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Superfood of the week – Blueberries
This colourful superfood is nothing short of a burst of benefits in every bite. Imagine that there’s a superfood, not a drug that’s powerful enough to reduce cholesterol, reduce your risk of heart disease AND put you in a better mood. Well, I’d personally stock up on a lifetime supply, and the best part? This superfood is available at your nearest supermarket.
One cup of this delicious fruit contains 14 percent of your daily fiber intake and 24 percent of your suggested daily vitamin C. Studies have shown that one cup of blueberries per week can reduce blood pressure and also increase your metabolism, due to their high level of anthocyanins which is a type of antioxidant.
Here’s a breakdown of the ways that blueberries can improve your health:
They’re high in antioxidants
Antioxidants are compounds that provide a wealth of health benefits and fight free radicals. Antioxidants can help with preventing an array of chronic disease and general health problems. Blueberries have been proven to have the highest compared antioxidant capacity of blueberries, blackberries and strawberries. Not only does it contain the most antioxidant capacity, but it also contains more of many different types of antioxidants.
With 3.6 grams of fiber in every cup, it’s no doubt that blueberries would have a positive impact on your digestion. When you consume fiber in travels through the gastrointestinal tract undigested, adding bulk to your stool to keep you regular. Pairing blueberries with a healthy amount of daily water consumption, regular exercise and a food diet will not only improve your general health, but keep your digestive system happy and healthy.
Vitamins and Minerals
Blueberries are also an excellent source of vitamins and minerals. Manganese, vitamin C and vitamin K that keep the body healthy from within making blueberries a powerhouse for improving metabolism, helping the body heal faster and building a strong immune system.
Can help with weight loss
When taking a look at the nutrition profile of blueberries, you’ll quickly realize why this fruit can definitely be a great supplement if trying to lose weight. With its high fiber content, blueberries can help you feel fuller for longer, and this can aid in weight loss. Feeling fuller for longer means you don’t eat meals as frequently and consume those extra calories that you body does not need.
Boosts Brain Health
Many studies have proven that blueberries can provide cognitive function even memory. Studies have shown that drinking blueberry juice daily, helped to improve the memory of older adults over a 12-week period. With it’s high antioxidant content, which can help to protect the brain from free radical damage, let’s just say that that blueberries can promote healthy ageing of your brain.
A healthy skin care regime, a lot of water and a healthy lifestyle are the key to improving your skin. Due to its high Vitamin C content, blueberries can definitely help. Blueberries help to promote elasticity in the skin and also aid in reducing the appearance of scarring and blemishes from acne.
Making the perfect smoothie is really up to the consistency and flavours you like most. You can make a smoothie with just blueberries, using yogurt, blueberries, honey, milk and ice. Blend it all together and enjoy a yummy morning smoothie or even an afternoon pick-me-up.
The perfect blueberry smoothie
If you’re looking for a vegan option, you can use blueberries as your base and experiment with fruits. For example, let’s take blueberries, one whole banana, honey, your preferred nut milk and some ice. Blend that mixture and enjoy not only the taste of blueberries, but a mix of flavours that can excite your taste buds and fill you up!
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