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In terms of fruit consumption, blueberries rank second to strawberries when it comes to the popularity of berries. In terms of U.S. diet, blueberries are considered as one of the fruits that have the highest antioxidants capacities among all fruits and vegetables, spices and seasoning. To add to your knowledge, antioxidants are essential for our health to fight free radicals that destroy cellular structure and DNA. In a nutshell, blueberries enjoy great popularity around the world from Asia to Mediterranean.
But do blueberries aid in weight loss? Well, scientists have revealed that blueberries do help you to shed your extra pounds. The researcher has also found that meals enriched with blueberries if given to the animals have helped them to lose fat from their stomachs. However, you should not expect to lose weight by eating ONLY blueberries. It should be added to your low-calorie diet and exercise to accomplish your goal.
There are plenty of compelling reasons to show how blueberries enhance your daily-nutrients and help you to lose weight.
Because of the high fibre and liquid content berries gives a sense of fullness. Feeling sated is an integral part of managing your diet plan. Highly processed food passes through your digestive system quickly and makes you feel hungry within a short span of time. Blueberries are rich in antioxidants which help in losing weight. Researchers in Texas Woman’s University (TWU) found that blueberries impede the formation of new fat cells by changing lipid metabolism. So if you indulge in daily intake of blueberries it is crucial to natural weight loss.
Also researchers at TWU tried to assess whether blueberries plays a significant role in the development and differentiation of the formation of new baby fat cell also known as adipocytes. This is the primary location for storing fat in the body. The natural polyphenols found in blueberries prevent the formation of fat cells and induce lipolysis which helps in breaking fats from cellular storage. It has been observed that fat cells exposed to the highest concentration of polyphenol showed a 73% decrease in lipid breakdown whereas cells exposed to the lowest polyphenol concentration showed 27% decrease in lipid.
Blueberries polyphenols is critical to prevent the path leading to obesity at the molecular level. It plays a crucial role in releasing fat from adipocytes that help millions of people with their aim to lose weight.
Blueberries are the right healthy choice when you are running low in energy. As they are low in calories, doubling its serving size does not affect your diet program. One cup of blueberries contains only 80 calories. So based on a diet of 2000 calorie, it is essential to get a 15% of your daily value. So, as blueberries boost your metabolism rate, your energy to exercise also gets enhanced and gradually you move towards your goal to lose weight.
Belly fat is associated with an increased risk of heart attack. Polyphenols found in blueberries is effective in preventing arterial hardening. Regular consumption of this fruit prevents harmful plaque and lesions from increasing in size in the coronary arteries. It has been noticed that diet containing blueberries at least for 20 weeks has reduced artery plague lesions upto 58%. This can drastically reduce the risk of a deadly heart attack.
Besides helping in weight loss, blueberries also help to combat other health issues because of its typical characteristics:
It contains salicylic acid which helps in thinning blood and reduces pain
Blueberries are excellent anti-inflammatory agent and increase the amount of compounds called heat-shock proteins that decreases as people age
Blueberries help to attack cancer-causing free radicals and block the formation of tumour cells
Eating berries fight against the effects of age on the brain as it contain a compound called polyphenolics that help in preventing Alzheimer disease
It has been found that berry-rich diet is helpful for people who have a family history loaded with heart disease risk. The chemical compounds in berries help to fight systematic inflammation associated with high blood pressure
Blueberries lower triglycerides and improve blood sugar level
The fruit is popular in fighting urinary tract infection
According to research people who eat sufficient amount of blueberries has less chance of developing Parkinson’s disease
Blueberries rich in manganese play an important role in bone development.
Different ways to enjoy blueberries in your diet:
Blueberries are a joy to eat and can be burst with flavour. The berries are loaded with anti-oxidants which help your body remain healthy, energetic, prevent it from getting sick and help your body deflect from premature aging. Their high water content makes them comparatively low in calorie and is a good substitute for salty or processed sugary snacks. Because of the high-water content your body stay hydrated for a longer period of time. This prevents your body from giving false hunger signals especially when it remains dehydrated. Therefore, snacking on blueberries keep you away from snacking unnecessary stuffs and thus keep your body hydrated and healthy.
The berry dishes can be prepared as a healthy breakfast or as your favourite snacks. Berry is celebrated throughout the month of July and is peak of its harvest during the National Blueberry month. So don’t hold back your love for blueberry, just pop it in your mouth in various ways possible.
Here are lists of healthy blueberry recipes you can try
- Teriyaki Pork chopped with blueberry
- Chicken, blueberry and pasta salad
- Blueberry-Ricotta pancake
- Blueberry ginger Bellini
- Blueberry tart with walnut crust
- Blueberry cupcakes
- Banana blueberry buttermilk bread
- Blueberry corn muffins
- Blueberry maple muffins
- Blueberry lime yogurt
- Blueberry streusel pie
- Blueberry torte
- Peach and blueberry cobbler
- Whole-wheat blueberry bars
- Blueberry Danish
- Turkey with blueberry pan sauce
- Blueberry banana frozen yogurt.
It is said that good things come in small packages and this is especially true for blueberries. with these fascinating recipes get creative with blueberries and add its health benefits to your daily diet. So what are you waiting for? Start enjoying the magic of this amazing superfruits.
Rita Sleiman is an expert health consultant and is associated with Texas Weight loss Center and anti-aging clinic. If you are also interested to write for HealthResource4u, Please check our guest posting guidelines at write for us.