Berries are within everyone’s reach, and their health benefits are very high. Find out which fruit takes care of the heart and has numerous health benefits.
Blueberries are sweet berries, and they are found under several varieties that grow in different regions of the world. In recent years, these fruits are in great demand, especially since the demand is continuously increasing, being a delicious and nutritious fruit.
However you choose to enjoy blueberries, they are an amazing, nutrient-dense fruit that offers some impressive health benefits. Nutritionists and dietitians have praised blueberries for their nutrient density, providing an array of beneficial nutrients in each small serving.
Not only is it great for contributing to your recommended daily intake of nutrients, but blueberries are also a low-sugar, low-carb fruit. This means they won’t spike your blood sugar like other high-carb fruits like mango, apple and banana. Blueberries are also a welcome addition to Keto and Low Carb diets for this reason.
Like most superfoods, blueberries contain a spectrum of nutrients, and a single serving can boost your intake of many essential nutrients, including:
- Vitamins – Vitamin C, Vitamin K;
- Minerals – potassium, manganese;
- Fiber;
- Flavonoids;
- Polyphenols;
- Fitochimice;
- Anthocyanins – compounds that give blueberries their blue-violet color;
- Antioxidants.
Fruits that keep you away from heart disease
Given the impressive nutritional content of blueberries and the fact that they are one of the richest antioxidant foods in the world, it’s no surprise that eating blueberries can have a number of health benefits. Research has shown that eating blueberries can help:
- Lowering blood pressure – reducing the risk of high blood pressure and heart disease;
- It balances the cholesterol level – increasing HDL cholesterol and decreasing LDL cholesterol;
- Reduces inflammation – blueberries have a strong anti-inflammatory action in the body;
- Supports cardiovascular health – protects heart health and reduces the risk of heart disease;
- Improves brain function and protects overall brain health;
- Supports healthy weight loss and reduces the risk of obesity;
- It strengthens the immune system – promoting overall health and protecting the body from chronic diseases.
They have anti-aging benefits, including reducing the risk of neurodegenerative diseases in older adults and minimizing the effects of the aging process on the body. The best way to enjoy the health benefits of blueberries is to include them in your daily diet. Try eating a handful of fresh blueberries each day, or supplement your diet with a high-quality organic blueberry juice or powder.
The word antioxidant is synonymous with healthy eating and wellness for good reason. Antioxidants are compounds that prevent oxidation caused by free radicals, unstable molecules that damage health. In other words, they protect the body from damage at the cellular level, reducing the risk of disease.
Oxygen Radical Absorbance Capacity (ORAC) is a laboratory test that provides a general measure of a food’s antioxidant activity. This is important because even antioxidant-rich foods may not translate into antioxidant activity in the body when eaten.
The test works by “challenging” a food with an oxidizing agent, then measuring the food’s overall ability to resist oxidation. Although there is limited evidence on the link between ORAC and health, it is generally believed that higher ORAC scores have greater antioxidant capacity and thus these foods more effectively neutralize harmful free radicals.
According to studies, wild blueberries have the highest antioxidant capacity among 20 fruits tested for ORAC. The ORAC score for wild blueberries is 9621, which can be compared to other berries as follows:
- Cranberry – 9090;
- Mure – 5905;
- Raspberry – 4882;
- Blueberries (cultivated) – 4669;
- Strawberries – 4302
While other foods are technically higher in antioxidants (eg vanilla beans, mint leaves), blueberries are thought to be the best source of antioxidants commonly consumed.
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