Advertising
Advertising

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

Advertising

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.

    Advertising

    • 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

    shutterstock_138620981

      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

      Advertising

      shutterstock_137483828

        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

        shutterstock_89733679

          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

          shutterstock_329305007

            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.

            Advertising

            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

              More by this author

              Evlin Symon

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

              The Truth Behind Keto Weight Loss: Does This Diet Plan Actually Work? 15 Most Effective and Nutritious Healthy Foods to Lose Weight Is Saturated Fat Bad for Your Health? (And How to Eat Healthy Fat) 15 of the Best Fruits for Weight Loss and How to Enjoy Them Daily 10 Things You Should Know In 18th Week of Pregnancy

              Trending in Food and Drink

              1 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters 2 15 Most Effective and Nutritious Healthy Foods to Lose Weight 3 Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower 4 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 5 25 Ideas for Delicious and Healthy Lunches You Can Take to Work

              Read Next

              Advertising
              Advertising

              Last Updated on October 30, 2018

              How To Be Successful In Life? 13 Tips From The Most Successful People

              How To Be Successful In Life? 13 Tips From The Most Successful People

              What is success to you? How to be successful in life?

              To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

              All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

              There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

              With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

              What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

              1.Think big.

                From Michelangelo Buonarroti, Great Renaissance Artist:

                “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                Imagine then, if he decided not to work as an artist.

                Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                Instead be ambitious.

                2.Find what you love to do and do it.

                  From Oprah Winfrey, Media Mogul:

                  “You know you are on the road to success if you would do your job and not be paid for it.”

                  This is a good quote to remember and think about when you’re at work.

                  Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                  If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                  Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                  Not sure what your passion is yet? You should learn about this Motivation Engine first.

                  Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                  3. Learn how to balance life.

                  Advertising

                    From Phil Knight, CEO of Nike Inc.:

                    “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                    All too often, people think that to be successful, they need to make the object of their success their life.

                    If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                    However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                    If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                    In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                    To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                    4. Do not be afraid of failure.

                      From Henry Ford, Founder of Ford Motors:

                      “Failure is simply the opportunity to begin again, this time more intelligently.”

                      There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                      Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                      His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                      He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                      Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                      Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                      5. Have an unwavering resolution to succeed.

                        From Colonel Sanders, Founder of KFC:

                        “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                        This, in many ways relates to the above quote about learning from your failures.

                        It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

                        If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                        Advertising

                        Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                        6. Be a person of action.

                          From Leonardo da Vinci, Renaissance Genius:

                          “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                          Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                          Think about it, picture someone like William Shakespeare:

                          When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renissance era Italy, we think of Michaelangelo and Leonardo Da Vinci.

                          Or think about the present day:

                          Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                          You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                          All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                          Applying this to you?

                          Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                          7. Avoid conflicts.

                            From Theodore Roosevelt, 26th President of America: “

                            The most important single ingredient in the formula of success is knowing how to get along with people.”

                            The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                            People liked them. They wanted them to do well.

                            This is key to good leadership.

                            It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                            But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                            What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                            As such, help people and they may help you; and be good to people, and they my be good to you.

                            Advertising

                            8. Don’t be afraid of introducing new ideas.

                              From Mark Twain, Famed Author:

                              “A person with a new idea is a crank until the idea succeeds.”

                              It is an unfortunate truth that those with the boldest ideas are often disregarded.

                              Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                              If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                              9. Believe in your capacity to succeed.

                                From Walter Disney, Founder of Walt Disney Company:

                                “If you can dream it, you can do it.”

                                Success has to be something you can imagine yourself achieving.

                                It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                Keep dreaming!

                                10. Always maintain a positive mental attitude.

                                  From Thomas Jefferson, 3rd President of America:

                                  “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                  Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                  Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                  If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                  However with the wrong mindset of doubt, you’ll be much easier to stop.

                                  11. Don’t let discouragement stop you from pressing on.

                                    From Abraham Lincoln, 16th President of America:

                                    “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                    It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                    Advertising

                                    When surrounded by doubts, giving up can actually seem like a good idea.

                                    Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                    If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                    Take a look at these 5 Ways to Stop Self Doubt in its Tracks.

                                    12. Be willing to work hard.

                                      From JC Penny, Founder of JC Penney Inc.:

                                      “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                      You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                      Whichever way you frame it, they say one thing:

                                      True success comes from work.

                                      You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                      Check out this article and you’ll understand Why Hard Work Beats Talent.

                                      13. Be brave enough to follow your intuition.

                                        From Steve Jobs, Co-founder of Apple Inc.:

                                        “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                        In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                        If you strongly believe and desire something, the chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                        It’s like how your body can detect danger even when things seem safe.

                                        Ultimately then, you need to trust your own instincts.

                                        Final thoughts

                                        What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                        Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this:

                                        How to Start Over and Reboot Your Life When It Seems Too Late

                                        More Recommended Lifehack Experts in Success

                                        • Mandie Holgate — Successful life coach in the UK, helping businesses and individuals achieve greatness
                                        • David Carpenter — Lifelong entrepreneur and business owner helping others to realize the American Dream of business ownership
                                        • Ray Zinn — An inventor, entrepreneur, bestselling author and the longest serving CEO in Silicon Valley

                                        Featured photo credit: Ryan Wong via unsplash.com

                                        Read Next