Nothing beats that elusive body with a flat tummy and well laid out curves. We all yearn to shed off that grotesque belly fat and maintain smooth skin. Worry no more; the succulent berry has heeded to your call.
The indigo-dark purple blueberry hailed from Northern America in the early 20th century. Its first origin was in New Jersey and soon diversified to other countries in the world.
The plump and succulent blueberry has unmatched nutritional and health benefits. Besides furnishing you with vitamins, blueberries are a rich source of antioxidants.
They are rich in anthocyanin, which’s rich in antioxidants. Antioxidants are chemical substances that expel out toxic, unstable molecules and radicles within the body. Anthocyanin is also responsible for the dark hue in the berries.
Blueberries are a superfood to kill that excess abdominal fat. They are also rich in the following nutrients:
- Vitamin C
- Vitamin E
- Vitamin k
Let’s delve into the intricacies of this magical fruit.
Weight Loss Benefits of Blueberries
Blueberries are a sure way to oust that dreaded saggy fat in your tummy. A 148-gram cup of the fruit contains up to 4 grams of dietary fiber. The dietary fiber is essential in aiding digestion as well as maintaining healthy weights.
Dietary fiber adds bulk to the digestive system, thus preventing overfeeding and constipation. Food rich in dietary fiber also promotes satiety. This is a feeling of being full, hence a decrease in the appetite levels.
The fruit contains about 84 calories for a single cup, with only 15 grams of carbohydrates. These low quantities of carbohydrates help truncate the amount of fat stored under the skin, like belly fat.
The anthocyanins in blueberry have a low glycemic yield. A glycemic index is a measure of how easily a food results in increased blood sugar levels. Anthocyanins decrease the rate of glucose metabolism and insulin synthesis.
A high glucose metabolism results in increased fat production, with the excess stored under the skin. According to the BMJ, a cohort study revealed that blueberry consumption resulted in decreased type 2 diabetes levels similar to a low-fat diet.
Catechins antioxidants catalyze the fat-burning process in your belly. They help to burn out the stored fat faster, thus banishing the dreaded saggy tummy.
Indeed, blueberry is a superfood in expelling belly lab and fat. However, combine them with a consistently healthy diet and lifestyle overhaul.
Normalize on regular body exercises such as walking and jogging to deter unnecessary fat buildup in your body. Avoid a high-fat diet and stick to a nutritionally balanced diet to maximize weight loss.
Other Health Benefits of Blueberries
1) Boost Brain Function and Memory
According to NCBI, they decrease the rate of age-cognitive decline. The flavonoids help to maintain cognitive-motor coordination as well as short memory power. They nourish the brain neurons and nerve impulse relay.
2) Fight Urinary Tract Infections (UTI)
Urinary tract infections are popular with women. Akin to cranberries, blueberries are rich in anti-adhesives. The anti-adhesives deter the UTI causing bacteria, such as E. coli, from attaching to the bladder’s walls.
3) Maintaining Joint Health
The rich Vitamin C in the blueberry improves the bones’ collagen fibers, making them stronger and healthier. It also contains magnesium, phosphorous, calcium, vitamin K, and zinc. All these minerals attribute to strong bones and joints.
Low intakes of Vitamin K results in escalated bone fracture risks. Plenty of Vitamin K promotes calcium infiltration into the bones and reduces the rate of calcium loss.
Zinc maintains bone elasticity and joint movements.
4) Protect the Heart Health
The dietary fiber in this fruit helps to fight off cholesterol from the blood and heart.
Folate and Vitamin B6 deter the buildup of homocysteine. Homocysteine damages the blood vessels and ultimately collapses the heart muscles.
5) Boost the Immunity
Blueberries are rich in numerous vitamins and minerals. Vitamins significantly boost immunity and protect the body from pathogenic attacks.
6) Prevent Cancer
The vitamins in the fruit serve as antioxidants that fight off toxins from the body. These antioxidants inhibit tumor cell multiplication, thus decreasing the spread of the cancerous tissue within the body.
The flavonoids antioxidants also truncate body inflammation and the effects of colon, lung, mouth, prostate, and endometrial cancers.
7) Help to Maintain Blood Pressure
The fruit is sodium-free. Low sodium levels help to reduce the osmotic pressure in the blood, thus maintain optimal blood pressure. Calcium, potassium, and magnesium help to reduce high blood pressure (hypertension).
How to Incorporate Blueberries into The Diet?
There are many ways to enjoy this delicious fruit in each intake providing a flexible dietary option.
- Eat Plain
You can grab a handful and enjoy them plainly like any other fruit. Just wash them, and pop some into your mouth for that succulent sweet taste.
- Blend into Smoothies
Add some together with veggies, iced yogurt, milk, and sweetener into your food processor and blend them up. Mix up to your desired consistency and enjoy your smoothie.
- Garnish Your Waffles/ Pancakes
Add into your pancake batter mix. You could also toss them onto your waffles or top them onto the ready pancakes.
- Ice-Cream/ Yogurt Topping
Go for some warm blueberry topping on your favorite ice cream. You could also enjoy the berries alongside some yogurt. Clean the berries and toss them into your yogurt serving.
- Flavored Water
Toss some into your ice-cold water and spruce up the bland taste of water. With this, you’ll enjoy drinking water, as well as infusing vital nutrients into your bloodstream.
Incorporate them into your bakery products. Have some bunch into your cake or bread.
- Breakfast Cereals
Top up on your conventional oat cereals. They not only garnish the cereals but also add some great taste. However, use them in moderation to enjoy maximum nutrients from your breakfast cereals.
Commonly Asked Questions About Blueberry
1. What are they good for?
They are renowned for busting belly fat, providing mental acuity, nourishing the heart, and promoting other health benefits.
2. What Nutrients Do they Have?
They are rich sources of dietary fiber, vitamins, and antioxidants. Vitamins A, C, E, K, and antioxidants making them a superfood. Potassium, calcium, zinc, and magnesium are also present in this fruit.
3. How Many Blueberries Should I Eat Daily?
A cup is optimal daily, weighing about 150g.
4. What Happens If I Eat Too Many Blueberries?
Excessive intake could yield heartburn, bloating, and diarrhea. There is also a risk of increasing your sugar levels in the body.
5. What Is the Best Time to Eat Blueberries?
They are healthy at any time of the day. You can eat them at any time of the day, whether morning or afternoon.
6. Is blueberry High in Sugar?
No. they contain modest amounts of sugar, 15 grams per 148-gram cup.
7. Are There Any Side Effects?
Excessive consumption is likely to cause bloating, nausea, and stomach discomfort.
8. Do Blueberries Boost Metabolism?
Yes. Their fiber content adds bulk to the food and aids in digestion. The catechins speed up the breakdown of abdominal fat as well.
9. Are frozen blueberries good for you?
Prolonged intake of frozen foods may be detrimental to your respiratory tract. You risk getting touches of flu and the common cold.
10. Is it okay to eat blueberry at night?
Absolutely yes. There is no scientific evidence against eating the fruit at a specific time. They are absorbed directly into the bloodstream regardless of the time of ingestion. However, it is not recommended any food immediately before bed. In-fact allow at least 2 hours between your last meal and bedtime so the body could digest the food you eat.