How many blueberries should I eat?

In this short article, we will answer the question “How many blueberries should I eat?” and show you the benefits of blueberries to your body.

How many blueberries should I eat?

Your age will influence the proper serving size of blueberries. 

For kids aged 1 to 3, 1/4 cup of blueberries is an appropriate serving size, while for kids aged 4 to 5, 1/3 cup of blueberries is an appropriate serving size. 

Those between the ages of 6 and 12 and healthy people over the age of 18 can enjoy the same serving size of blueberries, up to 1/2 cup, or 74 grammes.

What are the benefits of including blueberries in our diet?

Consuming blueberries has the following primary health advantages:

  1. Lower triglycerides

Because they are high in fibre and antioxidants like polyphenols, blueberries help lower blood levels of LDL cholesterol and triglycerides, which lowers the risk of cardiovascular disorders including atherosclerosis and myocardial infarction.

  1.  Control heart rate

Anthocyanins, phytochemicals with antioxidant and antihypertensive properties, are abundant in blueberries. 

These chemicals work by enhancing the function of endothelial cells, which line the inner surface of blood vessels and help to regulate blood flow and blood pressure, thereby preventing the onset of hypertension.

  1. Avoid cancer.

Large concentrations of phenolic chemicals, which are strong antioxidants with anticancer qualities that work by reducing oxidative stress in the body to prevent DNA damage and stop the growth of cancer cells, are found in blueberries. 

In this approach, blueberries may aid in the prevention of various cancers, including those of the colon, prostate, breast, and cervix.

  1. Boost mental capacity

Anthocyanins, plant compounds with anti-inflammatory and antioxidant properties, are present in blueberries and can delay mental ageing, improve cognitive function, increase memory capacity, and reduce oxidative stress and inflammation of brain cells. 

They can also help prevent the onset of neurodegenerative diseases like senile dementia or Alzheimer’s disease.

  1. Manage your diabetes

Blueberries are a highly suggested fruit for the management and prevention of type 2 diabetes because they contain bioactive components with antidiabetic qualities that help lower glucose levels in the body and improve insulin sensitivity, the hormone responsible for controlling blood sugar.

  1.  Keep urinary infections at bay

Due to the presence of chemicals called proanthocyanins, which inhibit germs from adhering to the urinary system, blueberries have antibacterial qualities that help prevent and treat urinary tract infections brought on by the bacteria Escherichia coli.

This fruit also has a lot of vitamin C, which helps to prevent bacteria from growing in the urinary system.

  1.  Support for weight loss

Because they are low in calories, high in water, and high in fibre, blueberries help people lose weight by boosting satiety, lowering calorie intake, and reducing the craving for sugary foods.

Blueberries are a fantastic fruit to include in diets to lose weight since they also contain antioxidant elements that help boost insulin sensitivity and reduce the formation of fat in the body.

  1. Enhance your gut’s microbiome

A portion of the anthocyanins in this fruit is not absorbed by the digestive system, acting as a prebiotic food and promoting the growth of intestinal bacteria that are good for your health, such as lactobacillus and bifidobacteria. 

These microbes control bowel movements and strengthen the immune system.

  1. Safeguard the liver.

In addition to lowering the levels of inflammation in liver cells brought on by acute liver damage, such as liver fibrosis, which can raise the risk of liver damage, blueberries also contain antioxidant and anti-inflammatory substances. 

  1. Support for recovering muscles

Concentrated blueberry juice, which has antioxidant and anti-inflammatory qualities that work to stop oxidative damage to muscle tissues, can be consumed before or after physical activity to assist in minimising muscle fatigue and speeding up muscle recovery.

Does blueberry help you to lose weight?

Yes. You must first keep in mind that there is no magic meal or supplement that may cause weight loss on its own before you can determine if blueberries aid in weight loss. 

Reeducating oneself about eating while engaging in physical activity is a necessary step in the process of losing weight. In other words, blueberry/blueberry aids in weight loss rather than causes it. 

It is a fruit with few calories and plenty of nutrients; it is neither oily nor salty, making it a great choice for people who want to or need to lose weight healthily and naturally.

Conclusion:

In this short article, we answered the question “How many blueberries should I eat?” and have also shown you the benefits that eating blueberries can bring to your body.

References:

https://www.quora.com/What-is-a-healthy-amount-of-blueberries-to-eat-daily

https://www.sciencedaily.com/releases/2019/05/190530101221.htm#:~:text=%22The%20simple%20and%20attainable%20message,daily%20to%20improve%20cardiovascular%20health.

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