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Blueberries are little yet strong and packed with health advantages.

Nothing beats tucking into a bowl of fresh, juicy blueberries in the summer, and these delectable little fruits pack a powerful nutritional punch.

Julia Zumpano, RD, LD, a dietitian, has the inside track on the advantages of consuming blueberries.

 

Are blueberries good for you?

Absolutely. In fact, according to Zumpano, blueberries are among the healthiest fruits. Studies demonstrate that they assist in preventing DNA damage, aging, and cancer. 65 calories and 15 grams of carbs are present in a normal serving of 100 grams, or 3/4 of a cup.

Here are several justifications for why blueberries are such a nutritious food.

A source of antioxidants

Your body doesn’t respond well to stress, particularly oxidative stress. The presence of molecules known as free radicals causes this type of stress. Free radicals are produced naturally by metabolism or as a result of exposure to pollutants, cigarette smoke, and alcohol. They don’t get along with your body. In actuality, they harm cells.

To lessen the effects of oxidative stress, antioxidants are essential. Zumpano notes that antioxidants “create a barrier or a shield around the cell to help prevent it from being damaged.” In fact, elderberries and chokeberries also contain anthocyanins, which are particularly abundant in blueberries.

A cup of farmed blueberries (berries raised for human use), according to a 2004 research, has 9,019 antioxidants. Each cup of lowbush (or wild) blueberries has 13,427 antioxidants in total.

Full of minerals and vitamins

Blueberries are not just low in calories but also high in nutrients. They are good sources of manganese, vitamin K, vitamin C, and both.

The recommended daily intake of the following vitamins and minerals is found in one cup of blueberries:

  • Vitamin C: 24%.
  • Vitamin K: 36%.
  • Manganese: 25%.
  • Dietary fiber: 14%.

While vitamin K aids in healthy blood clotting, vitamin C is believed to strengthen various bodily processes and strengthen your immune system. Manganese, meanwhile, supports bone and muscular strength while assisting in blood clotting.

Helps in lowering cholesterol

Soluble fiber is abundant in blueberries. “Soluble fiber binds around the bile in our guts and helps remove that bile,” adds Zumpano. Because bile is a waste product consisting of a variety of substances, including cholesterol, bile acids, salts, metals, and bilirubin (a chemical formed when red blood cells are broken down), getting rid of it is crucial.

“When soluble fiber binds around the bile, it helps to remove that bile, composed of cholesterol with the body’s waste, so it can result in a reduction in cholesterol, which in turn results in it preventing or reversing your risk of heart disease,” she adds.

Could aid with blood sugar control

When compared to other fruits, blueberries are lower in sugar and higher in fiber, so they don’t raise your blood sugar levels. The good effect, according to scientists, may help patients with specific medical disorders regulate their blood sugar. However, more human research on the impact of blueberries on insulin resistance, which can result in diabetes, was found to be necessary for a 2016 review of studies conducted in both animals and people. In a later 2020 study of males with Type 2 diabetes, it was discovered that daily consumption of blueberries decreased some markers of cardiometabolic health, including triglycerides.

Potentially reduces blood pressure

A 2019 research on individuals with metabolic syndrome discovered that regular blueberry consumption has a beneficial effect. Despite no improvement in insulin resistance, participants experienced reductions in other areas. Since nitric oxide helps to relax your blood vessels, eating blueberries can help lower blood pressure in those with metabolic syndrome, according to Zumpano.

How to get the most benefits from blueberries

Considering how nutritious blueberries are, there are no drawbacks to eating them daily. However, according to Zumpano, organic, fresh berries will provide the greatest health benefits. Blueberry muffins or pancakes are delightful but not quite as healthful.

Heat “can damage antioxidants,” says Zumpano. The fiber is not destroyed, and the vitamins and minerals are still present. But the antioxidant content might be impacted by heat. The ideal option is to consume blueberries that are raw, fresh, and organic.

Zumpano also advises washing non-organic blueberries before eating them if you do decide to purchase them. She claims she often soaks all non-organic fruit in lemon juice or filtered water with baking powder. “I let them soak for a couple of minutes, then drain and rinse them.”

She continues, “They usually taste better with the lemon juice.” “After adding the baking soda, some of the berries get mushy. I’m more inclined to add baking soda if the vegetable has a coarser texture or a skin, like an apple, a cucumber, or a carrot. When cleaned with purified water and a tiny bit of lemon juice, berries usually hold their share and texture better.

Another fruit that can be eaten at any time is blueberries. You can eat them in salads, smoothies, muesli, porridge, and other foods. “Organic frozen berries can sometimes be a little less expensive,” explains Zumpano. “You may defrost them by placing them in hot muesli and letting their juices release their inherent sweetness and flavor. Great ways to consume them include blending them into smoothies or simply eating them frozen as a snack.

Disclaimer

The information provided at this site is only meant for educational purposes and is not meant to replace medical care from a qualified health care provider. The reader should speak with their doctor to assess whether the information is suitable for their condition due to individual needs that are specific to them.

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