Blueberries Health Benefits and Sample Recipe

Blueberries are indigo-colored berries from the section Cyanococcus with the genus Vaccinium. A relative of bilberries, grouseberries, and cranberries, blueberries are usually found in pastries and desserts. Native to North America, they have health benefits that boost the body and human health. The following are the health benefits of blueberries, which are followed by a sample recipe.

Health Benefits

Anti-Aging

Blueberries help prevent aging. According to Dr. Axe’s official website, the fruit contains antioxidants that help reverse the cellular damage done by free radicals and toxins, which help boost the body’s defense against various microorganisms. They also contain proanthocyanidins, which counters inflammation, which is labeled as the root of most diseases in the world. As per the publication, inflammation leads to diabetes, heart disease, and even cancer; so, stopping inflammation helps stop the development of the aforementioned disorders.

Cardiovascular Health

Another health benefit of blueberries is the promotion of cardiovascular health. According to Authority Nutrition, blueberries help prevent oxidation of low-density lipoproteins of bad cholesterol, as per the publication, this oxidation process contributes to the development of heart diseases. It is added that the antioxidants found in blueberries as associated to decreased oxidized low-density lipoprotein levels and a daily consumption of 50 gram serving of the indigo-colored berry helps reduce bad cholesterol oxidation by 27 percent in obese study participants after an eight-week period. Then, another trial revealed that 75 grams of the fruit, along with a main meal, considerably decreased the oxidation of bad cholesterol. Hence, blueberries have the ability to prevent oxidative damage of low-density lipoproteins, which helps prevent the development of heart diseases.

Anti-Diabetes

One health benefit of blueberries is the prevention and management of diabetes. According to clinical trials, as cited by Medical News Today, people with type 1 diabetes who consumed high-fiber diet have reduced blood glucose levels while those with type 2 diabetes had improves levels of insulin and lipids. As per the publication, a cup of blueberries contains 3.6 grams of fiber and the Dietary Guidelines for Americans recommends 30 to 38 grams of fiber per day for men and 21 to 25 grams for women. Another cohort study published in the “BMJ” revealed that particular fruits may decrease the risk of type 2 diabetes mellitus in adults. In the study, 6.5 percent of the participants developed diabetes; however, the investigators learned that consumption of three servings of pears, apples, raisins, grapes, and blueberries per week decreased the risk of diabetes type 2 by seven percent.

Sample Recipe

One recipe that makes use of blueberries is Blueberry Flax Pancakes. According to All Recipes, the recipe consists of fluffy pancakes with ground flaxseed and blueberries for a healthier and fiber filled pancake. As per the publication, the ingredients include a cup of fresh or thawed frozen blueberries, two eggs,  cup of skim milk, half cup of flaxseed meal, and one and a half cups of dry pancake mix. To prepare, a nonstick skillet is set over medium heat. Then, the pancake mix and the flaxseed meal is stirred in a medium bowl. Then, the eggs and milk are whisked in a separate bowl. Then, the liquid is poured into the dry ingredients and stirred until it becomes moist. Once done, one-fourth cupfuls of the batter is spooned onto the hot skillet. Then, the blueberries are sprinkled as desired and the food is cooked until bubbles appear on the surface. Then, the pancakes are flipped and cooked until browned on the other side.

Blueberries are nutritious due to its many benefits to health and the body. Thus, it can be added to various meal recipes, particularly dessert or snacks, for the entire family or for various occasions.

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