by Christine Pesta
Blueberries are an amazing superfood. Small, sweet, tasty, and so pretty, they contain so many health benefits that it would be crazy not to include them in your diet. There are so many ways to serve them – they can be the main ingredient or they can compliment a dish, giving it a wonderful flavor, while also providing a helping of phytonutrients and antioxidants.
While the only contact many have with them is in a pie or a muffin, you can throw them in yogurt, a salad, a smoothie, or eat them on their own, to better reap the rewards they provide.
But exactly how are blueberries beneficial to your health? Here are a few ways in which they can make a difference when eaten on a regular basis:
Anti-inflammatory
The high level of antioxidants in blueberries aids in the reduction of inflammation in the body. Chronic inflammation can lead to such things as heart disease or contribute to depression or cancer. Polyphenols in blueberries are thought to help reduce swelling, so making a smoothie containing them might be a good choice after a workout or any strenuous activity.
Lower Blood Pressure
Antioxidants in blueberries help prevent hardening of the arteries and the anthocyanin present helps with circulation of the blood. One cup of blueberries, at least three times per week, can help to drop both systolic and diastolic blood pressure.
Heart disease
By reducing blood pressure, oxidative stress and inflammation, as well as improving circulation, blueberries can help prevent heart disease, and possibly help lessen the effects for those already suffering from certain diseases.
Diabetes
Blueberries have a low glycemic index, which means that there is less of an increase to your blood sugar levels.
Cancer
Studies have shown that three servings a week, up to one cup of blueberries a day, can decrease the risk of breast and colon cancer due to its antioxidant and high fiber content.
Vision
For those concerned about age-related vision problems such as cataracts, myopia, and macular degeneration, blueberries can delay the onset of such problems.
Blueberries have often been referred to as a “powerhouse” because they can also aid digestion, help combat depression, strengthen bone health, help maintain healthy skin and hair, reduce outward signs of aging such as greying hair and wrinkles, helps maintain healthy lung and brain function, assist weight loss, improve vascular health, fights urinary tract infection, and lower cholesterol.
Whew! The list goes on. In other words, adding blueberries to your daily diet can help to keep you strong and healthy. Find as many new and interesting ways to incorporate them into your meals, and see how much better you may begin to feel!
