Adding Blueberries To Your Diet Has Its Advantages

healthy-blueberries

One of the most popular summer treats everybody enjoys eating is blueberries. It’s a sweet and succulent fruit which contains a lot of nutrients. It’s usually eaten freshly picked but most people also enjoy incorporating it into various dishes. Anthocyanin is a type of flavonoid which can be found in this fruit. It is what causes blueberries, raspberries and cranberries to appear purple with some blue hues. Not only does anthocyanin make these fruits look pretty, it’s also the main source of its amazing health benefits.

An increased consumption of fruits which come from plants have been long been popular for their healing properties. They effectively decrease the risk of diabetes, heart disease and obesity. It’s also known to promote a healthy complexion and helps to increase energy levels. Let’s discuss some of the most popular Health Benefits of Blueberries.

Nutrients

Blueberries contain calcium, magnesium, phosphorus, iron, zinc, manganese and Vitamin K. The combination of these ingredients improves bone structure and increases its strength. In order to maintain the elasticity of joints and bones, our body needs zinc and iron. People who don’t have the right amount of Vitamin K in their system are more prone to having bone fractures. Those who incorporate it in their daily food intake have improved calcium absorption and reduced calcium loss.

In order for people to maintain low blood pressure, it’s important to maintain a low sodium diet. The best thing about blueberries is that they don’t contain any sodium at all. On the other hand, it contains magnesium, potassium, and calcium which are all effective in lowering blood pressure.

High Fiber Content

People who suffer from diabetes will benefit from blueberries’ natural nutrients. Those who have type 1 diabetes are required to consume high fiber diets to lower their blood glucose level. Those who have type 2 diabetes need an increased intake of high fiber foods to improve their blood sugar, insulin levels and lipids. By taking one cup of blueberries, a person can already get as much as 3.6 grams of fiber.

According to the Dietary Guidelines of Americans, the recommended daily fiber intake for women is 21-25 grams while men need 30-38 grams per day. One of the most amazing qualities of this nutritious fruit is preventing heart disease. It improves the heart’s overall functions because it contains Vitamin C, potassium, fiber, and Vitamin B6. Blueberries are also cholesterol free.

Fiber ensures that the blood’s total amount of cholesterol is lowered down to prevent heart disease. Folate and Vitamin B6 work together to prevent homocysteine from building up. This is because excessive amounts of this compound damages blood vessels.

Heart Health

The Harvard School of Public Health conducted a recent study regarding heart attacks. The study revealed that regular consumption of anthocyanins effectively reduces the risk of heart problems by approximately 32% in both young and middle aged women. According to nutrition professor Aedin Cassidy PhD, those women who had at least 3 servings of strawberries or blueberries are the least prone to develop heart disease.

Cancer Prevention

Cancer is one of the world’s leading diseases which happens to thousands of people all over the world. Researchers are constantly finding the best cure by formulating advancements in medicine. What most people don’t know is that blueberries have natural properties which are effective in fighting cancer. It helps protect cells in the body since it has Vitamins A and C as well as various phytonutrients.

By working together, these ingredients helps prevent or ward off cancer. It can also decrease inflammation and inhibit tumor growth. Because blueberries contain folate, it prevents the formation of cancer cells which usually comes from mutations in the DNA. Folate plays a very important role in the synthesis and repair of DNA.

Brain Health

Blueberries also reduces the risk of cognitive damage in the body. It helps improve motor coordination and short term memory loss. Another factor worth noting is that a daily intake of this fruit reduces the risk of Parkinson’s disease which is a neurodegenerative disorder. It occurs when cells located in parts of the brain die.

Healthy Digestion

Another amazing benefit of blueberries is promoting healthy digestion. The fruit has very high fiber content which helps maintain a healthy digestive tract. Dietary fiber is popularly known for being an essential factor to have successful weight loss results. It works as a bulking agent in the digestive system. Food which contains high fiber has been proven to reduce appetite and increase satiety. This means that you will feel fuller for a longer period of time. As a result, blueberries helps lower down your overall calorie intake which makes you healthier.

Blueberry Juice

Blueberries make a great addition to your juicing recipes as well and you can still take advantage of the benefits of blueberry juice even without the fiber content. Their slightly sweet and tart taste can give a boost to other bland ingredients. Juicing is also an easy an convenient way to get more of this power packed fruit into your daily diet.