Weekly tip - Blueberries
Blueberries are one of my favourite fruits and I’m lucky to be able to include them in my diet daily. Have a read below of why you should try adding to them to your diet as often as possible.
Blueberries contain calcium, iron, magnesium, phosphorous, manganese, zinc and vitamin K - which are all excellent nutrients for strengthening and increasing bone density.
Blueberries are good for heart health - studies have shown that when eating blueberries (ideally daily) blood pressure can be lowered.
The high fibre and antioxidants found in blueberries can help lower bad cholesterol. They also contain calcium, potassium and magnesium which can help in reducing blood pressure and can regulate the working of the heart muscle.
Studies have shown blueberries to help fight and protect certain cancers.
The high levels of vitamins, minerals and phytonutrients are excellent for brain health as they protect the brain cells. Blueberries can help also help heal damaged brain cells and keep your memory sharp. Eating blueberries everyday can even lower your risk of developing Alzheimers disease and improve cognitive function. They also promote healthy brain ageing.
They are an excellent on the go snack! They are nutrient dense but low in calories so if you are watching your macros they won’t throw you off your target. Because they are low in calories, it’s pretty much impossible to over eat your daily calorie allowance in them
They can help with weight loss. Blueberries have a high fibre content which helps with digestion and helps you feel fuller longer, leaving you less likely to snack on something unhealthy. And as mentioned above they are low calorie but nutrient dense.
They are excellent for your skin! Blueberries contain anthocyanin (which gives them their deep blue/purple colour) which helps prevent oxidative damage to your DNA. They are also full of vitamin C which helps support collagen production and as we get older we start producing less collagen.
Blueberries being high in antioxidants are excellent inflammation fighters. Inflammation can lead to many diseases when it becomes chronic so eating a diet high in anti-inflammatory foods is key to prevent this.