Have you found yourself ever wondering whether blueberries are true superfoods?
Or are they just another type of fruit?
The term superfood has been around and used for over 50 years now, but there's still plenty of confusion over what it exactly means.
So, if you want to know whether blueberries fall into the superfood category, we’ve got the answer.
But first we have to let you know what a super food is!
What is a superfood?
There is no one definition for the word superfood because it does not have an official definition with any of the main food authorities.
The term is usually used to describe a food that has particularly significant health benefits and/or nutrient density.
‘Superfood’ is typically used for new, exotic and foreign ingredients that are released in to the marketplace.
Examples of foods that have been described as superfoods usually include these and more.
However, a food doesn’t have to be exotic, rare or newly discovered to offer many potential health benefits for people.
Many health professionals now use the term ‘superfood’ to describe wholefoods that offer a variety of health benefits.
Are blueberries considered a superfood then?
Blueberries are packed full of nutrients, and the research does show that consuming blueberries can bestow many potential health benefits.
So in our books, that’s good enough to earn the label of superfood!
Why are blueberries a great addition to your diet?
Now we have that fact established, let’s look at 5 reasons why blueberries are so super when it comes to your health and nutrition.
Blueberries are nutrient-dense
When eating blueberries, you do get a lot of nutrition for very few calories.
This is because they are about 84% water and contain a variety of essential micronutrients.
A 100 gram serve of blueberries will provide you with around 2.5 grams of fibre, along with a good dose of vitamin K1, vitamin C and manganese too.
You’ll also get a great hit of beneficial antioxidants and other plant-based compounds as well.
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Blueberries may help to protect your heart
Eating blueberries can reduce the oxidation of ‘bad’ cholesterol, which helps to plays a key role in heart disease.
Blueberries may also help to reduce blood pressure when they're consumed regularly.
Blueberries helps support healthy brain function
Antioxidants found in blueberries may help to protect the areas of the brain associated with intelligence and memory.
Blueberries, the research indicates, are also linked to delays in brain ageing by up to 2.5 years in older populations.
Blueberries help to help balance your blood sugars
Blood sugar regulation is particularly important for people with diabetes or insulin resistance, but overall, anyone and everyone can benefit from steady blood sugars!
The antioxidants commonly found in blueberries have been found to help with controlling blood sugars.
One study even found that having two blueberry smoothies a day can help regulate blood sugars.
That’s definitely a habit we can get behind!
Most of the recipes use either our Smoothie Cubes, Superfoods Purée and many use the Wholefoods Bars too!
Blueberries help you to recover from a workout
Muscle soreness and fatigue after exercise is partly caused by local inflammation.
Some studies have found that blueberry consumption can speed up the recovery of muscles after a workout.
And if you can recover more efficiently, you are well on the way to being able to be at your best for your next training session!
5 easy ways to add blueberries to your diet today
Ready to embrace blueberries?
Here are 5 easy and simple ways to incorporate them into your daily diet:
- Simply snack on a punnet of blueberries when you’re feeling peckish
- Chuck some blueberries into your garden salad for a pop of flavour
- You can mix blueberries into your pancakes, muffins, cereal or in with your yoghurt
- Blend some blueberries with coconut cream and freeze in icy-pole moulds
- Add a handful of frozen blueberries into your favourite breakfast smoothie
So would you call blueberries a superfood now?
After reading the above (and after reading through the many benefits of blueberries on our blog too), would it be safe to say you would call blueberries a superfood?
If it's a yes for you we can only hope that you start to incorporate them into your meals somehow throughout the week.
As it says above, they're as easy as sitting down and eating them by themselves!
So there really isn't an excuse to not have them, unless of course they're poisonously expensive because they're out of season.
Then you'd just have to rely on frozen blueberries which are just as good (see our post on frozen vs fresh).
Then you'll not only be getting the potential benefits of the blueberries in the cubes, you'll reap the rewards of all of the other benefits from the rest of the ingredients too!