It’s easy to underestimate the humble blueberry. They’re often tossed into bagels and pancakes for added colour and flavour, or you might add them into a parfait during the summer. But blueberries have a lot to offer beyond their flavour. They’re even considered a superfood.
What Are Superfoods?
Superfoods get celebrated for their ability to pack important nutrients into your meals. There’s no single food that can provide all of your nutritional needs. But superfoods certainly carry some special benefits. (1)
It’s most important to cultivate healthy eating patterns and choose foods from across all the food groups. And you can further enhance a healthy diet with superfoods. (1)
7 Benefits of Blueberries
1. Blueberries are high in antioxidants.
Blueberries have high levels of antioxidants compared to other fruits and vegetables. Antioxidants protect your body against free radicals. These unstable cells contribute to both ageing and cancer. Their ability to fight free radicals is one of the main characteristics that make them a superfood. (2, 3)
2. They have high fibre content.
There are four grams of fibre in just one cup of blueberries. Fibre is extremely important to maintaining bowel health. It also lowers cholesterol levels, controls blood sugar levels, and helps people achieve and maintain a healthy weight. (2, 4)
3. Blueberries can improve memory and brain function.
Several studies have shown that the antioxidants in this fruit can improve brain function associated with ageing. In one study, older adults who drank blueberry juice every day for 12 weeks showed improvements in various markers of brain function. In another study, which lasted for six years, mental ageing was delayed by up to 2.5 years through the consumption of blueberries and strawberries. (2)
4. They may lower blood pressure and the risk of heart disease.
High blood pressure is a risk factor for heart disease, and blueberries may be helpful in preventing both. In one study, people with a high risk of heart disease ate two ounces of blueberries each day. They experienced a 4-6% reduction in blood pressure after eight weeks. (2)
5. They may have anti-diabetes effects.
The bioactive compounds in blueberries can help control blood sugar. They also contain anthocyanins, which positively affect insulin sensitivity and glucose metabolism. Improved insulin sensitivity lowers the risk of both metabolic syndrome and type 2 diabetes. (2)
6. Blueberries can help fight urinary tract infections.
Like cranberries, which are widely known to fight urinary tract infections, blueberries contain anti-adhesives. These substances keep bacteria from attaching to the bladder wall and causing urinary tract infections. (2)
7. They can repair muscles after hard exercise.
The antioxidants in blueberries can also be helpful with muscle soreness and damage after strenuous exercise. This can prevent reduced muscle performance. Athletes can even take blueberry supplements to achieve these effects. In one study of 10 female athletes, blueberries assisted in speeding up their muscle recovery after challenging leg exercises. (2)
With all of these benefits, blueberries definitely deserve the title of superfood. If they’re not in season, you can receive the same benefits from frozen ones. The next time you’re tossing some blueberries into your smoothie, remember just how amazing these tiny fruits are. (1)
The post Blueberries Are the Superfood You Need to Take Seriously appeared first on Healthy Holistic Living.
This content was originally published here.
Sources:
1. https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463
2. https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries
3. https://daily.jstor.org/what-makes-blueberries-superfoods/
4. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
