Interested in learning about the health and beauty benefits of blueberries? Blueberries are bright blue-colored berries native to North America. These nutrient-dense berries have been touted as being a superfood for their high vitamin source and are quite rich in antioxidants.
Research studies have shown that incorporating blueberries into your diet, can help to decrease insulin resistance. This may result in helping to lower fat storage in your body. Blueberries are rated 53 on the glycemic index (GI), which indicates how quickly the food is to raise blood sugar levels. This score considered low on the glycemic index end, also a safe fruit option to regulate blood sugar levels. In addition, they are also low in caloric intake and fat.
Blueberries have been known as being brain-healthy food. Therefore, they can help prevent cognitive decline, dementia, and improve memory due to the protective properties of the flavonoids. They have been known to have the highest antioxidant levels of any fruit. Most importantly, they help fight free radicals and lower inflammation within the body.
Beauty Benefits of Blueberries
Eating blueberries have been known to help lower cholesterol. High cholesterol is fairly common among adults these days, but berries of all types can greatly help to improve your cholesterol levels. Studies have shown that ingesting berries regularly can make a significant impact on the amount of cholesterol that accumulates in your blood. They are also full of soluble and insoluble fiber, which is also good for your digestive tract.
Blueberries are especially good for maintaining eye health because they are a rich source of antioxidants, lutein, and anthocyanins, which will help with circulation to the eyes and protect the delicate blood vessels surrounding the eye area. Anthocyanins will help to boost the elasticity and decrease the sagging of connective tissue. If you want bright sparkling eyes with decreased shadows then blueberries are your jam.
Blueberry Key Nutrients:
Vitamins K1 | Vitamin C | Manganese | Polyphenols (Anthocyanins & Proanthocyanins) |Antioxidants | Quercetin | Myricetin |Resveratrol | Lutein | Gallic Acid | Zeaxanthin
Nutritional Report of Blueberries:
*Per 1 cup
- Calories | 84
- Fat | 0.5 g
- Fiber | 3.6 g
- Carbohydrates | 21 g
- Sugars | 15 g
- Protein | 1 g
- Vitamin C | 24% DV
- Folate | 13% DV
- Vitamin B6 | 5% DV
- Potassium | 3% DV
- Manganese | 25% DV
- Vitamin K | 36% DV
- Copper | 4% DV
- Vitamin E | 4% DV
It is best to aim for 1 cup of blueberries daily to benefit from its superfood benefits. Blueberries are delicious in smoothies and great in baked goods, toppings for oatmeal and yogurt, and even made into delicious jams. Try my hormone balancing blueberry smoothie bowl.
Refrigerated blueberries are best eaten within a week. Frozen blueberries will be best from anywhere between six months to a year.
Connect and Let’s Discuss the Health Benefits of Blueberries
Did you learn anything new about the health and beauty benefits of blueberries? I would love to hear what your favorite blueberry recipe is. Let me know in the comments below. You can also connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva