Blueberries and its Benefits

Blueberry is a deciduous shrub bearing blue-purple berries. Blueberry fruits can be consumed raw or added to foods such as cakes and cookies. Blueberries, one of the most nutritious and antioxidant-rich fruits in the world, are not only delicious but also very low in calories.

If you want to add blueberries to your daily diet and wonder about its benefits, you can read about the health benefits of blueberries in this article.

Benefits of Blueberry

Blueberries are one of the healthiest fruits. There are about 65 calories and 15 grams of carbohydrates in 100 grams of blueberries, which have been proven to protect against aging, cancer and DNA damage. Although blueberries are low in calories, they are very rich in nutritional values, so you can add this healthy fruit to your diet with peace of mind.

Some of the health benefits of blueberries include:

 -  Rich in antioxidants

Oxidative stress is a byproduct of free radicals in the body. Exposure to many factors, from pollution to smoking, sunlight and alcohol, causes the emergence of free radicals. Because free radicals damage cells, it's important to reduce the impact of oxidative stress by eating a diet rich in antioxidants. Antioxidants act as a kind of protective barrier that helps protect against chronic health problems such as cancer, heart disease and diabetes that free radicals can cause. Blueberries are one of the most beneficial fruits for health as they contain various antioxidants such as phenol, flavonoids and anthocyanin.

 -  Helps control cholesterol

Blueberries are a fruit rich in soluble fiber. Soluble fiber helps the bile to be expelled by binding to its surroundings in the intestines. Bile; It is important to remove bile from the body as it is a waste of many substances, including cholesterol, bile acids, salts, minerals and bilirubin. Bile excretion can help lower cholesterol and reduce the risk of heart disease.

 -  Rich in vitamins and minerals

Blueberries, which contain very few calories, are very rich in vitamins and minerals. Blueberries are a good source of vitamins C and K, as well as magnesium. Vitamin C is important for supporting the immune system, while vitamin K is important for helping the body clot the blood properly. Manganese, on the other hand, is an important mineral for blood clotting and is a necessary mineral to support bone and muscle health.

 -  Supports weight loss

Blueberries are a great fruit for those who want to lose weight. Despite being low in calories, just one cup of blueberries contains 3.6 grams of fiber, which helps meet daily fiber needs. Fiber acts slowly in the digestive system, helping to increase the feeling of fullness and feel full for longer. Therefore, if you are trying to lose weight, you can support your weight loss process by adding blueberries to your daily routine where you exercise and eat healthy.

Benefits of Blueberry for Skin

The health benefits of blueberry also show its effect on the skin. You can read about the benefits of blueberries for your skin below.

 -  Fights against premature aging

Blueberries are rich in antioxidants and fight free radicals, which is important for preventing premature aging. As we age, the body's ability to fight free radicals gradually decreases. This causes free radicals to increase in the body and cause damage especially to skin cells. It may be possible to prevent premature aging by adding foods rich in antioxidants, such as blueberries, to your diet.

 -  Increases circulation

A healthy heart and a good circulatory system are two important factors for skin health. The heart's job is to pump blood to provide oxygen and nutrients to the cells, and also to remove waste from the cells. Like other cells, skin cells need nutrients and oxygen to heal. Nutrient-rich foods like blueberries support heart health and circulation, helping the skin to regenerate itself.

 -  Supports collagen production

It is thought that blueberries may help support collagen production. The anthocyanin and vitamin C present in blueberries can increase collagen production while reducing collagen damage. This can help your skin look fuller and more vibrant.

 -  Accelerates the healing process of wounds

Blueberries can help heal minor cuts, burns or blemishes. Vitamins C and K in blueberries are important vitamins for wound healing. In addition, if the skin is damaged, acute inflammation and oxidative stress occur in the damaged area, so consuming antioxidant-derived foods such as blueberries can help wounds heal faster. However, rubbing food directly on wounds can cause infection, and you should not apply blueberries topically to the wound, but consume it with food.

How to Consume Blueberries?

Blueberry is a fruit that can be consumed every day. To get the maximum benefit from blueberries, it is necessary to consume the fruit fresh and raw. While muffins and cookies with added blueberries are delicious, baking them can wreak havoc on the antioxidants. While cooking doesn't affect the fruit's fiber, vitamin, and mineral content, it's best to consume it raw to get all of its antioxidants.

Although it is best to consume organic blueberries, you can consume non-organic fruits after thoroughly washing them. Before consuming non-organic blueberry fruits, you can soak them in lemon or carbonated water and rinse them thoroughly.

You can consume blueberries at any time of the day as you wish. You can eat blueberries alone or add them to oatmeal, smoothies, yogurt, salads or make jam. In this way, you can increase the nutritional value of what you eat and benefit from the benefits of blueberries.

Source: www.artemisia.com.tr/yaban-mersini-ve-benefits