Why you should eat blueberries every day
Among the many fruits with health benefits, berries stand out for their wealth of essential nutrients. Blueberries occupy a special place thanks to their high antioxidant, vitamin and mineral content. These little blue berries are recognized for their positive effects on chronic disease prevention, cardiovascular and cognitive health, as well as strengthening the immune system. We'll tell you a little more about them later... ;-)
Blueberries and the prevention of chronic diseases
Blueberries are rich in anthocyanins, powerful antioxidants that give them their characteristic color. These compounds play a key role in reducing the risk of chronic disease.
The fiber in blueberries also plays a key role in regulating blood sugar levels and reducing LDL cholesterol. A 150 g serving provides around 4 g of fiber, or 12-18% of the recommended daily intake (Ellis, 2023).
The benefits of blueberries for the heart and brain
Regular consumption of anthocyanins is associated with a reduced risk of heart attack and high blood pressure (Tyler, 2023). These antioxidants improve vascular function and reduce the risk of heart disease.
Blueberries also have a positive impact on cognition. One study showed that adults aged 65 to 80 who consumed freeze-dried blueberry powder for six months improved their cognitive function (Smith et al., 2022). Another study on adults aged 40 to 65 revealed benefits on memory and executive functions after daily ingestion of a cup of wild blueberries (Johnson et al., 2023).
Boosting the immune system and ideas for consumption
Blueberries also contribute to a healthy immune system. A 150 g serving provides around 12 mg of vitamin C, or 13% of the recommended daily intake (Gaw, 2023). This vitamin boosts the immune system and combats oxidative stress.
There are many ways to incorporate blueberries into your diet:
- As a snack: eat them fresh, after washing.
- In baked goods: add them to muffins or quick breads.
- In smoothies: mix with other fruits.
- With cereals or porridge: they add a sweet and tangy touch.
- Dried: add to a dried fruit mix.
- In salads: they go well with crunchy vegetables and light vinaigrettes.
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