7 Proven Benefits of Blueberries

Blueberries are tasty, nutritious, and healthy. They are also some of the more sought-after foods across North America. Did you realize you could benefit from blueberries are also great for your well-being?

Have you ever thought about the fact that eating only one cup blueberries every day can provide many advantages? In fact, blueberries may help prevent cancer, heart disease, diabetes, Alzheimer's, arthritis, and even depression. The taste is also amazing!

If you've never tasted blueberries before, now is the chance to taste them. This article will tell you everything you have to be aware of about these little gems.

What Are Blueberries?

Blueberries Blueberries are small rectangular fruit which grows across North America and Europe. The name "blue" is derived from the color of the flesh. It actually is purple inside. There are two kinds of blueberries that are wild and cultivated. Blueberries that are wild occur naturally in forest or along the banks of rivers. In the cultivation process, blueberries are grown in greenhouses. Both varieties of blueberries are used for food and medicine.

Blueberries Are Rich in Nutrients, But Poor in Calories

Blueberries can be rich in antioxidants, fiber minerals and vitamins. Their nutritional quality makes them an excellent addition to you diet. They are made up of:

• vitamin C,
• potassium,
• manganese,
• copper,
• magnesium,
• phosphorus,
• iron,
• niacin,
• riboflavin,
• thiamine,
• folate,
• pantothenic acid
• biotin,
• Folic acid and
• Many others.

Antioxidant Capacity of Blueberries

Antioxidants help protect against heart disease, cancer, and diabetes. Blueberries are also rich in potassium fiber, vitamin C, folate, manganese copper, magnesium zinc, phosphorus, niacin, zinc and thiamine. They also contain riboflavin, pantothenic acid, biotin, and vitamins B6 as well as E.

They also contain diet fiber and flavonoids as well as polyphenols, anthocyanins, proanthocyanidins, ellagic acid phytosterols, and phenolic acids.

The health advantages of blueberries are reducing your risk of cardiovascular disease like type 2 diabetes osteoporosisas well as obesity, colon cancer.

Blueberries are also used to treat diarrhea, urinary tract infections as well as constipation.

Anthocyanins in Blueberries May Improve Insulin Resistance

Insulin resistance refers to a condition in which blood glucose levels rise after eating, because the body does not react properly to insulin. The cells do not absorb glucose effectively.

Insulin resistance is also referred to as prediabetes or metabolic syndrome. In fact, there are two types of insulin resistance one type of diabetes and type 2 diabetes.

Type 1 diabetes is when the pancreas is unable to make enough insulin. Type 2 diabetes develops as the body becomes intolerant to the hormone insulin..

The leading cause of the condition is obesity. Obesity refers to having BMI ( body mass index) higher than 30 kg/m2.

Obesity increases the amount of fat that is stored in the body. Fat stores energy by storing cholesterol and triglycerides.

Triglycerides and cholesterol reside in the liver and muscles. When these organs get overloaded with cholesterol and triglycerides the body begins to store them instead of releasing them to be used.

This results in an increase in levels of cholesterol and triglycerides that are present in the bloodstream. When more cholesterol and triglycerides get into the bloodstream, your body reacts by producing higher levels of insulin.

As a result, the person might feel hungry during meals and consume large quantities of food. At some point, you will notice that your the body produces excessive insulin and is unable to release any.

In addition to contributing to weight gain, obesity can cause the development of heart diseases, gallbladder issues, stroke sleep apnea, as well as osteoarthritis.

Blueberry extract contains anthocyanins which help improve insulin sensitivity. Anthocyanins is a natural, plant-based pigment which give fruits and vegetables their color.

Health Benefits Of Eating Blueberries

There are many reasons people should eat blueberries. First of all, they are very tasty and easy to cook. You can add them to muffins breakfast cereals, pancakes, yogurt, smoothies and juices, salads cereals, pies, cakes Cookies, ice-cream, cookies jams, jellies, soups, sauces, etc. They are also good for diabetics since they help regulate blood sugar levels. Additionally, they are high in antioxidants and anti-inflammatory properties. Antioxidants combat free radicals in our body and prevent cell damage. They help us live longer and longer. Also, they protect against cancer. Blueberries are an excellent source of vitamin C, vitamin K, manganese, calcium as well as zinc, phosphorous selenium and copper iron, magnesium, potassium, sodium, protein, dietary fiber, flavonoids, anthocyanidins, phenolicsand ellagic acid, tannins, phytosterols, carotenoids and many other chemicals.

Impact on Blueberries on aging, as well as Cancer

Blueberries have antioxidants that help fight the development of cancer and age. A study showed that blueberry extracts helped reduce DNA damage that radiation treatment causes prostate cancer..

The study also revealed that extracts may help reduce side effects of chemotherapy.

They are rich in anthocyanins, flavonoids and phenolic acids which provide antioxidant protection. Anthocyanins can be potent anti-inflammatory substances that could help in the prevention of heart disease..

They also contain ellagic acids, which aids in fighting cancer. Ellagic acid can be found as an ingredient in the juice of pomegranate that is used to fight breast cancer.

A recent study showed that eating three servings of fruit each week could lower the risk of developing type 2 diabetes.

Effect of Blueberries on Cognitive Performance and Brain Function

Blueberries are a great source of vitamin C. beneficial health advantages associated with eating blueberries include better memory, enhanced capacity for cognitive thinking and lower blood pressure higher energy levels, better immune system functions, a decrease in risk of developing diabetes, reduced cholesterol levels, and protection from heart diseases.

They have one of the most powerful antioxidants than any other fruit or vegetable?

Blueberries have been identified to possess a variety of advantages for health due to the high antioxidant levels. Antioxidants help protect the body from the effects of free radicals which is caused by our consumption of foods. Free radicals cause cell damage and are responsible for diseases like cancer, heart disease, diabetes, arthritis, Alzheimer's Disease, and cataracts. The most powerful antioxidant compound in blueberries is called anthocyanins. Anthocyanins can be described as pigments which give their hue. They also are responsible for creating a distinctive flavor.

Ketogenic and Mediterranean Diet

Ketogenic diet is a low carb, moderate protein and very fat diet. It's designed to mimic a state of ketosis which occurs when you eat very little carbs and lots of fats. If you stick to this type of diet it is believed that your body produces ketones that serve to fuel your brain and muscles. This allows you to lose fat without needing to consume carbohydrates.

Mediterranean diet includes many foods that are thought to be healthy. However, they contain certain unhealthy ingredients like salt and sugar. It is recommended that a Mediterranean eating plan must include whole vegetables, grains, legumes and fish, nuts, dairy products, olive oil and spices, as well as herbs and fruits..

Fresh as well as frozen blueberries. If you are planning to freeze your blueberries first, clean them thoroughly, then place them in freezer bags. Then, put them back in the freezer after two hours. When you take the freezer out, let them thaw completely before using them.

In making muffins, begin by mixing the dry ingredients (flour, baking soda, baking powder, salt) and wet ingredients (eggs milk and sour cream, as well as butter that has been melted). Then, add the blueberries. Then put the batter in the pan you've prepared and bake at 350°F in 20 mins. Let cool and have a blast!