There are many health benefits of blueberries! If you want to know how consuming them can improve your health and wellbeing – keep reading!
Blueberry (Vaccinium L.) is a deciduous bushy plant from the heather family (Ericaceae). Blueberry has the highest nutritional density of all berries. It is low on calories but contains significant amounts of fibre, vitamin C and K, and the mineral manganese.
The intense colour of blueberries is the result of a high concentration of antioxidant pigments present in this fruit. Due to their high content of antioxidants, blueberries can help neutralize free radicals that cause DNA damage in our body.
Antioxidants from blueberries have a positive effect on the health of the brain. They improve its function and delay the deterioration of the brain that occurs as a result of ageing.
The study shows that blueberry concentrate can increase the activity of certain parts of the brain and improve short-term memory, as a result of improving blood flow in the brain and activation of certain parts of the brain.
Antioxidants from the blueberries can also have a positive effect on insulin sensitivity and glucose metabolism in the body. One of the reasons why they are called “super food” is that blueberries are low in calories and high in nutrients.
Health benefits of blueberries include:
- Contain a good amount of fibre – Blueberries contain a good amount of fibre which is very important for healthy bodily functions. Fibre improves digestion, accelerates the movement of waste products in the digestive system, reduces bloating and constipation, and can lower cholesterol levels.
- Regulate blood pressure – They contain resveratrol which can dilate blood vessels and improve blood pressure, reduce blood clotting, can reduce pain and swelling, can reduce blood sugar levels in the blood, and help the body fight disease. It can also help weight loss.
- Contain healthy carbohydrates – Blueberries contain natural sugar that is converted into glucose during digestion, which is the primary source of energy in the body.
- Contain vitamins – Blueberries contain a large amount of C, vitamins B and K, and a smaller amount of vitamins A and E. Essential vitamins are very important for the body, because they participate in collagen production, maintaining bone health, heart health and strengthening immunity. These vitamins participate in cell renewal and slow down the ageing process in the body.
- Improve vision – They contain lutein and zeaxanthin that improve vision and overall eye health.
- Contain antioxidants – Blueberries contain antioxidants that fight free radicals and contribute to the overall health of the body.
- Promote healthy circulation – Blueberries contain a large amount of iron, which is necessary for the transport of oxygen to the cells. The nutrients from the blueberry have anti-inflammatory properties which reduce stiffness in the arterial walls and help keep the arteries flexible.
Blueberries can be consumed in any form – fresh, frozen, dried, in the form of fine homemade jams or freshly squeezed fruit juices.
Here are some ideas of how to use blueberries:
- Mix fresh blueberries into yogurt, oatmeal and other breakfast cereals or sprinkle them on pancakes or waffles for breakfast.
- Prepare a nutritious snack – a smoothie made of blueberries and almond milk, an herbal drink or yogurt, with the addition of a teaspoon of your favourite honey and a pinch of cinnamon.
- Mix fresh or frozen blueberries into the muffin mixture.
- Make blueberry jam.
- Prepare blueberry juice.
- Add blueberries to a fruit salad.
- Make truffles with blueberries.
- For a light lunch or dinner, prepare a salad of baby spinach, feta cheese, walnuts and a handful of blueberries.
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.