Discover Blueberry’s little superfood’s tremendous health advantages.
Bananas are an excellent supply of potassium, and oranges are a fantastic source of vitamin C. However, did you know that blueberries are nutrient-rich and can improve your health?
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A registered dietitian with the Cleveland Clinic’s department of wellness and preventive medicine, Kristin Kirkpatrick, believes that blueberries are a terrific option because they provide so many advantages for such a small amount of food. “Adding a handful to your cereal might not seem like a huge issue, but your body will greatly benefit from it. They are small but powerful.
What makes blueberries so good for you?
First of all, according to Kristine Dilley, a registered dietitian at the Columbus-based Ohio State University Wexner Medical Center, it is a fruit that is rich in nutrients.
“They’re excellent sources of fiber, vitamin C, vitamin K, manganese, and antioxidants,” she says.
For instance, antioxidants help shield your body from free radicals, which can harm cells. According to Dilley, they are particularly rich in antioxidants.
Cancer prevention
Even though they are a little fruit, blueberries have a tremendous impact on cancer prevention.
High amounts of potent substances known as phytochemicals, which are present in plants naturally and give them their color, scent, and flavor, can be found in beeries.
There are other advantages to phytochemicals as well. They can boost the immune system and shield cells from persistent inflammation, which would otherwise harm the cells. They can also limit the growth of cancerous cells and cause any damaged cells to self-destruct rather than proliferate. A few phytochemicals can also function as antioxidants in the body.
According to Carolyn Dowling, a registered dietitian with the Orlando Health Center for Health Improvement in Florida, anthocyanins, a particular type of antioxidant, are what give certain berries their vivid purple, red, and blue hues.
Berries contain the highest concentration of anthocyanins found in any plant food. Anthocyanins, one of the blueberry’s many phytochemicals (biologically active plant components), are probably to blame for the fruit’s capacity to improve human health, according to the researcher.
She continues by saying that the fiber in blueberries can help shield your intestinal lining against colon cancer.
Heart health
According to Kirkpatrick, eating blueberries helps maintain heart health because the fruit is abundant in fiber and antioxidants.
For instance, research from 2019 that was published in the American Journal of Clinical Nutrition indicates that consuming 1 cup of beer daily may lower the risk of heart disease by 12% to 15%.
“If you really want to help your heart, just add two handfuls of blueberries a day to your eating regimen,” Kirkpatrick advises.
Weight control
According to Lise Gloede, a registered dietitian and the owner of Nutrition Coaching LLC in Northern Virginia, eating blueberries and other fruits is an excellent method to manage your weight. According to Gloede, blueberries, which have 84 calories per cup and are high in fiber, can make you feel full.
The majority of the calories in it come from carbs. According to the U.S. Department of Agriculture, 1 cup contains 20 grams of carbohydrates, 15 grams of natural sugars, and 3.6 grams of dietary fiber. With so much fiber, you may feel full more quickly and continue to feel full for longer, supporting your efforts to lose weight.
Gut microbiome health
According to research, preserving a healthy gut flora is crucial for lowering inflammation and disease. According to Cara Marrs, a functional registered dietitian nutritionist based in Steamboat Springs, Colorado, eating blueberries can help improve your microbiome.
Everybody has a gut microbiome, which is a collection of 100 trillion bacteria cells primarily found in the gastrointestinal tract. According to Marrs, blueberries are a prebiotic, a sort of dietary fiber that feeds the good bacteria in your stomach.
“High-fiber fruits, veggies, nuts, and seeds are all great sources of prebiotics, and blueberries are a great choice,” she says. “Research has shown that blueberries can enhance the gut microbiome by enhancing the growth of lactobacilli and bifidobacteria, two beneficial gut bacteria.”
Happy bowels
For their digestive systems to function properly, most males require at least 30 grams of fiber per day, while most women require at least 20 grams. According to Gloede, eating blueberries keeps your system functioning properly because they provide roughly 3.6 grams of fiber per cup.
There is a lot of soluble fiber in blueberries, which helps to stop diarrhea by absorbing water and giving your stool more volume.
“You can trust your gut on berries,” adds Gloede.
The top ways blueberries are good for your health
- Cancer prevention.
- Heart health.
- Cognitive performance.
- Weight control.
- Gut microbiome health
- Happy bowels.
- whole-body health.
Table of Contents
- Numerous health advantages are offered by blueberries.
- Why are blueberries so healthy for you, exactly?
- Prevention of cancer
- Cardiac health
- Cognitive capability
- Weight management
- A healthy gut microbiome
- Satisfied bowels
- Overall health
- How to increase your intake of blueberries
- The top benefits of blueberries for health
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