The blueberry is a superfood because of the amount of nutritional properties it contains; the main one is to be a powerful antioxidant that delays cellular aging and therefore prevents multiple chronic diseases. Although the idea is to consume it fresh, it is almost always sold in its frozen form, but this does not mean that it provides fewer nutrients; whether bluish or reddish, it is very beneficial to health, and we will tell you how.
How does this antioxidant protect health?
The carotenoids, anthocyanins, and other phenolic compounds that makeup blueberries neutralize the action of free radicals, i.e., the harmful agents that rapidly age or oxidize cells, leaving the way open for diseases such as cancer, heart blockages, cataracts or Alzheimer’s disease. Its antioxidant power is well known as it has even more phenols than other fruits.
- Prevents heart disease: Blueberries prevent the formation of fatty plaques in the blood vessels, which are arterial obstructions that could lead to a heart attack.
- Keepscancer at bay: As already mentioned, free radicals are harmful to cells to the point of oxidizing them and altering their proper functioning. When this occurs, the processes are distorted and can give way to cancerous tumors or ulcers. What do the antioxidants in this fruit do? First, they maintain proper cellular processes; second, they stop any tumor or ulcer growth.
- It is a barrier against Alzheimer’s disease: It has been detected that free radicals lead to degenerative processes at the cognitive level, including Alzheimer’s disease and dementia. The defense of the brain not only lies in brain exercises but also in a healthy diet where blueberries are part of it since they prevent cellular oxidation.
- Optimizes brain functions: Blueberries are key to keeping the brain in good condition thanks to their flavonoids, compounds that make memory more effective and help speed up cognitive processes, such as learning.
- Protects vision: This fruit contains beta-carotene (which is transformed into vitamin A in the body), vitamin C and phenolic compounds, which are antioxidants that prevent the formation of cataracts, visual diseases in children and help maintain healthy eyesight.
- Prevents urinary tract infections: This property is due to the fact that cranberry has anthocyanins, a flavonoid (antioxidant) that prevents bacteria from adhering and proliferating in the bladder, thus preventing cystitis, urinary tract infections, prostate or urethra.
Other health benefits of bilberry
- Lowers cholesterol: Because it contains soluble fiber, blueberries lower LDL cholesterol, that is, the one that damages the body.
- Prevents varicose veins: It strengthens the walls of blood vessels, especially capillaries, which makes it a good alternative when it comes to varicose veins, hemorrhoids, or phlebitis.
- Ideal for diets: Since the fruit is low in calories, 100 grams contains only 48 kcal, and its composition is basically 85% water, it is highly recommended in slimming diets.
How to consume blueberries
It is recommended that Consume blueberries at a rate of 100 grams per day, which will allow its compounds to be released and begin to exert positive effects on the body; without forgetting, of course, the importance of a complete, balanced diet and the practice of exercise at least three times a week.
You can be creative when it comes to including this fruit in your routine, for example, in the leafy greensalads, in the sauces, such as garnish for meat casseroles, mixed with your favorite yogurt, in a Macedonian, as marmalade, to give a distinctive touch to the recipes of baking or as a refreshing and nutritious smoothie.
The more practical ones incorporate it into their breakfast pancakes or pancakes. In contrast, the ambitious ones have discovered its versatility to obtain unique liqueurs that delight the palate. Either way, you are giving the body a superfood with unmatched benefits.