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Amazing Benefits Of Blueberries (+5 Refreshing Recipes)

Amazing Benefits Of Blueberries (+5 Refreshing Recipes)

The healthy campaign that has swept across the world in recent years have put more emphasis on the benefits of blueberries and propelled it to the forefront. The rise in its popularity is well deserved given that it contains the highest antioxidant capacity of all fruits, leafy greens, spices, and seasonings.

Origin of Blueberries

Unlike strawberries that originate from France, the blueberry fruit originates from North America. They are used mainly as a source of food and energy. However, Native Americans have utilized blueberries for their medicinal value and have also found that blueberries are a great source of dye for clothes as well.

According to statistics, the US and Canada produce roughly 200 million pounds of blueberries annually, with Maine largely recognized as the blueberry production capital of North America. It has been said that the yearly harvest of blueberries in this region alone is sufficient to cover a four lane highway from New York all the way to Chicago in a single coat.

Given that every July is the peak of the blueberries harvest season, it is only right that the month of July is inducted as the blueberry month. Other interesting facts worth knowing include:

  • Minnesota declares blueberry muffin as its official state muffin
  • New Jersey adopts blueberries as its official state fruit
  • Nova Scotia in Canada claims blueberry as its official state berry

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Origin of Blueberries

    Benefits of Blueberries

    Other than using blueberries for its medicinal value and unique color dyeabilities, this fruit is also packed with a comprehensive list of vitamins and minerals. While it has been proven that blueberries contain the highest total antioxidant capacity, consumers should also be aware of why antioxidants are beneficial towards the body.

    • Reduce Risk of Cardiovascular Diseases

    Cardiovascular disease is the major cause of death among men and women in the United States. The fiber, potassium and other vitamin content in blueberries make it the best candidate for to decrease the risk of these diseases. A study published by Harvard University also found that a healthy consumption of blueberries helps to reduce the risk of a heart attack in women by up to 32%. This is due to the high content value of anthocyanins found in blueberries.

    • Prevent Growth of Cancer Cells

    Antioxidants such as vitamin C, vitamin A and other phytonutrients found in blueberries are effective in waging a war against the free radicals in the body. These nutrients help to prevent tumor development and growth of cancer cells. In addition, the folate content in blueberries has the ability to repair DNA, which is beneficial towards eliminating cancer cells as well.

    • Fight Urinary Tract Infections

    Bacteria that enter the urinary tract causes an infection that usually do not present any symptoms. The antioxidants in blueberries prevent these bacteria from binding the bladder tissue and repairs the damage done to the urinary tract.

    Studies have shown that blueberries are able to reduce the effects of any cognitive damage that are usually brought on by the natural aging process. Participants relying on blueberries have constantly fared better on memory tests than other participants who are put on placebo treatment.

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    • Anti-Aging Properties

    Perhaps the most enticing benefit of blueberries, the high antioxidant value in blueberries helps to maintain the production level of collagen as it decreases with age. It is also effective in preventing and repairing the damage caused by environmental factors and helps to smooth wrinkles, leading to improved skin texture and structure.

    Recipes

    Now that the benefits of blueberries have been established, the next step is to incorporate it into dietary plans to absorb fully its nutrients and vitamins. It should be noted that blueberries possess a unique characteristic; it does not lose any of its nutritional value after freezing. This means that blueberries can be frozen and stored for future use without losing any of its benefits. This opens the door for blueberries to be used in any recipes at any time of the year. Listed below are 5 common recipes for blueberries.

    Gluten Free Blueberry Pancakes

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      Thoroughly mix flour, baking powder, cinnamon, salt, sugar and ground flaxseeds together. In another bowl, whisk milk, vanilla and egg together. Combined both the mixture together and add to blueberries. Transfer the final mixture onto the skillet in equal sizes. Cook each side for about 3 minutes over medium fire. To complete the dish, serve with syrup based on individual preferences.

      Blueberry Cheesecake

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        First, ground almonds, sugar and butter together. Bake the mixture in an oven heated to 350 degrees Fahrenheit for 15 minutes and let it cool. Next, mix cream cheese, sugar, and mascarpone. Then add in vanilla extract and eggs, blend with an electric mixer on low speed. Bake for 90 minutes in the oven heated to 300 degrees Fahrenheit and transferred it to the a refrigerator. Allow it to cool for 6 hours or more. Finally, put blueberries in heated water and constantly stir until they soften. Top off the cheesecake with blueberries.

        Gluten Free Blueberry Muffins

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          Blend flour, baking powder, sugar and salt in a bowl. In a separate bowl, whisk together milk, lemon zest, vanilla, butter, and eggs. Combine both mixtures until fully blended. Next, add in blueberries and distribute them evenly. Divide the final batter among muffin cups and bake for 10 minutes. The oven should be heated to 350 degrees Fahrenheit. Allow to cool for 5 minutes before serving.

          Blueberry Beet Juice with Kale and Lemon

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            Cut beet into quarters and peel the skin of ginger and lemon. Mix all ingredients together with the blueberries and add into the juicer. This easy to make fruit juice is best served after a sumptuous meal.

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            Blueberry Oatmeal with Cinnamon and Walnuts

            Blueberry Oatmeal with Cinnamon and Walnuts

              Spread oats onto a baking sheet and bake until it turns golden brown in an oven heated to 350 degrees Fahrenheit. Add the toasted oats into a pan of water and milk and allow it to boil. Reduce heat and stir occasionally until the mixture turns soft and creamy. Separate into serving cups and mix with blueberries, honey, walnuts, and cinnamon.

              Conclusion

              Being knowledgeable about the benefits of blueberries is insufficient, it is necessary to possess the required expertise to incorporate it into any dietary plan. Based on the suggested recipes above, anyone can easy cook up a healthy dish centered around blueberries. With options such as smoothies, pancakes or muffins, everyone will definitely be spoilt for choice.

              Featured photo credit: Iryna Melnyk via shutterstock.com

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              Evlin Symon

              Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

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              Last Updated on January 26, 2021

              Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

              Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

              Are you a red wine drinker? What if I tell you sipping in a glass of wine can equate to an hour of exercise? Yup, it’s tried and tested. A new scientific study has just confirmed this wonderful news. So next time you hold a glass of Merlot, you can brag about one hour of hard workout. Rejoice, drinkers!

              What the study found out

              “I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for the more improve the benefits of the modest amount of exercise that they can do.”

              (applauds)

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              I’m not saying this, but the study’s principal investigator Jason Dyck who got it published in the Journal of Physiology in May.

              In a statement to ScienceDaily, Dyck pointed out that resveratrol is your magic “natural compound” which lavishes you with the same benefits as you would earn from working out in the gym.

              And where do you find it? Fruits, nuts and of course, red wine!

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              Did I forget to mention Dyck also researched resveratrol can “enhance exercise training and performance”?

              There are limits, of course

              But, all is not gold as they say. If you’re a lady who likes to flaunt holding a glass of white wine in the club or simply a Chardonnay-lover,you have a bad (sad) news. The “one hour workout” formula only works with red wine, not non red wines. And don’t be mistaken and think you’ve managed 4 to 6 hours of workout sessions if you happen to gulp down a bottle of red wine.

              And what can replace the golden lifetime benefits of exercise?Exercise is just as important as you age. Period! But hey, don’t be discouraged; look at the bigger picture here. A glass of red wine is not a bad deal after all!

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              The health benefits of red wine

              But just how beneficial is the red alcoholic beverage to your body? As we all know red wine is a healthier choice youc an make when boozing.

              Let’s hear it from a registered dietitian. Leah Kaufman lists red wine as the “most calorie friendly” alcoholic beverage. Sure, you won’t mind adding up to a mere 100 calories per 5-ounce glass of red wine after you realize it contains antioxidants, lowers risk of heart disease and stroke, reduces risk of diabetes-related diseases, helps avoid formation of blood clots and lowers bad cholesterol level.

              Wantmore? Wine could also replace your mouthwash because the flavan-3-ols in red wines can control the “bad bacteria” in your mouth.To add to that list of benefits, moderate wine drinking may be beneficial for your eyes too – a recent study mentions.

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              Be aware of the risks, too

              Having mentioned all the ‘goods’ about red wine, you cannot underplay the fact that it is still an alcohol, which isn’t the best stuff to pour into your body. What is excessive drinking going to do to your body? Know the risks and you should be a good drinker at the end of the day.

              However, you don’t want to discard the red vino from your “right eating”regimen just because it stains your teeth blue. M-o-d-e-r-a-t-i-o-n. Did you read that? That’s the operative word when it comes to booze.

              By the way, when chocolate is paired with wine, particularly red, they can bring you some exceptional benefits towards your health.But again, if you tend to go overboard and booze down bottles after bottles, you are up for the negative side of alcohol, and we all know what too much of sweetness (sugar) can do to our body (open invitation to diabetes and heart diseases if you aren’t aware).

              Folks, the red grape beverage is certainly a good buy to have a good hour’s worth of cardio, provided you keep the ‘M’ word in mind. Cheers!

              Featured photo credit: James Palinsad via flickr.com

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