Blueberries! Such an amazing little fruit...
They can be sweet and sometimes a little tart.
We like to put them on yogurt, pancakes, waffles,
in a muffin or bread, in a smoothie.
The possibilities are endless...
But I bet you didn't know that these little
fruits are so good for you.
Did you know... blueberries can...
1)Maintaining healthy bones
The iron, phosphorous, calcium, magnesium, manganese,
zinc and vitamin K in blueberries all contribute to
building and maintaining bone structure and strength.
Iron and zinc play crucial roles in maintaining
the strength and elasticity of bones and joints.
Low intakes of vitamin K have been associated
with a higher risk for bone fracture,
while adequate vitamin K intakes improve calcium
absorption and may reduce calcium loss.
2) Lowering blood pressure
Maintaining a low sodium intake is essential to
lowering blood pressure.
Blueberries are naturally free
of sodium and contain potassium,
calcium, and magnesium,
all of which have been found to
decrease blood pressure naturally.
3) Managing diabetes
Studies have shown that type 1 diabetics who consume high-fiber
diets have lower blood glucose levels and
type 2 diabetics may have improved blood sugar
, lipids and insulin levels.
One cup of blueberries
contributes 3.6 grams of fiber.
4) Warding off heart disease
The blueberry's fiber, potassium, folate, vitamin C, vitamin B6
and phytonutrient content, coupled with
its lack of cholesterol, all support heart health.
The fiber in blueberries helps
lower the total amount of cholesterol in the blood
and decrease the risk of heart disease.
5) Preventing cancer
Vitamin C, vitamin A, and various phytonutrients
in blueberries function as powerful antioxidants
that help protect cells against free radical damage.
They inhibit tumor growth, decrease inflammation
in the body and help ward off or slow several
types of cancer, including esophageal, lung, mouth,
pharynx, endometrial, pancreatic, prostate and colon.
Blueberries also contain folate, which plays a role
in DNA synthesis and repair, thus preventing
the formation of cancer cells from
mutations in the DNA.
6) Improving mental health
Population-based studies have shown that consumption
of blueberries can reduce the risk of
cognitive decline as well as
Parkinson's disease - a neurodegenerative disorder
resulting from cell death in parts of the brain.
7) Healthy digestion
Because of their fiber content,
blueberries help to prevent
constipation and promote
regularity for a healthy digestive tract.
8) Weight loss and satiety
Dietary fiber is commonly recognized as an important
factor in weight loss and weight management
by functioning as a "bulking agent" in the digestive system.
High fiber foods increase satiety and reduce appetite,
making you feel fuller for longer and thereby
lowering your overall calorie intake.
9) Fighting wrinkles
Collagen, the skin's support system, relies on vitamin C
as an essential nutrient that works in our bodies as
an antioxidant to help prevent damage caused by the sun,
pollution and smoke. Vitamin C also promotes
collagen's ability to smooth wrinkles and
improve overall skin texture.
Just one cup of blueberries provides
24% of your daily need for vitamin C.
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I don't know about you, but I think
I'll be eating a bit more
of this power fruit!
Now, I think I'll have some yogurt!
I hope you all have a Delightfully Bright Day!
Hugs & Blessings,