Blueberries add a tart and refreshing bite to all kinds of dishes, drinks and snacks. But flavor aside, blueberries are among the most popular superfoods in the world – and for good reason.

These bright berries are brimming with powerful antioxidants, filling fiber and essential micronutrients, which offer a wide range of lasting health benefits, from better digestion to lower cancer risk, hence the well-deserved title of “superfood.”

The many health benefits of blueberries

Blueberries used to be a summer-only treat. But thanks to commercial production across the globe, the vibrant orbs can now be enjoyed year-round. Here are some of the most touted health benefits of blueberries:

Lowers cholesterol

The pigments that give blueberries their blue skin also work as powerful antioxidants. The pigments, known as anthocyanins, help lower levels of bad cholesterol in your bloodstream. Having high levels of this cholesterol is closely linked to a heightened risk of stroke and heart attack.

Reduces heart disease risk

A recently published study by English and American researchers revealed that eating a cup of blueberries daily helps improve risk factors for heart disease, the leading cause of death in the U.S. In particular, eating just 150 grams (g) of blueberries a day reduces heart disease risk by as much as 15 percent.

Fights signs of aging

Multiple studies have linked blueberries with healthier aging. That’s because their powerful antioxidants work to protect the skin from damage due to free radicals, too much sun exposure and environmental pollutants, all of which can lead to the appearance of fine lines, wrinkles and dark spots.

Boosts brainpower

Blueberries also protect the brain from aging and support brain health. In 2017, for instance, a team of English researchers found that drinking concentrated blueberry juice improved brain function among older adults. The researchers attributed blueberries’ brain-boosting effect to a group of plant chemicals called flavonoids.

Improves vision

The anthocyanins in blueberries also play a key role in maintaining clear vision and good eye health. They help do this by dilating the capillaries present in the eye muscles, effectively boosting blood circulation.

Boosts digestion

Fiber-rich foods like blueberries are the best foods for digestion and gut health. That’s because fiber helps keep your digestive tract clean and working smoothly. Fiber also bulks up your stool so it is easier to pass. Moreover, fiber acts as a food source for the good bacteria in your gut.

Supports weight loss

Another great thing about fiber-rich foods is they help keep you full for longer periods. That means you are less likely to overeat during meals or snack heavily prior to one. In the long run, being in control of your hunger can help you cut back on your total calorie intake and drop extra pounds.

Protects against cancer

Some research suggests that regularly eating foods rich in anthocyanins, such as blueberries, may help fend off cancer. That’s because anthocyanins, being antioxidants, protect cells from damage, which has been associated with the development of cancer.

Clears and prevents acne

Pectin, a kind of fiber found in blueberries and other nutrient-dense fruits, is known to help clear out intestinal toxins that trigger acne flare-ups. Blueberries also boast high concentrations of salicylates. These are chemicals derived from salicylic acid, an ingredient commonly found in anti-acne creams, ointments and soaps.

Promotes hair growth

Blueberries help stimulate hair growth because of plant chemicals called proanthocyanidins. The vitamin B6 in blueberries also boosts blood flow to your scalp and hair follicles, thereby ensuring optimum hair growth.

Healthy blueberry recipes

Blueberries are rich in antioxidants and they also add a bright, eye-popping hue to any dish. If you’d like to add blueberries to your recipe routine or simply clear out your fridge of extra blueberries, try any of these blueberry recipes:

Frozen blueberry yogurt bites

These cool and creamy blueberry yogurt bites are ideal for snacking or enjoying as a quaint little dessert after a hearty meal.

Ingredients for 12 servings:

• 1 2/3 cups Greek yogurt
• 1 1/4 cups blueberries
• 2 tablespoons honey
• 1 tablespoon lemon juice
• 1 teaspoon vanilla

Preparation:

1. In a large bowl, combine all of the ingredients.
2. Place cupcake liners in a cupcake pan. Fill each cup with the mixture.
3. Leave the cupcake pan in the freezer for at least 4 hours or until the mixture sets.
4. Let the pan sit at room temperature for 1–2 minutes before removing the yogurt bites. Serve.

Blueberry cobbler breakfast smoothie

Fresh, homemade smoothies can be a healthy and energizing option for breakfast. This blueberry smoothie, in particular, also offers plenty of protein from Greek yogurt, including loads of antioxidants.

Ingredients for 2 servings:

• 1 frozen ripe banana, sliced
• 2 cups frozen blueberries
• 3/4 cup almond milk
• 1/2 cup Greek yogurt
• 1/4 cup rolled oats
• 2 teaspoons ground flaxseeds
• 2 teaspoons maple syrup
• 1/2 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon nutmeg

Preparation:

1. Place all of the ingredients in a blender. Blend until smooth.
2. Pour the smoothie into two tall glasses. Top with fresh blueberries and serve.

Blueberries earned their superfood title because of their high nutritional value and amazing health benefits. To make the most of those benefits, snack on blueberries regularly or incorporate them into your go-to recipes.

Sources:

StyleCraze.com

ScienceDaily.com 1

ScienceDaily.com 2

CDC.gov

HealWithFood.org

EvolvingTable.com

AbbeysKitchen.com