Blueberries may be small, but they contain a large amount of nutrients.
Juicy, sweet, tart, blueberry They are a good source of fiber and full of flavor. Fresh or frozen, it is easy to add to your daily routine.
Read on to find out why these small but powerful tresses make lists like the best Foods in good mood.
Plus, discover the nutritional benefits you can reap from eating them regularly, and get expert approved ways to include more blueberries in your diet.
Nutrition facts blueberry
1 cup of blueberries Progress:
21 grams carbohydrates
1 gram protein
0.5 grams of fat
4 gm of fiber
16% of the RDA for men Vitamin C (And 19% of women), which is important to support normal skin health and immune function.
32% of the recommended daily intake for women Vitamin K. (And 24% of men), which may benefit bone health and is essential for normal blood clotting.
3 Health Support Benefits of Blueberries
1. Provide antioxidant properties
Blueberries provide plant compounds such as Anthocyanin, quercetin, and myristineAll of which contain antioxidant properties and other health benefits.
In fact, compared to other fruits, blueberries contain only one The highest levels of antioxidant activity. Antioxidants help neutralize free radicals in your body.
2. May support brain function
Blueberries may also help support normal brain function! They contain antioxidant vitamins that may play a role in supporting healthy brain function as we age.
A large six-year study in older adults found eating blueberries and strawberries Supporting age-related cognitive function.
3. May support health as we age
A 2020 research study conducted at Cornell University shows promising results for consuming blueberries May support muscle cell growth.
How to incorporate blueberries into your diet
Want to eat more blueberries?
While there is no magic number to target for every day, Jamie MokRYT, MS, RD, RYT, dietitian and yoga teacher based in Santa Monica, California, says that “Regular intake of blueberries is definitely encouraged from a nutritional standpoint.”
A good serving is about one to one cup, “depending on how you use it,” says Krista Maguire, RD, CSSD, Beachbody Nutrition Director.
Here are our 11 favorite ways to incorporate blueberries (and all the blueberry nutrition they contain) into your snacks or meals:
1. Snack on plain – fresh or frozen!
2. Mix some into a Smoothie Blueberry Blackberry Chicology without limits.
3. Add them to your oatmeal or cereal in the morning.
4. Put it in yogurt or chia pudding.
5. Add to your favorites CakesOr waffles or pies
6. Throwing fresh blueberries on the salad.
7. Mix the thawed frozen blueberries in a salad dressing.
8. Pair frozen berries with vanilla Greek yogurt for a delicious dessert.
9. Use it in such desserts Truffle Blueberry Chocolate Balls.
10. A whip Baked oats cups With blueberries for an easy breakfast.
11. Cut it in half or quarters for your little one, or serve it whole for the bigger babies, says Maguire. “It’s never too early to start introducing healthy foods to your little ones,” she says.
Is it possible to eat a lot of blueberries?
While it will be very difficult to eat a lot of blueberries, it is always possible to overdo it.
“Depending on the person, the benefits mentioned can also be disadvantages,” explains Maguire.
For example, excess fiber may cause digestive problems for some, so be sure to eat blueberries in moderation, especially if the high-fiber diet is new to you. Also, due to their high vitamin K content, those who take blood thinners or Those with blood clotting problems will want to maintain a line of communication with their doctor about their typical diet, “she explains.