7 Proven Benefits of Blueberries

Blueberries They are delicious nutritious, healthy, and delicious. They also happen to be some of the more sought-after fruits in North America. Did you know the fact that blueberries are also good for your well-being?

Did you know that eating only one cup blueberries every day has many benefits? In fact, blueberries may help prevent cancer, heart disease, diabetes, Alzheimer's, arthritis, and even depression. The taste is also amazing!

If you've not tried blueberries before, now is the chance to experience them. This article will teach you all you must know about these little gems.

What Are Blueberries?

Blueberries are a small roundish fruit that are found throughout North America and Europe. The term "blue" originates from the color the skin. It is actually purple inside. There are two kinds of blueberries both cultivated and wild. Wild blueberries occur naturally in forest as well as along river banks. They are also cultivated. blueberries are cultivated in greenhouses. Both varieties of blueberries are used in medicinal and food purposes.

Blueberries Are Rich in Nutrients, But Poor in Calories

Blueberries are packed with antioxidants, fiber, minerals and vitamins. Their nutritional worth makes them an ideal addition on your food plan. They contain:

• vitamin C,
• potassium,
• manganese,
• copper,
• magnesium,
• phosphorus,
• iron,
• niacin,
• riboflavin,
• thiamine,
• folate,
• pantothenic acid
• biotin,
• Folic acid and
• There are many more.

Antioxidant Capacity of Blueberries

Antioxidants help protect against heart disease, cancer, and diabetes. Blueberries are also rich in potassium fiber, vitamin C folate, manganese copper, magnesium, zinc, phosphorus and thiamine. They also contain riboflavin, pantothenic acid, biotin, and vitamins B6 as well as E.

They also contain food fiber and flavonoids as well as polyphenols, anthocyanins, proanthocyanidins, ellagic acid phytosterols and phenolic acids.

Health benefits of blueberries are reduction in their risks of cardiovascular disease, type 2 diabetes, osteoporosis, obesity, colon cancer.

Blueberries are used to treat urinary tract infections, diarrhea and constipation.

Anthocyanins in Blueberries May Improve Insulin Resistance

Insulin resistance refers to a condition in which blood glucose levels increase following eating due to the body's inability to respond properly to insulin. The cells don't absorb glucose effectively.

Insulin resistance is also referred to as prediabetes also known as metabolic syndrome. There are two types of insulin resistance Type 1 diabetes and type 2 diabetes.

Type 1 diabetes is because the pancreas does not produce sufficient amounts of insulin. Type 2 diabetes is as the body develops resistance to the hormone insulin..

The most prevalent reason for the condition is obesity. Obesity is defined as a BMI ( body mass index) higher than 30 kg/m2.

Obesity can increase the amount of fat that is stored in the body. Fat stores energy through triglycerides and cholesterol.

Triglycerides and cholesterol can be found in the liver and muscles. If these organs become stuffed with cholesterol and triglycerides the body begins to store them instead of releasing them to be used.

This results in an increase in levels of cholesterol and triglycerides that are present in the bloodstream. When more cholesterol and triglycerides circulate through the bloodstreams, the body responds by producing even higher levels of insulin.

In the end, the person may feel hungry during meals and consume massive amounts of food. At some point, it is discovered that the organism produces excessive insulin and cannot release any.

As well as causing an increase in weight, obesity could result in heart disease as well as stroke, gallbladder problems sleep apnea and osteoarthritis.

Blueberry extract contains anthocyanins which help improve insulin sensitivity. Anthocyanins naturally occurring plant pigments which give fruits and vegetables their colour.

Health Benefits Of Eating Blueberries

There are a variety of reasons people should consume blueberries. First of all, they are delicious and simple to prepare. You can add them to muffins and pancakes, oatmeal and yogurt, smoothies salads, juices, cakes, cereals, pies, cookies, ice cream jams, jellies, soups, sauces, etc. They're also great for diabetics as they aid in regulating blood sugar levels. Furthermore, they are abundant in antioxidants and anti-inflammatory properties. Antioxidants fight free radicals in your body and prevent cell damage. They help us live longer and longer. Also, they protect against cancer. Blueberries are an excellent sources of vitamin C manganese, vitamin K calcium and phosphorous, zinc selenium and copper magnesium, iron sodium, protein dietary fiber, flavonoids, anthocyanidins, phenolicsand ellagic acid, tannins, phytosterols, carotenoids and many other chemicals.

The effect of Blueberries in preventing aging and Cancer

Blueberries contain antioxidants which protect against cancer and age. A study found it was found that blueberry extracts helped reduce the damage to DNA that radiation treatment causes prostate cancer.

The study also found that extracts can reduce negative side effects of chemotherapy.

They are high with anthocyanins as well as flavonoids and phenolic acids , which offer antioxidant protection. Anthocyanins have been identified as potent anti-inflammatory agents that can aid in preventing heart disease..

Also, they have ellagic acid which helps fight cancer. Ellagic acid acts as an active component in the juice of the pomegranate plant that is used to combat women with breast cancer.

A recent study found that eating three servings of berries per week may reduce the chance of developing type 2 diabetes.

Effect of Blueberries on Cognitive Performance and Brain Function

These health benefits of the consumption of blueberries include better memory, enhanced cognition as well as a reduction in blood pressure, increased energy levels, better immune system function, decreased prevalence of diabetes, lower cholesterol levels, and protection from heart disease.

They are one of the higher antioxidants than any other fruit or vegetable?

Blueberries were found to contain many positive health effects due to its high antioxidant level. Antioxidants are able to protect our body from damage caused by free radicals which occurs when we eat foods. Free radicals damage cells and cause diseases such as cancer, heart disease, diabetes, arthritis, Alzheimer's Disease, and cataracts. The most powerful antioxidant compound in blueberries is called anthocyanins. Anthocyanins are pigments that provide their color. They are also responsible for creating a distinctive flavor.

Ketogenic and Mediterranean Diet

Ketogenic diet is a low carb moderate protein, very fat eating plan. It's designed to replicate the ketosis state that occurs when you eat very small amounts of carbs and a lot of fats. If you adhere to this kind of diet your body produces ketones , which can be used to power the brain and muscles. This allows you to burn fat without having to consume carbohydrates.

Mediterranean diet includes many foods which are considered to be healthy. However, they contain harmful ingredients, such as sugar and salt. An ideal Mediterranean lifestyle should consist of whole grains, vegetables, legumes and fish, nuts, olive oil, dairy products, herbs, spices, and fruit.

You can make use of fresh blueberries, or frozen blueberries. If you'd like you to preserve your blueberries first wash them welland then put them into freezer bags. Return them to the freezer after two hours. When you take them out, let them thaw completely before using them.

In making muffins, you must begin mixing the dry ingredients (flour baking soda, flour baking powder salt) as well as wet ingredients (eggs milk, sour cream, butter that has been melted). After that, mix in your blueberries. Finally, pour the batter into the pan you've prepared and bake at 350 degrees Fahrenheit for 20 minutes. Enjoy the coolness and have a blast!