Nine Proven Benefits of Blueberries
What is it about blueberries that makes them so alluring and charming? When I look at a pint of those blue beauties, I just smiling and feel all happy inside. Plump, juicy, and sweet, and vibrant, blueberries are one of nature’s greatest treasures. Though they are small in size, they are packed full of nutrition. This super fruit is high in antioxidants with only 84 calories per cup, virtually no fat and low in sodium. These powerhouses of nutrition offer a great source of vitamin C and fiber, plus a plentiful source of antioxidants. Discover more about this hassle-free, versatile fruit. No peeling required!
Low in Calories, High in Nutrients
Blueberries are among the most nutrient dense berries. A 1 cup serving (148 grams) of blueberries contains 4 grams of fiber, 24 % RDA of Vitamin C, 36% RDA of Vitamin K and 25% RDA . These little gems are also 85% water, ranking alongside watermelon for hydration.
Blueberries are the King of Antioxidants
Antioxidants are important. They protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer. Antioxidants are something you can find in abundance in blueberries. They have the highest antioxidant content amongst all other fresh fruits. The fruit has antioxidants like vitamins A, B, C, copper, selenium, zinc, and iron. These promote immunity by raising the concentrations of hemoglobin and oxygen in the blood stream. Antioxidants also play a big role in neutralizing free radicals Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.
Aids in Bladder Function
Blueberries, like cranberries, contain compounds that prevent bacteria from adhering to bladder walls, which helps ward off urinary-tract infections. If you are prone to getting UTI’s, toss a handful of blueberries into your smoothie.
Help Preserve Vision
Who wants to lose vision and miss out on life’s beauty? Vision is one of the most important faculties of the human body. And blueberries can do miracles to it. The fruit extract is high in a compound called anthocyanosides, which helps slow down age-related vision loss. It can also prevent most age-related ocular problems like macular degeneration and cataracts.
Improves Brain Health
Blueberries are one of the few fruits that can improve brain health. These magic fruits contain anthocyanin, selenium, phosphorous, manganese, vitamins A, B-Complex, C, and E, which are beneficial for the healthy functioning of our brain. Blueberries are known to prevent and heal neurotic disorders too. They also repair damaged brain cells and prevent the degeneration of neurons. The fruit helps keep memory sharp and also plays a role in the treatment of Alzheimer’s disease.
Helps Prevent Heart Disease
The heart is the most important organ in the body. Heart problems can even prove to be fatal. Blueberries’ high fiber content, abundance of antioxidants, and the ability to dissolve bad cholesterol make it an ideal food for treating heart diseases. The fruit also strengthens cardiac muscles.
Helps Treat Cancer
Cancer, one of the deadliest diseases plaguing humanity today, can also be treated with blueberries. The fruits contain a compound called Pterostilbene and Ellagic Acid. These two, along with Vitamin C and copper, can prevent and help treat cancer.
Aids in Digestion
For those who suffer, Indigestion can cause severe discomfort. The inexplicable hardness, the pain and muscular spasms in your abdomen can be irritating, to say the least. That is when you should help yourself with a serving of blueberries. They are extremely good for your digestive system. The fiber in blueberries helps keep constipation away. The vitamins, sodium, copper, and fructose help in digestion and keep your stomach healthy.
Serves as an Anti-Depressant
Depression is not just the momentary sadness most of us feels at times. Depression is the total lack of joy in one’s life. Whether you are stressed and upset because of a passing event or suffering from clinical depression, blueberries can help! Have a bowl of blueberries and see your life turn colorful. These fruits are excellent anti-depressants. They keep you fresh, active, and sharp.
Try making this delicious dairy free, egg free, gluten free, nut free, and vegan blueberry jam at home!
Prep Time5 min Cook Time15 min Total Time20 min
2 cups fresh organic blueberries
2 tbsp raw honey
2 tbsp lemon juice
2 tbsp chia seeds
- Coat blueberries with raw honey
- Transfer coated blueberries to a pot and add lemon juice
- Heat over medium/low heat until blueberries are soft and bubbling (5 minutes)
- Lightly smash blueberries and reduce heat slightly
- Add in chia seeds and mix to combine
- Bring heat back to medium/low and let bubble (but not burn) until jam thickens (another 5 or so minutes)
- Turn heat off and let cool for 5-10 minutes before transferring to jars
- Store in fridge for up to 2 weeks