Are you ready for a bowl of delicious blueberries? Why not try adding a handful to your morning smoothie? Eating blueberries regularly is not only delicious, but it also has incredible benefits for your overall health.
Although the term “superfood” is controversial because it is now considered a marketing ploy and there are no standardized criteria for designating a food “super,” blueberries are often touted as being particularly nutritious — not only are they low in calories, but they’re also rich in nutrients the body needs to stay healthy.
According to Healthline, blueberries are one of the most nutritious berries: one cup contains just 85 calories, and this serving provides 3.6 grams of dietary fiber, 16 percent of your daily recommended intake of vitamin C, 24 percent of your daily recommended intake of vitamin K, and 22 percent of your daily recommended intake of manganese.
One of the main benefits of blueberries is that they are rich in antioxidants. Free radicals are molecules that are naturally produced by metabolism and exposure to pollution, cigarette smoke and alcohol that damage cells over time. Antioxidants create a barrier around cells, protecting them from damage caused by free radicals.
According to the Cleveland Clinic, blueberries are rich in soluble fiber, which makes them a powerful ally in fighting cholesterol. Soluble fiber binds with bile in the intestines, which is made up of cholesterol and other substances that need to be excreted from the body. Lowering cholesterol can help prevent or reduce your risk of heart disease.
When it comes to heart health, blueberries are also thought to lower blood pressure, which has benefits for the heart and brain. Healthline reports that in an eight-week study, obese people at high risk for heart disease who consumed two ounces of freeze-dried blueberries per day experienced a 4 to 6 percent reduction in blood pressure. Other studies have found that blueberries have similar blood pressure-lowering effects.
If you’re interested in keeping your brain sharp, you might want to consider adding blueberries to your diet. A study published in the American Journal of Clinical Nutrition found that subjects who ate about 3/4 cup of blueberries a day had improved cognitive function. Blueberries lower blood pressure, which increases blood flow to the brain and improves cognitive function.
According to BBC Good Food, blueberries are low in sugar and high in fiber, which means they also have a low glycemic index, meaning they may help control blood sugar levels.
Blueberries are a nutritional powerhouse that people of all ages can benefit from consuming them regularly.
