Blueberries - For A Healthy Heart And Face Without Wrinkles

Blueberries are one of the richest foods in bioactive ingredients according to the Aggregate Nutrient Density Index ( ANDI ) . The flavonoids , vitamins and minerals in them have a strong antioxidant potential, and at the same time are low in calories and have a pleasant and unique taste.

Blueberries contain the flavonoid anthocyanin , which, in addition to giving them a specific saturated color, has its antioxidant weight. In addition to anthocyanins, blueberries contain other polyphenols with the same effect as quercetin, kaemferol, myricetin and chlorogenic acid.

For its 84 calories and 21 grams of carbohydrates, 100 grams of blueberries provide 24% of the daily needs of vitamin C and 36% of the daily needs of vitamin K, which makes them a special food to support cardiovascular health.

Blueberries also contain vitamin B6, iron, calcium, potassium, magnesium, phosphorus, sodium, manganese, zinc, copper, folic acid, beta-carotene, folate, choline, vitamin A and vitamin E, which also have a beneficial effect on the cardiovascular system. system, but also for the normal functioning of the immune system and the strength of bones and joints , in particular.

Last but not least, 100 grams of blueberries cover 14% of the daily needs of dietary fiber (3.6 g), which are mainly useful for good intestinal peristalsis and the fight against constipation . With their help you can feel full for longer and, accordingly, to keep the figure in good shape.

Fiber has another benefit - with its help you can maintain a stable blood sugar leveland have a positive effect on the levels of lipids and insulin in the body, which makes them suitable for inclusion in special diets for the prevention but also for the control of diabetes.

Not only with fiber, but also with potassium, vitamin C, vitamin B6 and phytonutrients, blueberries are beneficial for controlling cholesterol and reducing the risk of cardiovascular disease. Vitamin B6 and folic acid prevent the rise of homocysteine , which has a damaging effect on blood vessels, and prevent subsequent cardiovascular problems.

Blueberries can be considered without a doubt a superfood for a healthy heart. Potassium, in general, is needed to maintain normal blood pressure . Calcium and magnesium also help in this direction. All three trace elements are contained in blueberries. Anthocyanins also help the heart. According to a study by Harvard University and the University of East Anglia, these nutrients reduce the risk of heart attack by up to 32% in women of childbearing age. For this purpose, it is enough to consume at least 250 g of blueberries per week.

Due to their specific phytonutrients, vitamin C and vitamin A, blueberries protect cells from degeneration, suppress inflammatory processes in the body and even tumor growth. There is evidence that they protect especially against certain types of cancer such as cancer of the mouth and throat, esophagus, lungs, pancreas, colon, prostate and uterus.

In general, folic acid promotes the proper replication and synthesis of DNA, which prevents mutations and cell degeneration, so this property of the tart small fruit should not be surprising.

There are data on the benefits of blueberries in the prevention of neurodegenerative diseases such as Parkinson's disease. They are useful not only because they reduce the risk of cognitive decline, but also because they improve short-term memory and motor coordination.

Not to be overlooked is the fact that due to their content of vitamin C, blueberries help the process of collagen formation and thus maintain the youth of the skin. Their consumption prevents processes in its layers caused by its exposure to ultraviolet rays, pollution and other factors that cause its premature aging and the formation of wrinkles . With cellulite, in this aspect, blueberries are still appropriate to include in the weekly menu.

However, care should be taken with the amounts of blueberries consumed in case of abnormal blood clotting and anticoagulant therapy . Then blueberries can also be eaten, but not in portions of more than 75 grams at a time and more than 200 grams per week.