Blueberries are small, delicious, juicy and vibrant dark-blue berries. They are often referred to as true superfoods, thanks to their richness in essential nutrients and antioxidant properties. They are one of the healthiest fruits available. Studies show that they help protect against aging, cancer and DNA damage. A standard serving of 100 grams (3/4 cup) provides 65 calories and 15 grams of carbohydrates. Not only are they delicious in pies, smoothies and fruit salads, they also offer numerous health benefits. In this article, we'll explore the surprising benefits of blueberries for your overall well-being.
- Powerful antioxidants :
Blueberries are loaded with antioxidants, including flavonoids, anthocyanins and vitamin C. These compounds help neutralize free radicals in our bodies, which are responsible for oxidative stress and premature cellular aging. By eating bilberries regularly, you can boost your immune system and protect your cells from damage.
- Improved brain health :
Several studies have shown that eating blueberries is beneficial for brain health. The antioxidants present in blueberries can improve cognitive function, enhance memory and slow age-related decline. These positive effects are attributed to anthocyanins' ability to cross the blood-brain barrier and protect the brain from oxidative damage.
- Cardiovascular support :
Blueberries are excellent for cardiovascular health. The anthocyanins they contain help reduce blood pressure and improve blood circulation. By consuming blueberries regularly, you can reduce the risk of cardiovascular diseases such as heart attacks and strokes.
- Diabetes management :
Studies have shown that blueberries can be beneficial for people with type 2 diabetes.As blueberries are high in fiber and lower in sugar than other fruits, they don't cause blood sugar spikes, so help improve insulin sensitivity. This can be particularly useful for controlling blood sugar peaks after meals.
- Skin care :
The antioxidants found in blueberries also help maintain healthy, radiant skin. They protect the skin from damage caused by the sun's UV rays and help prevent the signs of aging, such as wrinkles and brown spots.
- Regulation of intestinal transit :
Blueberries are high in fiber, which can help improve bowel movement and prevent constipation. Regular consumption of blueberries can therefore promote healthy digestion.
Conclusion :
Blueberries are a nutritious fruit, as they are rich in dietary fiber (3-3.5% of fruit weight) and antioxidants, such as vitamin C, B-complex, vitamin E and vitamin A. Bilberries also provide large quantities of selenium, zinc, iron and manganese, and contain b-carotene, lutein and zeaxanthin. In addition, bilberries are rich in bioactive compounds, mainly represented by flavonoids, notably anthocyanidins and flavonols, as well as phenolic acids such as hydroxycinnamic acids. So, the next time you're in the mood for a healthy, sweet snack, consider blueberries for their delicious taste and many health benefits.
Little advice :
Blueberries are a treasure trove of health benefits, but it's important to handle them with care to preserve their nutritional properties. The antioxidants present in bilberries can be sensitive to heat, which can affect their effectiveness. That's why it's best to choose raw, fresh and organic blueberries, as they best preserve their essential nutrients.
If you opt for non-organic blueberries, it's imperative to wash them thoroughly before eating. To remove pesticide residues and other contaminants, soak them in a bowl of water with a small amount of baking soda. Let them soak for a few minutes, then rinse thoroughly with clean water before draining. This process will help reduce exposure to unwanted chemicals and make blueberries safer to enjoy.
Sources : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442370/
