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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 July 5, 2019

              5 Reasons Why You Should Always Be Yourself

              5 Reasons Why You Should Always Be Yourself

              When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

              “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

              You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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              Why should you always be yourself?

              Because you will:

              1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
              2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
              3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
              4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
              5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

              No matter what you experience in life, the only person that will always remain constant is you.

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              Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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