Did you know that this tiny dark-blue fruit is actually one of the most nutritious superfoods in the world? Besides their sweet and fresh taste, blueberries are rich in minerals, vitamins, and powerful antioxidants that help protect the body from many types of diseases.
This beneficial fruit, often used as a topping for smoothies, yogurt, or oatmeal, contains various essential nutrients that help maintain heart health and even support recovery from diabetes and cancer.
Okay, let’s take a look at the 10 nutritional facts and benefit blueberries that you should know why it is called a superfood!
Blueberries are low-calorie fruits packed with numerous essential nutrients. In 100 grams of fresh blueberries, there are about 57 calories with a rich composition of fiber, vitamin C, vitamin K, and manganese.
In addition, these beneficial blueberries are well-known as one of the top fruits with high antioxidant content, particularly anthocyanins. Anthocyanins are the natural pigments that give blueberries their blue-purple color and protect the cells of the human body from free radicals.
These antioxidants play a crucial role in reducing the risk of chronic diseases such as heart disease, diabetes, and cancer.
The anthocyanin and fiber content in blueberries can also help lower bad cholesterol (LDL) and blood pressure.
According to Harvard Health, regular consumption of beneficial blueberries can reduce the risk of heart disease by up to 15%. Blueberries also help maintain blood vessel elasticity to keep blood flow smooth.
Blueberries, which have a low glycemic index and are rich in polyphenols, can help improve insulin sensitivity. It can be signed because it means that blood sugar levels are easier to control.
Some investigations, including the American Diabetes Association, indicate that frequent consumption of blueberries can decrease the risk of type 2 diabetes, specifically in people who are overweight.
Not only the body, but blueberries are also helpful to the health of the brain. The antioxidants in blueberries can protect nerve cells from oxidative stress and slow down cognitive degeneration due to aging.
Blueberries, which are rich in vitamin C, can help produce white blood cells to fight infection. The vitamins and antioxidants also make it an ideal fruit for nurturing immunity, especially during weather changes.
The fiber in blueberries plays a meaningful role in helping the digestive system function well.
Fiber helps keep bowel movements regular and balances good microbes in the digestive tract. Frequent consumption of blueberries can help control constipation and maintain colon health.
Increased in water and fiber, but lower in calories. That is a perfect combination for those who want to lose weight because the fiber in blueberries keeps you feeling full longer.
You can mix blueberries into oatmeal, salads, or yogurt as a healthy snack. Besides, anthocyanins also play a role in protecting body cells from free radicals.
The antioxidants that are rich in blueberries can help the skin deal with damage caused by free radicals like UV light, pollution, and stress.
The vitamin C content also adds to and maintains collagen production, which makes the skin appear more elastic and inherently radiant.
The combination vitamin K, calcium, and manganese in blueberries play a role in bone construction and prevent it from loss. By consuming blueberries regularly, you can also protect your bones from problems like arthritis, osteoarthritis, etc.
The anthocyanins that contain in blueberries are also good for eye health by improving blood circulation in the retina and protecting the eyes from oxidative stress.
Some studies even stated that blueberries can help prevent vision loss or macular degeneration in older adults.
The polyphenols and anthocyanins in blueberries can inhibit the growth of specific cancer cells by protecting DNA from oxidative damage.
Referring to the National Cancer Institute, consuming this fruit may decrease the risk of certain cancers, including colon and breast cancer.
You can pick fresh blueberries without adding sugar to maximize their benefits. However, you can also enjoy it in various creative ways, like adding it to smoothies, yoghurt, pancakes, oatmeal, and salads.
The other ways you can try include making it into a pie, fruit juice, pancakes, blueberry gazpacho, or drying or freezing it. There are many ideas you can try cooking, adjusting based on your preferences.
To conclude, with their sweet-fresh taste and numerous incredible benefits, blueberries deserve to be called a superfruit. These kinds of berries are not only tasty but also beneficial for maintaining a healthy body.
Blueberries significantly support the heart, brain, skin, and immune system, which are vital to our well-being. Including blueberries in your daily menu is a simple step toward a more nourishing and fitter body.
