Why Blueberries are a superfood, according to science
Blueberries, everyone’s favourite salad topping and cake decoration. Neat little blue spheres that add aesthetic value to almost any dish makes the blueberry the prime candidate for beautifying foodstuff. But other than its aesthetic value, blueberries are also known to have a wide range of health benefits when taken regularly. Namely important qualities like maintaining skeletal strength, protecting from heart disease and combatting diabetes. So, let’s take a closer look at one of the tiniest fruits on the market and see why their size is not at all representative of the health benefits they bring.
First up is maintaining high skeletal strength. The blueberry possesses high levels of iron, calcium, phosphorous, magnesium, manganese, zinc and vitamin K. These vitamins and minerals packed inside the blueberry’s physique makes it deceptively good at keeping bones strong for long periods of time. Getting into specifics, the blueberry possesses high levels of 2 key minerals; Iron and Zinc. These 2 minerals are instrumental in providing the blueberry with the ability to protect the skeletal structure because they are responsible for preserving elasticity and stimulating growth in bones and joints. Additionally, the blueberry’s high concentrations of vitamin K also ensures an improved calcium absorption rates and protect your bones from fracturing too easily. Studies show that a low intake of vitamin K is directly related to a higher risk of bone fractures or breaking due to the poor absorption of calcium. The lack of calcium; which is a key vitamin in skeletal repair and growth makes the body unable to perform maintenance on bones and makes them much more brittle and susceptible to damage. Thankfully, consuming blueberries in regular amounts will help reduce the chances of you having to deal with brittle bones once and for all, due to them possessing the whole bunch of nutrients that are able to keep your skeletal system protected!
Next is how the blueberry can keep you safe from contracting ailments like heart disease. The blueberry in its raw state is already an extremely heart-friendly fruit because of its fibre, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, topped off with a zero-cholesterol count. Even though the blueberry doesn’t have any cholesterol to begin with, your body likely does. The fibre that is present in blueberries then helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease. Heart disease risk is reduced because of the decrease in cholesterol making it less likely for arteries and veins to be clogged, improving circulatory function dramatically. Next, vitamin B6 and Folate prevents the build-up of a harmful compound called homocysteine, which if present in large concentrations in blood can damage the interiors of blood vessels and lead to a whole host of heart problems like heart disease. On top of that, studies conducted have shown that taking two servings of blueberries daily showed a stark 32% drop in heart attack risk just because of the nutrients present. If anything, that statistic should be an indication of just how awesome the blueberry is at keeping your heart pumping well.
Finishing up with the last but likely the most unique quality of the blueberry; being able to combat the effects of diabetes. A recent study done on Type – 1 and Type – 2 diabetics who have been subjected to a high fibre diet show a fall in blood glucose levels and improved blood glucose, lipid and insulin levels. To put it simply, the blueberry can help both types of diabetes because of its high fibre content. In 2013, researchers also found that consuming around three servings of blueberries weekly resulted in a 7.5% decrease in chance for adults to contract Type -2 diabetes. For those currently struggling with diabetes, the doctors who published this study recommends 21-25 grams of fibre per day for women and for men, 30-38 grams each day. Another study also showed that Myricetin, a mineral present in blueberries helps to combat diabetes by increasing insulin sensitivity for higher risk individuals like those with obesity. All the data gathered just points to the fact that the blueberry is likely one of the best fruits to take regularly if you’re struggling with diabetes or if you want to protect yourself.
And there you have it, three hard – hitting reasons why the blueberry is such an amazing fruit in keeping your body functioning at peak performance, according to science. From protecting its skeletal structure all the way to helping you combat ailments like heart disease and diabetes, the blueberry’s high concentration of essential minerals and vitamins will help keep your precious body in fighting form for years to come. Can’t wait to add blueberries to your meals? Utilise our home and corporate fruit delivery service and choose from our vast range of fruits today!