A tasty and nutritious tropical treat is blueberries. Blueberries are the ideal superfood due to their enormous array of health advantages. They have little to no calories, are high in antioxidants, and lower the risk of inflammation. Additionally, eating blueberries helps decrease blood pressure and strengthen the heart.
There are several other benefits of consuming blueberries. This article examines the abundant nutrients in blueberries, as well as their potential advantages and concerns for health. For additional details, continue reading.
Benefits of blueberries:
1. High antioxidant:
Antioxidants found in abundance in blueberries help to slow or stop cell damage. They include phytochemicals like flavonoids and polyphenols that can help fend against chronic illnesses. The cellular antioxidant activity (CAA) of blueberries is strong, according to Cornell University (USA) research. Consuming them can thereby lessen oxidative stress. They also include flavonoids, such as the plant chemical anthocyanins, which can enhance the vascular system and mental performance.
According to a different study, eating foods high in antioxidants can lower your chance of developing chronic degenerative illnesses. Another antioxidant included in blueberries called pterostilbene has anti-inflammatory and diabetes-improving properties.
Read More: 12 Effective Weight Loss Tips That Don’t Involve Dieting or Exercise
2. Can Help Manage Diabetes:
Polyphenols and other bioactive substances are abundant in blueberries. Your chance of developing Type-2 diabetes can be lowered by consuming more of these substances.
Blueberries have a low glycemic index, which means that because of their slow digestion, they are less likely to result in blood sugar rises. In addition, freeze-dried whole blueberry powder used as a dietary supplement for six weeks was observed to increase insulin sensitivity in obese and non-diabetic people. Additionally, it was discovered that Canadian lowbush blueberry extract has anti-diabetic potential.
3. Can Improve Cardiovascular Health:
According to research, eating a lot of foods strong in anthocyanins may help young women’s risk of heart attacks decline. Those who consume blueberries three or more times per week are at a decreased risk. One cup of blueberries per day can enhance heart health and lower the risk of cardiovascular illnesses.
According to one study, consuming wild blueberries for a month strengthens the circulatory system. Consuming blueberries can help reduce cardiovascular illnesses, according to a second study conducted by the University of Arkansas in the US. However, further research is required to support this assertion.
4. Can make bones stronger:
Blueberries’ vitamins and minerals can support bone health. They stop the bone matrix’s collagen from eroding. According to a review that was written and published in the Journal of the International Society of Sports Nutrition, eating blueberries can aid in the recovery of muscles damaged by exercise. To fully comprehend the advantages of blueberries for humans, additional research is nonetheless required.
Read More: The Power of Protein: Your Secret Weapon for Achieving Your Weight Loss Goals
5. Can Lower Blood Pressure:
Blood pressure can be effectively lowered by eating blueberries. According to research, eating blueberries regularly can help reduce arterial stiffness and blood pressure. Blueberries include minerals including calcium, potassium, and magnesium that can also help decrease blood pressure.
Additionally, it was shown that ingesting blueberry powder every day for six weeks reduced diastolic pressure (blood pressure in the arteries).
6. Can fight urinary tract infections :
UTIs can be treated or avoided because of blueberries’ antimicrobial properties. According to research from the University of Stirling in the UK, consuming blueberry or cranberry juice can help avoid symptomatic UTIs. However, there aren’t many statistics accessible in this area.
7. Can boost the immune system:
Vitamin C, which is abundant in blueberries and helps to maintain collagen formation and a strong immune system, keeping skin elastic and tight. Because UV rays may degrade collagen, collagen is particularly essential for persons who spend a lot of time in the sun.
Read More: Taylor Swift Seen in Public for The First Time After Joe Alwyn Split News
8. Can improve digestion:
The fiber in blueberries aids in maintaining a healthy digestive tract. A form of carbohydrate called fiber is not digested by humans. It doesn’t enter the bloodstream; instead, it moves through the body.
Due to their excellent nutritional profile, blueberries are regarded as exceptional fruit. We’ll go through the breakdown of blueberries’ nutrients in the section after this.
9. A Sweet, Green Salad
Add blueberries, almonds, strawberries, mandarin oranges, and a light Vidalia onion vinaigrette to spinach or lettuce leaves to make a sweet salad.
10. Pancakes & Waffles
Add fresh blueberries to a whole wheat pancake or waffle batter. Enjoy and get ready!