How much blueberries should you eat a day?

In this brief article we are going to answer the question “how much blueberries should you eat a day?”. We will also explain the health benefits of blueberries.

How much blueberries should you eat a day?

You should eat one cup of blueberries a day. In a study conducted by the University of East Anglia, researchers found that consuming a cup of blueberries per day reduces the possible risks of CVD. 

According to new research published in the American Journal of Clinical Nutrition, daily consumption of 150 grams (1 cup) of blueberries lowers the risk of heart disease by up to 15%. Blueberries are a great source of antioxidants, as well as a delicious and nutritious snack. 

One-cup serving contains just 84 cals and 3.6 g of fiber. It also provides 16% of the daily recommended vit C consumption, 24% of the daily recommended vitamin K consumption, and 22percent of the daily recommended manganese consumption. 

Along with phenolic acids and antioxidants, it is also rich in anthocyanins, quercetins, and other compounds. Like cranberries and huckleberries, it is closely related to other shrubs that produce these fruits. 

Blueberries are small, measuring between 0.2 and 0.6 inches (5 and 16 millimeters) in diameter, and have a flared crown on the top. While still green when first appearing, they eventually turn purple and blue when fully ripe.

What is the effect of eating blueberries every day?

According to recent research, blueberries can strengthen the body’s immune system and mitigate the risk of developing diabetes, obesity, or heart problems in people. Berries can also help prevent metabolic syndrome and inadequacy by boosting metabolic activity and increasing it slightly each day.

What is the recommended serving size for blueberries?

Your age affects how much fruit, such as blueberries, you should eat. For children between the ages of 1 and 3, one-fourth cup of blueberries serves as a serving, while one-third cup serves 4- to 5-year-olds. 

All healthy adults over the age of 18, regardless of their age, should consume half a cup (74 grams) of blueberries each day. 

The FDA established the recommended serving size for blueberries in the 1990s by studying analyzed data collected in the late 1970s and early 1980s. 

The average American eats a certain amount of a particular food in one sitting, according to the data. For example, the FDA announced in 2010 that it intends to alter the standard serving size for blueberries in order to better reflect current eating habits.

What health benefits can you expect if you eat blueberries every day?

Following are the health benefits of blueberries:

Blueberries have a low-calorie count but a high nutritional value.

In terms of nutritional value, blueberries are one of the most potent berries on the market today. 1 cup (148 grams) of blueberries has the following nutrients:

  • 4 grams of fiber
  • A quarter of the RDI for vitamin C
  • 36% of the recommended daily intake of vitamin K
  • Manganese: 25percent of the RDI for this mineral.
  • Other nutrients can be found in small amounts.

Because of their high water content (85%), they also have only 84 calories and 15 g of carbs in an entire cup.

Blueberries are the most potent source of antioxidants (king of antioxidants)

Antioxidants in blueberries are thought to be among the highest of all fruits and vegetables. Antioxidant compounds found in blueberries are primarily flavonoids, a family of polyphenols. Anthocyanins, a particular type of flavonoid, are thought to play a major role in the health benefits of these berries.

Maintaining a strong bone structure

Iron, manganese, phosphorus, magnesium, calcium,  zinc, and vitamin K are all found in blueberries. Bone is made up of all of these parts. Skeletal structure and strength can be improved by consuming adequate amounts of these essential vitamins and minerals.

Reducing hypertension

In order to maintain healthy blood pressure, it is necessary to limit sodium intake. There is no sodium in blueberries. Potassium, magnesium, and calcium are also present in blueberries. High Bp has been linked to low mineral diets in some studies. It’s thought that getting enough of these minerals in your diet can lower your blood pressure.

Lowering the risk of cardiovascular disease

Preserving cardiovascular health can be done by eating blueberries. Blueberries are a good source of fiber, potassium, folic acid, vit C, vit B6, and phytonutrients. Additionally, blueberries are good for the heart because they don’t contain any cholesterol. 

Diets high in fiber help lower blood cholesterol levels, which reduces the risk of cardiovascular disease. Homocysteine is prevented from accumulating by vitamins B6 and folate.

Other FAQs about Blueberries that you may be interested in.

Why are my blueberries sour?

Can you boil blueberries

Is it safe to eat blueberries every day?

Conclusion

In this brief article we have answered the question “how much blueberries should you eat a day?”. We have also explained the health benefits of blueberries.

Reference

https://www.healthdigest.com/478057/when-you-eat-too-many-blueberries-this-is-what-happens/

https://www.technologynetworks.com/applied-sciences/news/a-cup-of-blueberries-a-day-keeps-the-doctor-away

https://healthyeating.sfgate.com/serving-sizes-nutritional-information-blueberries-2095.html

https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries

https://www.medicalnewstoday.com/articles/287710

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.