Small round berry, dark-blue in colour. Every bite “bursting” with sweet tasting juice.
• Vitamin C
• Vitamin K
Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention and mental health.
One cup of blueberries provides 24 percent of a person’s recommended daily allowance of vitamin C.
People who use blood-thinners, such as Warfarin, should speak to their doctor before increasing their intake of blueberries, as the high vitamin K content can affect blood clotting.
Use blueberries to top waffles, pancakes, yogurt, oatmeal, or cereal, blend them in a smoothie or syrup, or fold them into muffins and sweet breads.
Blueberries have been shown to help maintain memory and motor coordination as well as preventing cognitive decline, especially in older women.
A much larger, long-term study, published in 2012, credited blueberries for delaying cognitive ageing by as much as two and a half years.
Blueberries are abundant in Phyto (plant) components, such as flavonoids, which are responsible for the berry’s antioxidant and anti-inflammatory activities. Blueberries also have lots of vitamin C which acts as an antioxidant for aiding in wound healing, boosting immunity and providing anti-ageing properties.
May Reduce the Risk of Heart Attacks
In one study, eating three or more weekly servings of blueberries, reduced the risk of heart attacks in women by 32%. Blueberries are so beneficial, in part, because they’re rich in heart-healthy, filling fibre. Fibre is the indigestible part of the carbohydrate that aids in satiety, helps to regulate bowels, assists in pulling cholesterol away from the heart, and helps to stabilise blood sugar. Blueberries also contain anthocyanins, antioxidants that may benefit the heart by improving blood flow and countering the build-up of plaque.
May Reduce the Risk of Cancer
Research suggests that antioxidants may inhibit tumour growth, decrease inflammation in the body, and help ward off or slow down oesophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers.
Blueberries also contain folate, which plays a role in DNA fusion and repair. This can prevent the formation of cancer cells due to mutations in the DNA.
Anthocyanins are a type of flavonoid, and they are found in brightly coloured fruits and vegetables including blueberries.
Improves Insulin Sensitivity
Although blueberries do contain naturally occurring sugars, their anthocyanins appear to improve insulin sensitivity and help lower blood sugar levels. This means they can help lower the risk of insulin resistance and type 2 diabetes.
How to enjoy Blueberries:
Whether fresh, frozen or dehydrated, blueberries are loaded with nutrients and anthocyanin antioxidants that reduce inflammation and boost heart health and immunity.
Here are some yummy and amazing ways to enjoy blueberries:
• fresh are the best, wash and enjoy either straight from the fruit bowl or chilled from the fridge
• frozen for adding to pancakes, muffins, juices, smoothies, biscuits, waffles
• in your yoghurt, on top of the ice cream, parfaits, added to your cereal or oatmeal
• mixed into a salsa and toss over your fish dishes, dehydrated for sauces and served with duck, venison or lamb
• compote for spreading on toast, stirred into yoghurt or topping for baked dishes
• addition for a sweet garden salad, fruit kebabs, combine with other Go Fruits’ fruits for a healthy fruit salad