Blueberries are not only delicious, they are often referred to as a “Super-food” for these little balls of goodness are packed with a ton of vitamins and minerals. They are regularly considered as a favourite fruit by many people in the health and wellness industry. Blueberries have many health benefits and are known to help with heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and even mental health. In this article we will share some information about this fruit that you did not know and show you why it is something you should include in your diet.
TOP 8 HEALTH BENEFITS OF BLUEBERRIES
Protecting You from Heart Disease:
Blueberries contain fibre, potassium, folate, vitamin C, vitamin B6, and phytonutrient content which all support heart health. The fibre found in blueberries helps to reduce the amount of cholesterol found in the blood and in turn decrease the risk of heart disease.
Healthy Digestion:
Blueberries being high in fibre will help your digestive system and keep it healthy and functioning well, they will also help with constipation. One of the most important systems to our health, and especially when we talk about viruses, colds and infections is what happens in our DIGESTIVE TRACT. The health of our digestive system plays a MASSIVE role in how well you’re able to fight off these nasty germs. And what you eat or don't eat can have a direct impact on how quickly you recover from an infection and whether you catch the bug in the first place.
Read our article 8 ways to boost your immune system for more detail on this.
High in Fibre:
Blueberries are high in fibre, which as discussed in points 1 and 2, fibre will help fight heart disease and keep our digestive system functioning well. Fibre has also been heavily associated with lung health which is very important considering Covid-19 effects this part of the body. A study involving nearly 2,000 adults revealed low fibre intake was associated with reduced measures of lung function while a diet rich in fibre-containing foods may play a role in improving lung health. See the video below for more detail on this.
Fibre will also help with weight loss as it will keep you feeling fuller for longer and satisfied, therefore reducing the chance of over eating and snacking, which often sabotages people’s attempt to lose weight. One cup of blueberries contributes 3.6 grams of fibre.
Maintaining Healthy Bones:
Blueberries contain calcium, iron, Vitamin K, phosphorous, magnesium & zinc. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength, therefore reducing the risk of bone fractures, which is especially important as we age.
Vitamin C:
Did you know that one cup of blueberries provides 24 times you’re your recommended daily allowance of vitamin C? Vitamin C is an essential nutrient and can also boost immunity, help manage high blood pressure, reduce the risk of chronic disease & improve skin health.
Management of Diabetes:
Studies have found that people with type 1 diabetes who consume a diet high in fibre have low blood glucose levels, and people with type 2 diabetes who consume a diet high in fibre may have improved blood sugar, lipid, and insulin levels.
Brain Function & Improve Memory:
The brain's aging process can be accelerated by oxidative stress, which negatively affects brain function. Blueberries contain antioxidants which benefit your brain by aiding brain function and delaying mental decline.
Urinary Tract Infections:
This can be quite a common infection for women. It is well known that cranberries can help with UTI’s, but blueberries can also work in the same way as cranberries to help, they both contain substances which are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder, which may help reduce the risk of infection.
*Special note:
For people who use blood-thinners, such as warfarin, blueberries are in high vitamin K content and can affect blood clotting. This is something that you should chat with your GP about before deciding to increase your blueberry intake.
How To Buy Fresh BLUEBERRIES
When buying fresh blueberries from the grocery store you should look for:
- They should be firm, dry & plump
- They should not be wrinkled
- They should be a deep purple / blue to blue-black
How To Store BLUEBERRIES
Fresh blueberries should be place in the refrigerator, either in their original container or in a covered bowl. Blueberries should be thoroughly washed before eating. They will last in the fridge for up to a week, but always check for any mould.
Can You Freeze Fresh BLUEBERRIES?
Yes, fresh blueberries can be frozen.
- If you do not rinse the blueberries before freezing, simply place the blueberries in the freezer in the original container or a freezer bag, be sure to rinse them just before using / eating them.
- If you do rinse the blueberries first before freezing, dry them well with paper towels, then transfer them to a freezer bag.
- Use the frozen berries within 6 months.
Recipe - Blueberry Smoothie
Ingredients
- 1 Cup Blueberries
- 1 Banana, sliced
- 1 & 1/2 cups Unsweetened Almond Milk
- 1 TBS Almond Butter
- 1 TBS Pysllium Husk
Method
- Put all the ingredients in a blender.
- Blend the ingredients in a high-speed blender for 2-3 minutes, or until you get a smooth and creamy mixture.
- Add more almond milk if it is too thick.
- Add some more blueberries on top of the smoothie for garnish.
- Enjoy cold immediately, or this smoothie can be stored in fridge for up to 24 hours.
Additional Resources To Help You With Nutrition
Obviously there is lot more to eating healthy and nutrition than the tips featured in this article. To help you out with all the other parts you may want to know we put together a great PDF report you can download instantly with all the information you need for finding what works for you. Click here to see more about this program and download instantly to your phone or computer.
Summary
Not only are blueberries delicious, they are extremely healthy and a great source of nutrition for your body. This fruit has the ability to boost so many important functions of the body it is astounding that it is not common knowledge among the community. They are so versatile that they can be stored fresh or frozen and can be used in a variety of meals as either sweet or savoury. Please share this information with your friends and family and make sure they start eating more blueberries today!
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About The Author
Nick Jack is owner of No Regrets Personal Training and has over 15 years’ experience as a qualified Personal Trainer, Level 2 Rehabilitation trainer, CHEK practitioner, and Level 2 Sports conditioning Coach. Based in Melbourne Australia he specialises in providing solutions to injury and health problems for people of all ages using the latest methods of assessing movement and corrective exercise.
References:
- Precision Nutrition
- Nutrition & Physical Degeneration - By Weston A Price
- Big Fat Lies - By David Gillespie
- How To Eat, Move & Be Healthy by Paul Chek
- Weston A Price Foundation