It is very common to use blueberries in buns, fruit salads and together with oats and its health benefits make it a very nutritious food. Blueberries can be eaten directly or used in delicious salads, breakfasts and desserts; the fact is that you should eat more of this popular fruit to get more benefits.
5 reasons to eat more blueberries
Blueberries are sweet, nutritious, and very popular. They are often considered a "super food", they are low in calories and very healthy. They are so tasty and convenient that many people consider them their favourite fruit. You can know in depth what its benefits are and why it is recommended that you consume more this exquisite and essential fruit in our diet.
1. Protect against cancer
Blueberries help protect against cancer, heart disease, and diabetes. Researchers analysed 25 fruits commonly eaten in the United States for their antioxidant activity and, along with pomegranate, blueberries were ranked highest.
The antioxidants help our body to neutralize free radicals and prevent oxidative stress, which can cause severe cell damage and is believed to play an important role in the development of cancer, diabetes or cardiovascular disease.
2. They can improve your biological clock
It is not known for sure why exactly people age, but oxidative stress is considered a huge contributor to decreased organ function, increased wrinkles, and sagging skin as we age
A 4-week intervention study with 168 people showed that daily intake of a rich source of antioxidants such as cranberry or apple juice reduces DNA damage due to oxidative stress by 20%, improving the biological clock of the participants.
3. Lower blood pressure
Do you have a blood pressure that is too high? Aim for about 2 ounces of blueberries every day and you'll be doing a great job for your health as they can lower blood pressure.
Participants in one study were able to reduce their blood pressure by up to 6% simply by adding blueberries to part of their daily diet.
4. Protect against cognitive decline
We all want to grow old with our memory intact for as long as possible. It turns out that regular consumption of blueberries and strawberries appears to slow aging according to studies.
Researchers found that increased consumption of berries can lead to a decrease in toxic proteins in the brain, which are especially significant in Parkinson's and Alzheimer's disease.
5. Beneficial for the intestine and bladder
Centuries ago, they were a popular food for treating constipation and diarrhoea, as they contain lots of soluble and insoluble fiber to promote bowel movements, as well as tannins. Tannins are astringent that provide great relief from intestinal problems.
Also, cranberry juice is said to be effective in people with urinary tract infections, as they contain compounds that reduce the ability of E. coli bacteria to adhere to the bladder wall.
Other health benefits
Blueberries protect against DNA damage. A study published in Nutrition Research in 2012 found that a one-time consumption of 300 grams of this fruit showed a substantial short-term reduction (18%) of DNA over one hour in ten young volunteers.
While previous studies have shown that it is primarily the anthocyanins and flavonoids in blueberries that have the biggest impact on health, researchers from the University of Milan wrote that the health benefits may be the synergy of different vitamins. and compounds of this berry.
Hundreds of studies have been conducted on the effect of this fruit on bone health, brain function, cancer prevention, liver and urinary tract health, and many other diseases.
Buy organic blueberries
It is important to buy them organic whenever possible, as they are on the list of foods with the most pesticide residues. Freezing blueberries is also a great way to keep plenty of them on hand, but be careful when buying them out of season as there is a strong chance, they are moldy.
Aside from providing high amounts of antioxidants, blueberries are also a great source of vitamins C, K, and E, as well as manganese. They are very much enjoyed with this nutritious dish:
Chia, blueberry and almond tiramisu
· 1.7 oz chia seeds
· 1 cup unsweetened cranberry juice
· 2 tablespoons organic cream cheese (or plant-based substitute)
· 4 tablespoons of almond flour
· 1 banana
· 1 handful of blueberries
· Some almond milk
· Dash of whipped cream (rice, oatmeal, or soy)
· Soak chia seeds in cranberry juice for 10 minutes. Stir from time to time.
· Meanwhile, puree the almond flour, almond milk, and 3/4 of a banana into a paste.
· Mix the chia and blueberry gel with the cream cheese.
· Put half of the almond paste in a bowl and cover it with the chia gel and the blueberries. Cover it again with the second half of the almond paste and finish with the blueberry gel on top.
· Garnish with the remaining banana and blueberry slices.
As long as you maintain a negative calorie balance, you'll continue to lose weight, regardless of whether you've reached your goal weight or not. However, your weight will likely plateau at some point, even if you continue the same exercise and eating plan that helped you .