If you are a fan of sprinkling blueberries in your morning bowl of oatmeal or yogurt, then you’re in luck. Despite their small size, blueberries provide a host of nutrients that can positively benefit your long-term health. From lowering your risk of disease to boosting your body with micronutrients, we investigate the specific ways mixing blueberries into your meals will easily improve your nutrition and health. add years to your life.
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Most fruits and vegetables are powerful sources of polyphenols—antioxidants They help reduce inflammation and fight free radicals present in the body. if the body is chronically inflamed (which occurs when the body is dealing with oxidative stress in the immune system), you are more prone to developing disease. The investigation has concluded that polyphenols can decrease oxidative stress and inflammation, which in turn reduces the risk of disease.
Specifically, blueberries are packed with antioxidants called anthocyaninswho are known for reduce free radicals in the body that lead to certain diseases such as cardiovascular, type 2 diabetes and even neurological deterioration. Anthocyanins also have pigments that make blueberries that familiar deep blue color.
One of the specific ways that blueberries may reduce the risk of disease is by lowering levels of “bad” LDL cholesterol in the blood. LDL cholesterol it is the type of cholesterol that builds up in the arteries if there is too much in the bloodstream and not enough “good” HDL cholesterol to transfer the LDL back to the liver. Research published in The nutrition diary found that participants who ate blueberries reported 27% lower LDL cholesterol levels in just 8 weeks, which lowered the risk of metabolic syndrome and other cardiovascular disease risks.
In general, many varieties of berries are a powerful source of fiber. According to JAMA NetworkGetting enough fiber in your diet has been linked to a lower risk of disease and increased longevity due to the way fiber stabilizes blood sugar and lowers LDL cholesterol. A study it even found that for every 8-gram increase in dietary fiber, participants were able to reduce their risk of death (as well as cases of heart disease, diabetes, and colorectal cancer) by between 5% and 27%.
Fiber is also satiating, meaning it helps you feel full longer. the American Heart Association recommends getting at least 25 to 30 grams of fiber daily for optimal health. A cup of blueberries contains about 4 grams of fiber.
Lastly, blueberries provide a great boost of vitamin C; one cup contains about 15% of the recommended daily amount. Vitamin C It works as a powerful antioxidant that fights free radicals, while also benefiting the body’s nervous, immune, bone, cartilage, and blood systems.
So why not reap the long-term benefits of this mighty tiny fruit by making a batch of these healthy blueberry muffins?
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