When you include this superberry in your meals and snacks, there are numerous health advantages. Here are five ways that blueberries benefit your health.
Blueberries are rich in Vitamins
85 calories, 0.7 grams of protein, no fat, and around 15 grams of carbs can be found in one cup of fresh blueberries. According to the Department of Agriculture, blueberries also include 12 milligrams of calcium, 13 milligrams of phosphorus, and 86 milligrams of potassium.
According to the National Library of Medicine, that same serving also contains around three ounces of water and 8.1 milligrams of vitamin C, an antioxidant that is crucial for your skin and bones.
Blueberries provide disease protection
Strong antioxidant properties can be found in blueberries. Antioxidants are chemicals that can stop cell damage. One serving of blueberries has more antioxidants than one serving of plums, strawberries, or cranberries. Antioxidants in blueberries can lower oxidative stress and inflammation.
Due to the antioxidant activity of their anthocyanin and polyphenol antioxidants, blueberries may be one of the greatest functional fruits. Eating blueberries can lower the chance of developing diabetes and help control blood pressure.
Blueberries strengthens Heart Health
The top cause of death is heart disease and blueberries might provide some strong defense. Heart attack and stroke risk are increased by arterial hardening, which is protected by blueberries. That’s a result of their capacity to lower oxidative stress and inflammation.
Metabolic syndrome happens when a person has risk factors for certain illnesses, including heart disease and diabetes. The people who consumed blueberries saw long-term improvements in arterial function, including decreased stiffness and favorable changes in their cholesterol profiles. Researchers came to the conclusion that blueberries should be a part of dietary plans to lower the risk of heart disease as a result of the findings. Blueberries help older, healthy adults and those with modest cognitive impairments with their memory and psychomotor function.
Blueberries encourages Muscle Recovery
Exercise-induced muscle damage (EIMD) can be brought on by the deterioration of muscles during exercise. Before and after EIMD, which was produced by hard strength training, athletes drank either a blueberry smoothie or a placebo drink with a similar antioxidant capacity.
Researchers discovered that the blueberry intervention group saw a faster rate of muscle strength recovery, and they came to the conclusion that blueberry ingestion sets off adaptive processes in the body that quicken muscle regeneration.
How to Eat Blueberries All Year Long from Frozen
Even when they are not in season, blueberries should be a part of your diet. You can freeze fresh blueberries or buy frozen bags without any additional ingredients to enjoy them all year long. If you have a surplus of fresh berries from your neighborhood grocery or farmer’s market, freeze what you won’t be able to consume.
To effectively freeze your blueberries, adhere to these steps:
On a baking sheet, spread out the berries in a single layer after washing them to prevent clumping.
Transfer to freezer bags after 30 minutes in the freezer.
Eliminate as much air as possible before sealing, labeling, and freezing.
Your supplies should last for around six months. Add frozen blueberries to smoothies or let them thaw in the fridge to use in dishes like porridge and garden salads.
Increase Your Blueberry Consumption
Add blueberries to your drinks by blending them slightly with fresh mint or basil in flat or sparkling water. Or, to add flavor and nutrients to your drink, freeze them into ice cubes.
Additionally, you may add blueberries to dishes like acai bowls, chia puddings, pancakes, baked goods, overnight oats, and parfaits.
Make a quick and filling fake cobbler for a tasty treat. On a skillet over low heat, warm the berries with the freshly grated ginger. Add almond butter, oats, and cinnamon crumble on top.
In addition, blueberries taste great in savory recipes. Add them to quinoa, black bean tacos, kale salad, hot or cold wild rice, jam, and onion and herb chutney.
A Brief Overview
Numerous health advantages of blueberries include enhanced heart, muscle, and brain function. They contain many antioxidants, which can guard against conditions like diabetes and cancer.
They will be a wonderful and nutritious addition to your diet no matter how you choose to consume them, whether you blend them into smoothies or oatmeal or just take them straight from the carton.