Blueberries are sought and chosen by many people not only because of their delicious taste but also because of the nutritional values that it brings to our health. So what are the nutritional benefits of blueberries and what should be kept in mind when consuming this fruit?
1. Some Health Benefits of Blueberries
– Rich in antioxidants
Blueberries are a fruit that contains a lot of antioxidants, which protect cells from damage, thereby contributing to the prevention of many chronic diseases and especially cancer.
Blueberries are not only delicious, but also packed with nutrients
– Good control of blood sugar: Blueberries contain less sugar than other foods and at the same time contain more fiber. Therefore, when consuming this fruit, you can rest assured because it does not raise blood sugar levels.
– Improve memory and limit aging: The cause of our aging is due to oxidation leading to DNA damage. This is an unstoppable process and it happens tens of thousands of times per day and takes place in every cell in different organs of the body. However, some of the antioxidants in blueberries may slow the aging process.
Besides, anthocyanins in blueberries are also an important nutrient that helps protect and connect nerve cells, prevent cognitive decline, improve memory and prevent some chronic diseases other.
Lowers the risk of heart disease: Bad cholesterol can build up in the arteries and clog them. When consuming blueberries, the bad cholesterol in the body will be significantly reduced. Therefore, blueberries also have the effect of increasing blood circulation.
DRAW Blueberries help reduce the risk of heart disease
In this fruit there are up to 25 different anthocyanins, which have the effect of eliminating free radicals, preventing many diseases. This is also the compound that gives blueberries their vibrant color.
Boosts Metabolism: Blueberries are rich in manganese and potassium, which are helpful for maintaining a healthy metabolism. Without potassium, the body will produce less insulin, increasing blood sugar levels, thereby increasing the risk of type 2 diabetes. Meanwhile, manganese helps improve the body’s liver function, supports the digestive system. metabolism works better and boosts metabolism.
– Strengthen muscles and improve the immune system: When adding blueberries to the menu every day, the nutrients in this fruit will have the ability to repair muscle tissue quickly, thereby enhancing muscle growth. .
Some minerals and vitamins in blueberries also contribute to improving the body’s immune system. Moreover, blueberries also contain flavonoids that help repair damaged cells, while helping the body to strengthen the immune response.
2. Some important notes when eating blueberries
– Who are blueberries not suitable for?
Although blueberries are a fruit with many good uses and nutrients, not everyone is suitable for this fruit. To promote the full effect of blueberries, we also need to pay attention to some issues while eating.
People with allergies should be careful when eating blueberries
People who have ever had food allergies, such as allergies to peaches, strawberries, etc., need to be careful before eating blueberries. It is best to eat little by little to see how the body will react. If the body has some reactions such as rash, itching, redness, etc., you should not eat blueberries.
Some problems can occur if you eat too many blueberries:
Each time eating blueberries should only eat about 70g corresponding to 10 to 15 blueberries. Do not eat when hungry, but should eat about 30 minutes after a meal. Eating too many blueberries can cause stomach upset and diarrhea.
– Note when preserving blueberries:
Only wash blueberries when there is a need for immediate use. If you intend to store this fruit, do not soak it before storing it.
Blueberries can be stored in the refrigerator or in the freezer. Should not be put in a bubble bag, but should be stored in a food container to avoid steaming or mushy.
3. Instructions for making some dishes from blueberries
3.1. Blueberry smoothie
An attractive blueberry smoothie is sure to leave you feeling refreshed and full of energy.
– Materials to be prepared are as follows:
+ 120g blueberries.
+ 40ml fresh milk without sugar.
+ 10ml condensed milk.
+ Some ice cubes.
Blueberries can be prepared in many different ways
– How to do: First, need to wash blueberries with dilute salt water and drain. Then mix the blueberries with condensed milk, fresh milk and ice cubes. Next, bring this mixture to a puree. So in just a short time and without too much preparation, you have a delicious blueberry smoothie.
3.2. Blueberry juice
A glass of blueberry juice will help you dispel the heat of summer and is also a source of very good nutrients for health.
To make blueberry juice, you need to prepare the following ingredients:
+ 120g blueberries.
+ 50 to 70ml of filtered water.
+ Lemon juice, white sugar, mint leaves and a little ice.
– How to do this:
+ First, you use dilute salt water to wash blueberries and silver leaves, then drain.
+ Puree a mixture of blueberries, lemon juice, mint leaves and sugar. Take only the water and discard the residue.
Add ice to the freshly squeezed juice and enjoy. Surely anyone will love this cool, delicious and nutritious blueberry juice.
Here is some information about the fruit blueberry. Hopefully with this information, you have a better understanding of the nutritional benefits of blueberries and how to use and preserve this fruit.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.
