Blueberry- the superfood with low calories and high beneficial firstname.lastname@example.org
Blueberry is sweet, nutritious, and widely popular among fruit lovers. Often labeled as super-food, they are low in calories and incredibly good for health.
Benefits of blueberries
Strengthen Bones –
Firstly, blueberries are rich in calcium, iron, magnesium, phosphorous, manganese, zinc, and vitamin K, which help to improve bone health. They also increase bone density and elasticity and they contribute to maintaining the bone structure.
Skin Care –
Anthocyanin in blueberries is responsible for preventing oxidative DNA damage, while the abundance of vitamin C is a big factor in building collagen. This is why, they prevent wrinkles, age spots, and acne. Additionally, they also prevent skin damage caused by dust, pollution, smoke, and UV rays.
Lower Bad Cholesterol –
Indeed research suggests that the high fiber content and abundant antioxidants in blueberries help dissolve the LDL (bad) cholesterol. This makes them an ideal dietary supplement to cure many heart diseases, while it also helps in strengthening the cardiac muscles. They also contain potassium, calcium, and magnesium, which helps in reducing blood pressure.
Treat Diabetes –
Blueberry juice and extract also improve insulin sensitivity. Blueberry is a high fiber food, that is an essential part of the diabetic diet and helps lower the blood sugar levels. Indeed research by Dr JoAnn Manson, a professor of Medicine, Harvard Medical School, proves that consumption of berries is associated with a lower risk of type 2 diabetes.
Protect Heart Health –
Blueberries help in preventing atherosclerosis, heart attacks, and strokes. This is due to the presence of fiber, anthocyanin, potassium, folate, vitamin B6, and vitamin C in them. Fiber and anthocyanin also reduce cholesterol, improve blood fat, and prevent clogging of arteries. Nevertheless vitamin B6 and folate prevent blood vessel damage by inhibiting homocysteine build-up and potassium regulates the working of heart muscles.
Prevent Cancer –
It should be noted, according to a report published by Dr. Lynn S Adams, Sheryl Phung et al., of Division of Tumor Cell Biology, Beckman Research Institute of the City of Hope, CA, in the Cancer Research Journal. Blueberries have anti-cancer properties. The results of their studies also suggest that the oral intake of blueberries could be a key component of long-term cancer prevention strategies. Besides a team of American researchers published a report in the Nutrition and Cancer Journal. It stated that it contains certain compounds like pterostilbene (an excellent remedy for colon and liver cancer) and ellagic acid. Hence, these two in harmony with anthocyanin and other antioxidants like vitamin C and copper have the potential to prevent cancer.
Improve Brain Function –
Following the vitamins, minerals, and phytonutrients in blueberries help heal nervous disorders amongst children in the age group of 7-10 years, by preventing the degeneration and death of neurons, suggests a study published in the European Journal of Nutrition by Whyte AR. These essential nutrients also protect brain cells and help restore the health of the central nervous system. Even so the berries can lower your risk of suffering from disorders like Alzheimer’s disease to a great extent, according to a study published in the Journal of Agricultural and Food Chemistry. They can even heal damaged brain cells and neuron tissues to keep your memory sharp.
Weight Loss –
The high fiber content present in them promotes digestion and weight loss. They also promote satiety, help you feel full, and reduce belly fat. One cup of blueberries contains only 15 g of carbohydrates and 84 calories. Thus, frozen or dried blueberries are great low-calorie snacks.
Rich in Antioxidants –
The antioxidants along with other phytonutrients and flavonoids present in blueberries are responsible for the free radical scavenging activity in the body. The group of flavonoids, in particular, anthocyanin, prevents the body from all types of damage due to free radicals. A number of studies published in the Journal of Agricultural and Food Chemistry establish that high amounts of antioxidants are beneficial to the body in a number of ways. This includes cellular structure damage, DNA damage, and early aging.
Soothe Inflammation –
The antioxidants in blueberries also have anti-inflammatory properties. They reduce the activity of markers of inflammation. Thus, these antioxidants may help in preventing chronic inflammatory diseases.
Other benefits of blackberries include:
Even so, Flavonoid-rich wild blueberries help to enhance mood and act as an effective antidepressant.
Promote Digestion –
The roughage (fiber) present in blueberries prevent constipation. Also, the vitamins, sodium, copper, fructose, and acids improve digestion by stimulating the secretion of correct gastric and digestive juices. This helps the food to move smoothly through the gastrointestinal system.
Treat Urinary Tract Infection –
Moreover, blueberries can kill bacterial colonies like E. coli, which are responsible for urinary tract infection. They have a compound formed of large, polymer-like molecules, which inhibits the growth of such bacteria. They also have certain antibiotic properties, which add to this effect. So far, this compound has only been found in cranberries and blueberries.
Eye Care –
Blueberries can prevent or delay all age-related ocular problems due to their antioxidant properties. These include macular degeneration, cataracts, myopia and hypermetropia, dryness, as well as infections pertaining to the retina. They also contain special antioxidants called carotenoids (lutein, zeaxanthin, etc.), flavonoids (like rutin, resveratrol, quercetin, etc.), and other antioxidant compounds, which are all very beneficial for ocular health.
Boost Immunity –
Antioxidants in blueberries can boost your immune system and prevent infections. Once your immune system is strong, you won’t catch colds, fever, pox, and countless other communicable diseases spread by bacteria and viruses.
Reduce Muscle Damage –
Blueberries help to reduce the muscle soreness and fatigue that occurs after a strenuous exercise or activity. They also help in muscle regeneration. This is also confirmed by a study published in the Journal of the International Society of Sports Nutrition.
Hair Care –
They help to promote hair growth. Thus, mix blueberries and olive oil, apply the blend to hair and roots, and rinse with warm water, to enhance hair growth.
Alleviate IBS –
Blueberry husks consumed along with probiotics show potent anti-inflammatory properties, which can treat inflammatory bowel syndrome (IBS) and Crohn’s disease. They can alleviate symptoms such as bleeding and pain caused by ulcerative colitis.
Promote Detoxification –
Furthermore, nthocyanin in blueberries helps to detoxify heavy metals from the body including lead, mercury, cadmium, and arsenic.
Increase Lifespan –
Lastly, polyphenols and resveratrol found in blueberries help to increase longevity and decrease the adverse effects linked with aging. They also activate the genes involved in anti-aging and decreasing brain function decline.
There are five major types of blueberry:
- Northern Highbush
- Southern Highbush
Adding blueberries to your diet
Blueberries could practically be an addition to any food to impart a sweet-tart taste. They could be used as toppings or be added to various dishes like over baked foods, oatmeal, yogurts, pancakes, smoothies, or salads.
Side effects Of Blueberry
A few side effects include:
- Blood-thinning: People taking blood-thinning medication (warfarin) or suffering from blood disorders (hemophilia) should avoid blueberries. As the vitamin K content may interfere with the blood-thinning and result in blood-clot.
- Allergy: They may also cause food allergy like itching, swelling, or difficulty in breathing.
- Blood sugar control: They may lower blood glucose levels, especially for diabetics.
Recipe for Blueberry pie tacos
Makes 8 tacos
For blueberry filling:
3 pints blueberries
½ cup sugar
zest and juice of 1 lemon
½ teaspoon nutmeg
½ teaspoon cinnamon
2 tablespoons cornstarch mixed with 2 tablespoons cold water
For whipped cream:
1 cup heavy whipping cream
2 tablespoons confectioner’s sugar
For taco shells:
1 gallon canola oil, for frying
8 small (approx. 4-inch diameter) flour tortillas
¼ cup granulated sugar
1 teaspoon ground cinnamon
deep fryer or deep-fry thermometer
For blueberry filling
Combine blueberries, sugar, lemon zest, lemon juice, nutmeg, and cinnamon in a saucepan and bring to boil over high heat (the blueberries will release lots of liquid), stirring occasionally with a wooden spoon. Turn off the heat and add the cornstarch/water mixture and stir just to combine. Let the filling cool, stirring occasionally, for at least half an hour before assembling tacos.
For whipped cream
Add confectioner’s sugar to heavy cream in a cold bowl. Whip, by hand or with a mixer, until it holds soft peaks. Refrigerate until you’re ready to assemble the tacos.
For taco shells
Pour the gallon of vegetable oil into the deep fryer or large pot and heat it to 350°F. Thus, set up a baking sheet lined with paper towels next to the fryer, for the finished tacos.
Stir together sugar and cinnamon in small mixing bowl.
So, using the tip of a sharp knife, poke each flour into 10-15 tiny holes. Fry them one at a time by using tongs to drop half of the tortilla into the hot oil. That half will float, so that one half is folded with the other half over it (with the tongs), to get it in the shape of a taco shell. When the submerged half started to brown, turn the tortilla over to fry with the other half. If air bubbles start to form, try to squeeze them out with the tongs, but a few bubbles are fine. Once the tortilla has taken the shape of a taco shell, release it with the tongs and let it fry, fully submerged, until golden brown, about another minute.
When the taco shell is golden brown, carefully lift it from the fryer with tongs or a slotted spoon. Let any excess oil drip off into the fryer, then set it upside-down (open-side down) on the paper towel-lined baking sheet, and sprinkle the outside with cinnamon sugar. Finally, repeat with the remaining tortillas.
To assemble tacos:
Divide the pie filling evenly among the fried taco shells and top with whipped cream.
Recipe for Blueberry Muffin Smoothie
1/2 cup milk (I used unsweetened vanilla almond breeze)
4 – 6oz vanilla Greek yogurt (1 individual-sized container)
1/2 cup frozen blueberries
1/2 frozen banana (or a whole banana if you like your smoothies sweeter)
1/4 cup raw, uncooked certified gluten-free oats
1/4 teaspoon lemon zest
1/2 cup ice cubes
Add ingredients to the blender in the order listed above, then blend until very smooth, about 2 minutes.
Links to some other similar videos:
The Super Fruit Cherry | Top Nutritional and Health benefits (Health&Lifestyle: Nuturemite)
Green Chilli, Amazing Facts and Health Benefits precautions while eating – Nuturemite English
ARTICHOKE FLOWER| FRENCH ARTICHOKE| CURE CHOLESTEROL| IMPORTANT INFORMATION- Nuturemite
#blueberry #strawberry #foodporn #dessert #yummy #raspberry #food #cake #foodphotography #blackberry #blueberries #breakfast #berries #foodie #love #foodlover #delicious #fruit #lemon #vegan #blue #chocolate #foodblogger #yum #healthy #fruits #healthyfood #homemade #vanilla #bhfyp
#instafood #baking #organic #mango #healthylifestyle #vegetarian #nature #berry #fresh #cannabis #sweet #muffin #cheesecake #banana #bakery #chocolatecake #art #sweets #plantbased #tasty #cream #sprinkles #coffee #summer #kulinerjakarta #panacota #buttinflation #cupcakes #happy #donut