10 Benefits of blueberries for health and how to consume them

Blueberries, also known as blueberries or bilberries, are a fruit rich in antioxidants, vitamins and fiber, whose properties help improve cardiovascular health, protect the liver and there is evidence that they improve cognitive impairment and memory. 

Blueberries are low in calories and rich in nutrients and can be included in weight loss diets. Its scientific name is Vaccinium myrtillus and this fruit can be consumed in different forms either natural, in juice or in the form of a powdered nutritional supplement. 

10 Benefits of blueberries for health and how to consume them

The main health benefits of blueberry consumption are:

  • Rich in antioxidants, mainly anthocyanins which are flavonoids, in addition to vitamin C, protecting the body’s cells from free radical damage;
  • Help lower blood sugar, control insulin levels and improve insulin sensitivity, being beneficial for people suffering from prediabetes and diabetes;
  • Help lower blood pressure in people at cardiovascular risk;
  • Decrease cognitive impairment and helps improve memory. This benefit has been observed in both people with diseases such as dementia as well as healthy people;
  • Help lower bad LDL cholesterol;
  • Protect the heart due to slowing the progression of atherosclerosis;
  • May protect the liver, because it apparently decreases the accumulation of fat in this organ;
  • May improve well-being and happiness;
  • May protect against influenza, because it possesses antiviral properties and is rich in vitamin C. 
  • It could help fight urinary tract infections, because like cranberry it possesses substances that do not allow Escherichia coli to adhere to the walls of the urinary tract.

    • In addition to this, the consumption of cranberries could also reduce muscle fatigue after intense physical activity, because they reduce damage to muscle cells, reducing pain.

    Nutritional value of blueberries

    The table below lists the nutritional components present in 100 grams of blueberries:

    How and in what quantity to consume

    This fruit can be consumed whole, in juice, a tea can be prepared with its leaves and the fruit or in the form of a powdered supplement. The supplement can be purchased in health food stores, online or in some pharmacies and the fresh fruit in supermarkets.

    The consumption of the fresh fruit is recommended between 60 to 120 grams in order to obtain its benefits, and should be consumed frequently or if possible daily. In the case of powdered cranberry extract, it is recommended between 5.5 to 11 grams daily. 

    Blueberry tea

    Ingredients

  • 1 to 2 tablespoons dried berries;
  • Blueberry leaves (optional);
  • 200 mL boiling water.

    • How to prepare

    Place the blueberry berries in a cup and add the boiling water. Let it steep for 10 minutes. Strain and drink then. 

    Cranberry juice

    Ingredients

  • 1 cup of cranberries;
  • 1 cup of water;
  • A few mint leaves;
  • A few drops of lemon.

    • How to prepare

    Blend all the ingredients and drink. In case you want to sweeten it, the ideal is to use stevia, which is a more natural sweetener. 

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