism. As the consequence, blueberries juice have shown the positive result in lowering blood sugar levels and improving insulin sensitivity as well.
Related: Types of Diabetes-Symptoms of Diabetes In Children
11.Promotes Digestion System
As blueberries have insoluble fiber, then it is good at promoting the digestion system. The fiber will help you avoid constipation and this means good as it promotes the regular waste elimination. Indeed, this case is good for your weight-loss program. Besides, blueberries also have tannins which act as natural astringent within the digestive system. At this point, tannins in blueberries will help to reduce the digestive tract inflammation as well.
12.Loss Belly Fat
There are many food options you can choose for your diet. For the example, you may want to consume fruits which are rich in fiber content. Besides, you can choose green vegetables to fulfill the nutrients while dieting. In this article, we talk about one excellent fruit called blueberries. Then, one of the reasons why blueberries are good for losing weight is the way it contains good nutrients in it. Consequently, studies have found that by consuming blueberries, it can protect against the body’s absorption of fat. This one is good for those who want to reduce the body fat and control their body weight. Thus, if you want to lose your belly fat, try to consume blueberries and do the exercise regularly!
13.Promotes Body Metabolism
The point of doing a diet is that you can control the body weight but not make your body sick. As a result, it is a must to have the best foods to support your diet. For this reason, blueberries contain beneficial nutrients which help to promote the body health. These nutrients such as vitamin C and other nutrients will help you to promote the body metabolism. Hence, you can achieve best health results and manage your body weight as you consume blueberries as well.
As you have read above, blueberries do good to your body health. As the consequence, we have also listed the tips for consuming blueberries fro weight loss below.
Tips for Consuming
- You can find blueberries in many food stores or supermarket. Moreover, you should pick the ones who have bright and even color. Then, you have to wash it thoroughly to get rid of the presence of pesticide.
- If you choose blueberries as your diet foods, then it is good to have it as a part of healthy snacking. For the example, you can add fresh blueberries on the top of yogurt bowl or on the top of your oatmeal bowl.
- In fact, there are no exact rules how much a number of blueberries you should consume. However, it is recommended to eat 2-3 cups of blueberries per day. Moreover, you should also reduce the consumption of junk food and alcohol for sure.
- Besides, you can simply enjoy a handful of blueberries alone. Indeed, the taste is still very great!
- Then, you can also make it into smoothies by mixing it with bananas or other fruits and vegetables as well.
To summarize, blueberries are kind of berries which is famous in worldwide. People consume it in many forms such as yogurt and many kinds of beverages. Indeed, it is popular as it has great taste and beneficial nutrients as well. Moreover, it has the low-calorie level and high fiber content which is great for weight loss. Thus, consuming blueberries will make your body healthy and you will also get the ideal body shape for sure. Happy dieting!