This post is long overdue, and I am so pleased I finally had time to spread the word about these little blue beauties and why you definitely should have them in your diet.
I have always loved blueberries since a very young age. Growing up in the communist Czechoslovakia also meant we used to pick many berries, so blueberries during the months they were ready for harvest. It was not an easy job, but the rewards were very sweet indeed.
I remember my grandmother making traditional Czech dumplings filled with blueberries, served with some cottage cheese, melted butter and lots of icing sugar.
As kids we used to love this treat, and to be honest these days when I look back, I know it was not the healthiest choice, but also know that we used to spend much more time outside than kids these days, so all the calories we consumed via this yummy dessert were burnt before we even started eating.
There are so many lovely recipes you can use blueberries for, but that is not the intention of this post.
The best is of course to eat them uncooked, fresh to preserve all the vitamins and goodness in them.
I love blueberries, and my usual breakfast consists of 23g oat porridge with 100ml skimmed milk (about 149kcal) and a handful of blueberries on top. It’s a very healthy choice, plus keeps me full for a very long time.
I have heard that blueberries were good for us so many times before that I actually did a little research to find out why they are so good for us, which I would like to share with you today.
Why to eat more blueberries?
- Blueberries are a rich source of anthocyanins, flavonoids and phenols, such as chlorogenic acid, quercetin, lutein and kaempferol. These are anti-inflammatories and antioxidants which strengthen the body’s defences against free radicals. So eating blueberries could help protect against cancer, heart disease and age-related degenerative diseases.
- There is exciting new evidence that blueberries can improve memory.
- Catechins found in blueberries activate fat-burning genes in abdominal fat cells to assist with weight loss, and belly fat loss in particular.
- Increase the production of feel-good dopamine.
- Contain minerals like iron, magnesium, manganese, and potassium and are packed with vitamins C, E, riboflavin, niacin, and folate.
- Their store of vitamin C also boosts the immune system.
- Contain plentiful amounts of the phytonutrient quercetin, they may reduce the likelihood and severity of allergies.
- May reverse some age-related memory loss and motor skill decline.
- Freeze blueberries without doing damage.
- Function as a low-GI fruit in terms of their blood sugar impact.
- Organically grown blueberries turned out to have significantly higher concentrations of total phenol antioxidants and total anthocyanin antioxidants than conventionally grown blueberries.
Have I convinced you yet?
All the above information about blueberries comes from the following resources: care2.com, nhs.co.uk, Canadianliving.com, theguardian.com, whfoods.com
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