Blueberries are often called the “king of antioxidants” because they have so many health benefits. They are now in season.
Here are five ways blueberries protect your health, easy ways to add them to meals, snacks, and drinks, and reasons why you should eat them all year long. you should take Vidalista 40mg to treat ED instantly.
Blueberries are nutrient-rich
Fresh blueberries have about 85 calories, 1 gramme of protein, no fat, about 20 grammes of carbohydrates, and about 4 grammes of fibre per cup.
This same amount also has more than four ounces of water and almost a quarter of the daily minimum for vitamin C, which helps the skin and immune system.
They also have more than a third of the daily value of vitamin K, which helps bones, and a quarter of the daily value of manganese. This last nutrient also helps keep bones strong and boosts collagen production, which is good for healthy skin and joints.
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Researchers have found that blueberries are one of the fruits and vegetables that have the most antioxidant activity.
Researchers have found that the antioxidants in blueberries can stop inflammation and lower oxidative stress.
This happens when there is an imbalance between how many free radicals the body makes and how well it can protect itself from their harmful effects.
Because of this, blueberries are link to preventing DNA damage and slowing down the ageing process. They also lower the risk of several chronic diseases, such as obesity, cancer, and type 2 diabetes.
The conclusion of a 2018 study published in the International Journal of Molecular Sciences is that blueberries may be one of the best functional fruits because the antioxidants anthocyanin and polyphenol in them have a protective effect.
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Blueberries are good for your heart.
The CDC says that heart disease is still the leading cause of death for both men and women in the US, and blueberries may be a good way to protect against it.
Blueberries protect against hardening of the arteries, which increases the risk of heart attack and stroke, because they can reduce inflammation and oxidative stress.
In a recent study, men with metabolic syndrome were given a placebo or a cup of blueberries every day for six months to see how they felt.
The blueberry eaters had long-lasting improvements in the way their arteries worked, including less stiffness and better cholesterol profiles. Scientists came to the conclusion that eating blueberries could help lower the risk of getting heart disease.
blueberries benefits
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Blueberries help the brain work better.
A 2019 review of 11 already-published studies looked at the link between blueberries and how well the brain works. you can try Tadalista 20 mg.
The review found that children with delayed memory and poor executive function can benefit from eating blueberries.
The fruit also protects adults with mild cognitive impairment and older adults with delayed memory, executive function, and psychomotor function.
Delayed memory is about being able to remember things from a long time ago, and executive function is about being able to plan, pay attention, and do many things at once. Psychomotor function is about how the body and brain work together, like when your hands and eyes work well together.
Berries are also the only fruit mentioned in the MIND Diet, which combines parts of the
Mediterranean Diet and the DASH Diet to make an eating plan that focuses on brain health, especially preventing dementia and age-related cognitive decline.
In a 20-year study of more than 16,000 older people, cognitive decline was slowest in those who ate the most blueberries and strawberries.
Strawberries are good for your health.
Blueberries help repair muscles.
Exercise-induced muscle damage, or EIMD, is caused by the wear and tear that exercise puts on the muscles. The effect can make muscles hurt more, make them weaker, and make it harder for athletes to do well.
EIMD can be fixed, though, by what athletes eat before and/or after exercise. In one study, female athletes drank either a blueberry smoothie or a placebo drink with the same amount of antioxidants five and ten hours before EIMD, and then immediately, 12 and 36 hours after EIMD, which was caused by hard strength training.
Researchers found that the blueberry intervention group got their strength back faster than the other groups. Scientists came to the conclusion that eating blueberries sets off changes in the body that help muscles heal faster.
You can eat frozen blueberries all year.
Blueberries are so good for you that you should eat them even when they aren’t in season. You can eat them all year long if you freeze fresh blueberries or buy frozen bags with nothing added. If you buy a lot of fresh berries at a farmer’s market or store, freeze the ones you don’t eat right away.
Here’s how to get them to freeze:
Wash the berries and spread them out on a baking sheet in a single layer so they don’t touch and stick together. Put in the freezer for 30 minutes, then take out and put in freezer bags.
Take out as much air as you can, seal, label, and freeze the food.
About six months will pass before your stash goes bad. You can put frozen blueberries in smoothies, or you can let them thaw in the fridge and then add them to anything from oatmeal to garden salads.
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Tips on how to eat more blueberries
Add blueberries and fresh mint or basil to still or sparkling water, or freeze them in ice cubes, to add colour and nutrients to your drink.
You can add blueberries to overnight oats, parfaits, acai bowls, chia puddings, and healthy pancakes and baked goods.
Make a simple mock cobbler for a quick and healthy dessert. On low heat, warm the berries in a pan with freshly grated ginger, and then top with a crumble made of almond butter, oats, and cinnamon.
Blueberries go well with both sweet and savoury foods. You can add them to hot or cold wild rice or quinoa, kale salad, black bean tacos, or onion-and-herb jam and chutney. Try to eat at least two cups of blueberries every week, but it’s fine to eat more.
Cynthia Sass, MPH, RD, is a contributing nutrition editor for Health, a New York Times best-selling author, and a private practise performance nutritionist who has worked with five professional sports teams.
Blueberries are good for your health in many ways.
Oranges are known to have a lot of vitamin C and bananas have a lot of potassium. But did you know that eating blueberries can help lower your risk of heart disease, lower your blood pressure, fight cancer, and keep your digestive system healthy?
Kristin Kirkpatrick, a registered dietitian at Cleveland Clinic Wellness, says,
“Blueberries are a great choice because a small amount gives you so many health benefits.”
“Putting a handful of nuts on your cereal might not seem like a big deal, but it’s a big deal for your body. Blueberries are tiny but powerful.”
Blueberries are available all year and are easy to add to a healthy diet by putting them in cereal, on plain yoghurt, in oatmeal, in baked goods, or just eating them plain. “They taste good. They are a much better choice than something with added sugar “she says.
