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Introduction
Blueberries are a small but mighty fruit that packs a powerful punch of nutrients. They are a good source of antioxidants, vitamins, and minerals, and have been linked to a number of health benefits.
Health benefits of blueberries
In this article, we will check the five best health benefits of blueberries.
Rich in nutrients
According to the Department of Agriculture a cup of fresh blueberries is a good source of nutrients, providing 85 calories, 0.7 grams of protein, no fat, and about 15 grams of carbohydrates. It also contains 86 milligrams of potassium, 13 milligrams of phosphorus, and 12 milligrams of calcium.
The same portion also contains about 3 ounces of water and 8.1 milligrams of vitamin C, which is an antioxidant that is important for your skin and bones. This is according to the National Library of Medicine.
Protects against diseases
Blueberries are a powerful antioxidant, meaning they can prevent cell damage. The National Library of Medicine defines antioxidants as substances that can prevent or slow down the damage to cells caused by free radicals. A single serving of blueberries has more antioxidant capacity than a serving of plums, strawberries, or cranberries, according to the Department of Agriculture.
Blueberry antioxidants have been shown to reduce inflammation and oxidative stress, according to a study published in the journal Food & Function in 2017.
A study published in the International Journal of Molecular Sciences in 2018 suggests that blueberries may be one of the best functional fruits, owing to the protective effects of their anthocyanin and polyphenol antioxidants.
Blueberries may also help regulate blood pressure and reduce the risk of diabetes, according to the Department of Agriculture.
Improves Heart Health
The Centers for Disease Control and Prevention (CDC) reports that heart disease is the number one cause of death in the United States.
Blueberries may offer powerful protection against artery hardening, a condition that increases the risk of heart attack and stroke. According to an article published in the Journal of Agriculture and Food Chemistry in 2018, blueberries can reduce inflammation and oxidative stress, which are two factors that contribute to artery hardening.
In addition, a study published in The American Journal of Clinical Nutrition in 2019 compared the effects of eating one cup of blueberries daily to a placebo in people with metabolic syndrome. Metabolic syndrome is a condition where someone has a cluster of risk factors for certain diseases, such as heart disease and diabetes, according to the National Library of Medicine.
People who ate blueberries regularly showed lasting improvements in the function of their arteries, including reduced stiffness and favorable changes in their cholesterol levels. These findings led the researchers to conclude that blueberries should be included in dietary plans to lower the risk of heart disease.
Enhances brain function
A 2019 review published in the Journals of Gerontology examined the link between blueberries and cognitive function. The analysis found that blueberries may improve memory and psychomotor function in older adults with normal cognitive function and those with mild cognitive impairment.
Berries are the only fruit specifically recommended in the MIND diet, an eating plan developed by researchers at the Harvard T.H. Chan School of Public Health that combines aspects of the Mediterranean diet and the DASH diet to help prevent dementia and age-related cognitive decline.
Aids in muscle recovery
Exercise-induced muscle damage (EIMD) can occur when muscles are subjected to unaccustomed or excessive stress, such as during strenuous exercise. This can lead to microscopic tears in the muscle fibers, which can cause pain, soreness, and inflammation.
A study published in the Journal of the International Society of Sports Nutrition in 2012 found that what athletes eat before and after exercise may help to reduce exercise-induced muscle damage (EIMD). The study participants were given either a blueberry smoothie or a placebo drink with similar antioxidant capacity before and after they performed strenuous strength training exercises. The results showed that the athletes who consumed the blueberry smoothie had less EIMD than those who consumed the placebo drink.
Researchers found that the athletes who consumed the blueberry smoothie recovered their muscle strength more quickly than those who consumed the placebo drink. They concluded that blueberry consumption may trigger adaptive events in the body that accelerate muscle repair.
How to eat frozen blueberries year-round
Blueberries are a delicious and nutritious fruit that can be enjoyed all year round. To freeze fresh blueberries, spread them in a single layer on a baking sheet and freeze for 2-3 hours, or until they are frozen solid. Then, transfer the frozen blueberries to a freezer-safe bag or container and store for up to 12 months. If you have a bounty of fresh blueberries, you can also freeze them without washing them first. Just rinse them well and pat them dry before freezing.
To properly freeze blueberries, follow these steps:
- Wash the berries and pat them dry.
- Spread the berries in a single layer on a baking sheet. This will help them to freeze evenly and prevent them from sticking together.
- Freeze the blueberries for 30 minutes, or until they are frozen solid.
- Transfer the frozen blueberries to freezer bags or containers.
- Remove as much air as possible from the bags or containers before sealing them.
- Label the bags or containers with the date and contents.
- Store the frozen blueberries in the freezer for up to 12 months.
When you are ready to use frozen blueberries, thaw them overnight in the refrigerator or in the microwave. They can be used in smoothies, muffins, pancakes, and other recipes.
How to eat more blueberries
You can add blueberries to your beverages by crushing them and adding them to still or sparkling water, along with fresh mint or basil. You can also freeze them into ice cubes to add color and nutrients to your drink.
Blueberries are a versatile fruit that can be added to many different foods. Some ideas include overnight oats and parfaits, pancakes, baked goods, acai bowls, and chia puddings.
A simple and healthy dessert idea is to make a mock cobbler by warming berries on the stovetop with grated ginger, then topping with a crumble made from almond butter, oats, and cinnamon.
Blueberries are not just for sweet dishes! They can also be used in savory dishes, such as hot or chilled wild rice, quinoa, kale salad, black bean tacos, jam, or chutney made with onions and herbs.
Conclusion
Blueberries are a superfood that is packed with nutrients and antioxidants. They have been shown to improve brain function, heart health, and muscle strength. They can also help protect against diseases like cancer and diabetes. Whether you eat them fresh, frozen, or in smoothies, blueberries are a delicious and healthy way to boost your diet.
