She Sweats: Blueberries

July is National Blueberry Month in the United States. One cup of fresh blueberries contains 84 calories, 0.49 grams of fat, 0 grams of cholesterol, 21 grams of carbohydrates 3.6 grams of dietary fiber, 1.1 grams of protein, and meets 14% of daily requirements. In honor of the eccentric holiday and healthy fruit I am going to give ten reasons to incorporate the blue fruit more in your life—or at least when it’s in season.

1. Blueberries are full of nutrients.

Iron, calcium, potassium, magnesium, phosphorus, sodium, manganese, zinc, copper, folate, vitamin A, vitamin E, vitamin C, vitamin B6, and more nutirents important for your diet.

2. Blueberries can help maintain brain function and improve memory.

In 2012, the ANA (American Neurological Association) published a study that was conducted for six years that shows blueberries can delay cognitive aging for up to 2.5 years.

3. Bye, Bye, UTIs!

The compounds contained in blueberries prevent bacteria from attaching to bladder walls, including urinary-tract infections.

4. Milk isn’t the only substance that can build strong bones.

Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K—all of which contribute to the growth and maintenance of the bone’s structure and strength.

5. Blueberries can put a stop to cancer.

The powerful antioxidants in blueberries help protect cells against cancer-causing free radicals. Blueberries also help to prevent the growth of tumor cells.

6. Blueberries promote a healthy digestive system.

Blueberries contain fiber, which is how blueberries help to prevent constipation and assist with digestive regularity.

7. Blueberries make you feel full longer.

One of the reasons that dietary fiber is recognized as an important factor in weight loss and weight management is because fiber increases satiety, reducing your appetite. The fiber that you digest consuming blueberries does all of that while lowering your overall calorie intake.

8. Blueberries can be heart healthy too!

Fiber, potassium, folate, vitamin C, vitamin B6, and other phytonutrient content supports heart health, and can be found in blueberries. The fiber found in blueberries can also help to lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

9. Blueberries can turn the negatives to positives.

Studies have proven that blueberries have “anti-diabetic” effects because it helps to improve insulin sensitivity and lower blood sugar levels.

10. Don’t look like a blueberry!

The vitamin C found in blueberries works as a nutrient in our bodies to help prevent damage to our skin caused by the sun, pollution, and smoke. The vitamin C also promotes collagen’s ability to smooth wrinkles and improve the overall texture of your skin!

xoxo,

Nadya