Blueberries have been named a superfood for a reason! They are delicious, low in calories, and wildly popular. Many people say they are their favourite fruit.
Blueberries are known for their many health benefits, being low in calories but high in nutrients. A 1 cup serving (148g) of blueberries contains:
- 84 Calories
- 4g fiber
- 15g carbohydrates
- Vitamin C & K
- They are around 85% water
Blueberries are full of antioxidants. Antioxidants protect the body from producing free radicals which damage your cells and contribute to cancer and aging. These powerful berries also are known to reduce oxidative DNA damage which is natural and occurs tens of thousands of times a day in our bodies being the direct reason why we grow older.
The iron, phosphorus, calcium, manganese, magnesium, zinc, and vitamin K are all equal components of having healthy bones. These vitamins and minerals which are found in blueberries have been linked to strength and elasticity in bones and joints, calcium absorption, and a reduce in calcium loss. Healthy bones are very important to be able to have a healthy, active lifestyle.
If you have high blood pressure, then blueberries are the food for you! Studies have shown that diets rich in blueberries (therefore low in sodium) help to reduce those at risk for heart disease by lowering their blood pressure.
Blueberries are also high in vitamin C, a vitamin that helps prevent skin damage. The vitamin C helps the collagen in the skin to reduce wrinkles and smooth out the skin. Giving those who consume a healthy amount of fruits high in vitamin C a more youthful appearance.
Studies in animals have also shown that blueberries help increase intelligence, memory, and brain function. Blueberries have also shown these improvements in human studies as well, one study specifically showing “nine older adults with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function“. This is partly because the antioxidants in blueberries help repair damage in the brain from oxidative stress, improving cell signalling in aging neurons.
Blueberries are a great choice of fruit for diabetics. They are relatively low in sugar compared to most other fruit and the bioactive compounds help to control blood sugar. The “anthocyanins in blueberries also have beneficial effects on insulin sensitivity and glucose metabolism” which has been shown to prove anti-diabetic effects through both blueberry juice and extract, although it always best to consume the whole blueberry to get all the fiber benefits.
Blueberries are loaded with nutrients for the body and mind and should be a staple food in anyone’s regular diet. They are commonly ranked one of the world’s healthiest foods and sometimes named a superfood. They can be bought fresh, dried, frozen, freeze dried, in juice, or in form of extract and will amp up many different recipes. Please try the lemon blueberry pancakes below and enjoy a delicious breakfast treat with antioxidant benefits.
Epic Lemon Blueberry Pancakes