Often referred to as a “superfood”, these tiny berries pack a mighty punch – healthwise. They’re filled with nutrients that have boosting effects on the body, from improved brain function to improved blood pressure. If you’re not already incorporating them in your diet, here are 5 reasons to start.
1. Low in calories, high in nutrients
Research shows that blueberries are among the most nutrient-dense, with one cup, or 150 grams, containing:
- 13% of the Daily Value (DV) fibre
- 14% of the DV Vitamin C
- 24% of the DV Vitamin K
- 21.5 grams carbohydrates
- 85% water
- 84 calories
Eating a handful or a cup of blueberries every day has been proven to nourish your body with important nutrients and boost your general health.
2. Antioxidant
Blueberries are thought to have one of the highest antioxidant levels of all common fruits and veggies. It contains one of the most beneficial antioxidants, anthocyanins.
Antioxidants are super important to incorporate into your daily diet. They protect your body from ‘free radicals’, or unstable molecules that can damage your cells and contribute to ageing diseases like cancer, dementia, and alzheimers.
3. Maintain brain function and improve memory
Free radicals, or oxidative stress, can accelerate the brain’s ageing process, negatively affecting the brain. Research has shown that consuming blueberries in concentrated forms, like powder or juice, every day could help maintain brain function and improve memory in older adults.
4. Manage blood sugar
Not only does the antioxidant group, anthocyanins, have a protective effect on your cells, but they also have beneficial effects on insulin sensitivity and glucose metabolism. Improved insulin sensitivity may lower the risk of type 2 diabetes. Additionally, blueberries’ sugar content is moderate, with one cup holding only 14 grams of sugar, much the same as in one orange.
5. Lower blood pressure
A study showed that eating a considerable amount of blueberries every day for a month could significantly improve blood flow and blood vessel dilation. This management of blood pressure could lead to a decreased risk of heart disease and stroke.
Blueberries have several health benefits, from boosting brain health to lowering blood pressure. Consider incorporating fresh or freeze-dried blueberries into your daily diet to reap the benefits of this tiny but mighty fruit.
