• Jack Willoughby

Eat Your Blueberries

Updated: Jan 18

Blueberries are so easy to incorporate into your diet. They are delicious and nutritious and packed with health benefits. Here is everything you need to know about blueberries and how to include them in your diet.


Eat Your Blueberries

KEY FACTS

Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health.


One cup of blueberries provides 24% of the daily recommended Vitamin C


Blueberries are super easy to combine with recipes and can help create amazing and healthy smoothies

The Benefits


Maintaining healthy bones

Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. All these are components of bones and intake of these can contribute to building and maintaining bone strength.


Skin health

Collagen is the support system of the skin, it relies on vitamin C as an essential nutrient and works to help prevent skin damage caused by various factors such as the sun, pollution, and smoke.


Lowering blood pressure

Blueberries do not have any sodium in them, they contain potassium, calcium, and magnesium. Research has shown that maintaining low sodium levels is essential to keeping blood pressure at a healthy level. There is also evidence that maintaining an adequate level of potassium, calcium and magnesium can also help reduce blood pressure.


Managing diabetes

Studies have found that people with type 1 diabetes who consume high-fibre diets have low blood glucose levels, and people with type 2 diabetes who consume the same may have improved blood sugar, lipid, and insulin levels.


One cup of blueberries contributes 3.6 grams (g) of fibre.


Researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7%.


Protects against heart disease

The fibre, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. The absence of cholesterol from blueberries is also beneficial to the heart. The fibre content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.


Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems.


Preventing cancer

Vitamin C, vitamin A, and the various phytonutrients in blueberries function as powerful antioxidants that may help protect cells against damage from disease-linked free radicals. Research suggests that antioxidants may inhibit tumour growth, decrease inflammation in the body, and help ward off or slow down oesophagal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers


Improving mental health

Population-based studies have shown that consumption of blueberries is linked to slower cognitive decline, in addition to reducing the risk of cognitive decline, blueberries can also improve a person's short-term memory and motor coordination.

RECIPES


Blueberries are amazing in smoothies, on top of oats, in a muffin, or in a salad. So many options. Here are some links to my favourite recipes for you:


https://www.bbcgoodfood.com/recipe/blueberry-milkshakes

https://www.bbcgoodfood.com/recipes/4915/american-blueberry-pancakes

https://www.tasteofhome.com/recipes/blueberry-oatmeal/


Chat soon


Jack



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