Blueberries have been referred to as the candy of nature themselves – they are small, sweet and full of the bright color. Yet, these diminutive berries do not only taste great, but they are also nutritious and filled with health-promoting properties. Individuals add them on their yogurts, put them in smoothies, or take them fresh, blueberries have incredible results in the body when they are consumed daily.
So what are some of the benefits of adding blueberries to our diet on a regular basis, and how much should we really consume, instead of overindulging? Let us have a look at seven benefits of blueberries.
1. Very high in Antioxidants
Blueberries are very rich in antioxidants namely anthocyanins, which present the blue-purple color. The compounds assist in neutralization of free radicals in the body hence limitation of cell damage thus slowing the aging process. With a layman explanation, they keep you younger looking and also healthier much longer.
2. Memory Enhances Brain health
Research indicates that the habit of taking blueberries helps in memory and overall effectiveness of the brain. Blueberries antioxidants enhance communication of brain cells and prevent decline of cognition. To find a natural brain booster, the next time you are in the produce aisle, grab a handful of blueberries. Eating a few of these berries a day can become your new best friend in a healthy body.
3. Benefits the Heart
Blueberries may reduce bad cholesterol (LDL), increase the good cholesterol (HDL), and enhance the performance of the blood vessels. This will imply that there will be reduced pressure on the heart and chances of heart disease. Consuming, eating them on a daily basis maintains healthy blood pressure levels as well, which is of benefit to your heart as well.
4. Assists to Manage Blood Sugar
Blueberries have a low glycemic index despite them being sweet. This implies that they will not produce large blood-sugar spikes in your body. They are also known to enhance insulin sensitivity, and are a superior fruit choice when it comes to those with type 2 diabetes to help preserve consistent energy levels.
5. Healthy Digestion
Read also: Top 5 Tips to Boost Your Website Traffic the Organic Way
The blueberries are also rich in dietary fiber that maintains your digestive system in its proper working condition. Fiber not only helps constipation and maintains a healthy intestinal microbiome but also prevents you from wanting to eat too much between meals, so blueberries can be a convenient snack food.
6. Boosts Immune System
Blue berries contain a lot of vitamin C, vitamin K, and manganese which are all essential in having a good immune system. The antioxidants will also make you have a better chance of combating infections hence you will be less prone to sickness.
7. Promotes Good Skin
Due to the high levels of antioxidants and vitamins in blueberries, they safeguard your skin against the harm brought about by the UV rays and pollution. They can provide you with a natural glow and lessen skin problems caused by inflammation such as acne or redness in the skin with regular consumption.
How many blueberries do you need on a daily basis?
Generally, nutrition experts prescribe one would need 1cup (or less) of fresh blueberries, which is approximately 75 up to150 grams per day. This value is sufficient to render considerable health advantages without over-consuming the amount of sugar. They are pleasant to eat fresh or frozen, or even in a dry form, but beware of sugar additives in dried or the packaged form.
When you have not been doing blueberry every day, you want to start with 1/2 cup and work up. Frozen blueberries are as healthy as fresh ones, therefore, being able to use them all year round.
Conclusion
One of the easiest and most delicious ways to make yourself healthier is eating blueberries on a daily basis. Whether it is keeping your heart healthy or enhancing your memory and providing your skin with a dewy glow, these little berries are really packed with nutrition.
Even a simple cup per day is actually capable of raising your total health levels proving once again that the smallest food products are sometimes the greatest things.