Berries are certainly one of the darlings of the plant kingdom these days.
It’s one of the foods included in so many recent diets, from vegan to Mediterranean to keto and for good reason.
Berries are relatively low in sugar, high in fibre and antioxidants and have a whole host of other beneficial effects.
Despite being a tiny berry, it sure does pull its weight, nutritionally speaking.
Right let’s delve straight into some of the many berryfits that maybe possible when you’re having your next lot of blueberry frozen smoothies.
The nutritional benefits of blueberries are well documented, here are some of the more well-known potential benefits of these little dark orbs.
- Most of bluberries calories come from carbohydrates
- A blueberry is low in protein and fat
- They have over 30% of our needed daily Vitamin K
- Blueberries may contain more than 20% of our Vitamin C and manganese
- They also have small amounts of Vitamin E and some B vitamins too
- On top of all that, blueberries are a decent source of fibre and pectin
Low carb and high fibre
Berries are low in net carbs which just adds to their potential health benefits.
Net carbs are calculated by looking at the total carb content, then subtracting the fibre from that.
This makes them a great food to help with:
- Keeping blood sugar stable
- Improve satiety
- Lower cholesterol – specifically via its pectin content
- Reducing the risk of many various diseases
Blueberries are known to have one of the highest antioxidant levels throughout the fruit and vegetables world.
Antioxidants prevent damage to cells from what is known as oxidation or free radical damage.
This is part of the mechanism by which blueberries have many of its health promoting effects.
On top of the antioxidant content, blueberries also contain some eye specific nutrients.
The carotenoids, lutein, zeaxanthin and vitamin E are some of these nutrients that can help you keep on top of your eye health.
On top of that, when studied in people with metabolic syndrome, blueberries helped to decrease levels of oxidized LDL, this translates into helping to lessen the risk of cardiovascular disease.
Anthocyanins and brain health
Anthocyanins are the flavonoid in blueberries that give them their wonderful rich colour.
Beyond just the colour, this compound gives a whole host of other potential health effects as well.
Blueberries that are high in flavonoids have been shown to support the increase levels of brain-derived neurotrophic factor.
This in turn may lead to a slow-down in the rate of mental aging and improvements in memory.
It can also provide protection to the brain under stressful situations by reducing inflammation.
Jim Kwik, the memory and learning coach, calls this super food, brain berries.
Read more like this
A better life with blueberries
Berry consumption in general, not just eating blueberries, can help to improve both health and quality of life.
This is due to not just the antioxidants that naturally are present in blueberries, but also the polyphenols present in the berries.
Are blueberries good for your smoothie?
As we can see, blueberries are such a multifaceted food and so how could you not include them in your diet and also in your daily smoothies.
It’s hard to think of somebody who can’t benefit from blueberries!
Our Berry Digest Smoothie, has some of these wonderful blueberries as well as many other berry favourites like strawberry, raspberry and acai.
So, whether you want all the hard work done for you or you simply like to include berries in your own home-made smoothies, rest assured you’re doing your body a lot of good!