7/08/22
It's national blueberry day! I have a lot of feelings about this, but I'll spare you the long-winded rant. In the meantime, here are 3 reasons to incorporate blueberries into your diet.
It's good for your brain
Blueberries may help fight diseases like Alzheimer's and Parkinson's, but they're also great for keeping your memory sharp as you age. Why? They can help protect against oxidative stress, which is a fancy way of saying that they can defend the cells in your body from harmful byproducts produced during normal metabolism.
Blueberries are rich in anthocyanin, a flavonoid that is associated with slower rates of cognitive decline.
Studies of blueberry supplementation have found positive effects on memory and learning in older adults.
Eating blueberries may improve brain health by promoting better blood flow to the brain and fighting inflammation, which is associated with age-related cognitive decline.
Fun fact: "Consuming 1 cup of blueberries per day for 3 years gets your brain working as well as it did 11 years earlier" (The Autoimmune Fix by Tom O'Bryan).
It's good for your heart
Anthocyanin is also associated with lower rates of heart disease and diabetes. It lowers oxidation of LDL, the bad cholesterol you want to avoid.
Blueberries are a good source of polyphenols. These plant nutrients have been shown to counteract many of our body's inflammatory responses, which may help prevent chronic diseases such as heart disease, cancer, and autoimmune disease.
Compared to other fruits, blueberries are lower in sugar — so they’re better for people with heart disease and diabetes.
It's good for your gut
Blueberries can reduce constipation, improve skin health, and even make you feel happier!
Blueberries are good for your gut because they contain a type of fiber called pectin. Pectin is classified as a prebiotic, which means that it increases the good bacteria in your gut and helps to improve your overall health.
Blueberries are low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols), making them suitable for people who suffer from irritable bowel syndrome (IBS).
And there you have it, a quick rundown of the benefits blueberries can offer. Blueberry day is a great time to enjoy all of the deliciousness that this superfood has to offer. Whether you’re eating them for breakfast or snacking on them throughout the day, there are so many ways to get your hands on these amazing berries!
Recipe: Tortilla Roll-up
Mix 1/4 cup ricotta cheese, cinnamon, and blueberries and roll up in a tortilla of your choice. Serve with melon slices and enjoy!