We all know that we should be consuming between 5 to 7 portions of fruit and vegetables a day. Ensuring we eat fruits and vegetables of all kinds can help to reduce the risk of many lifestyle-related health conditions.
If you looking for a fruit to supercharge your route to fitter and healthier body, you should look no further than the humble Blueberry. Blueberries are not only high in nutrients, but they are also super low in calories and they taste great.
Blueberries are a great source of:
- Vitamin K
One of key benefits of blueberries is their free-radical-fighting antioxidants. Free radicals, which increase in number as you get older, travel around your body damaging cells, promoting disease, and triggering signs of premature ageing. Blueberries carry the firepower to knock them out of service.
Blueberries have been linked to a reduced risk of prostate cancer, thanks to their high levels of proanthocyanidins. Studies also suggest that blueberries may be effective in reducing risk of heart disease, Type 2 Diabetes and age-related memory loss; a condition prevalent in men.
Nutrients found in blueberries help relax the blood vessels and improve circulation within the body. In addition, blueberries are loaded with fiber, which helps to push excess cholesterol out of the system before it can be absorbed and deposited into the arteries.
High in nutrients , low in calories
Calorie for calorie blueberries are a great source of nutrients. Consisting of 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.
1 cup serving (48 grams) contains:
- Fiber: 4 grams.
- Vitamin C: 24% of the RDA.
- Vitamin K: 36% of the RDA.
- Manganese: 25% of the RDA.
- smaller amounts of various other nutrients.
Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Flavonoids appear to be the major antioxidant compounds.
Help Reduce Muscle Damage After Strenuous Exercise
Indulging in a regular portions of blueberries may reduce the damage that occurs at the molecular level, reducing soreness and enhancing muscle performance.
There have been a few studies that have concluded there may be evidence that Blueberries are natural brain food and can help in reversing short-term memory loss and other symptoms associated with ageing.
The antioxidants naturally occurring in blueberries my help with motor skills. Research on animals proved this when improvements in learning capacity and motor skills were observed in ageing animals who were fed a blueberry and, thus antioxidant-rich diet.
Some latest research has also discovered that blueberries could be used in the fight against Alzheimers
Final take away
Ensuring you include blueberries within your weekly nutrition programme will undoubtedly have great benefits. There are a number of ways to enjoy blueberries and they make a great addition to your breakfast or even a refreshing smoothie