Blueberry
Good things come in small packages… despite the size of blueberries, they are associated with many health benefits. Blueberries contain a plethora of antioxidants, in fact, they have been given the title: The King Of Antioxidants. These plant properties may be able to help with preventing heart disease by decreasing inflammation in the gut. Blueberries are low in calories but high in many nutrients including vitamin C, vitamin K, and magnesium.
Blueberries have the highest antioxidant count compared to all other common fruits and vegetables. The most common form of antioxidants found in blueberries are flavonoids. These antioxidants can help reduce DNA damage in cells. They can also help prevent aging of the brain and improve memory!
Blueberries and the compounds they contain are also associated with protection against heart disease by reducing cholesterol levels, lowering blood pressure, and maintaining blood glucose levels. They have also been linked to helping with urinary tract infections by boosting anti-adhesives and protecting the walls of the bladder!
Blueberries also play an important role to help regulate the digestive tract and prevent constipation. One cup of this round, blue in color fruit contains 3.5 grams of fiber. This small fruit has one of the biggest impacts on heart, brain, and gut health. It’s size and rich taste makes it easy to incorporate it in many dishes!
Ways to eat it:
Try out these wonderful berries in a variety of ways! They can be eaten:
Smoothie
Ice cream
Salad
Fruit salad
Blueberry jam
In oatmeal and/or yogurt
Lastly, on their own!
Recipe: Berry “Nice” Cream
Ingredients (Makes 4 Servings):
1 1/2cups strawberries, frozen
1 1/2 cups blueberries, frozen
1 large banana, frozen, chopped and peeled
5 dates, pitted
1 cup water
Directions:
Add all of the ingredients to a blender.
Blend on medium to high while pushing down on the frozen fruit.
Optional: add a bit more water to help adjust the consistency of the mixture.
Continue the process until a smooth, thick "nice" cream consistency is made.
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References
Leech, J. (2018, October 9). 10 Proven Health Benefits of Blueberries. Retrieved March 11,
Ware, M. (2017, September 5). Blueberries: Health benefits, facts, and research. Retrieved
March 11, 2021, from https://www.medicalnewstoday.com/articles/287710#nutrition