blueberries

5 Facts about Blueberries

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5 Facts about Blueberries

Blueberries have a dark blue skin and are one of the healthiest fruits and berries. Here are 5 facts as to why blueberries are good for you.

Antioxidants

Phytochemicals which are plant compounds give blueberries there rich colour and also act as antioxidants. Blueberries are then able to help prevent free radical damage to the cells. There are a number of health benefits attached to antioxidants and work best when they are consumed in food rather than in a supplement.

Nutritious

Blueberries are good sources of B complex vitamins which help your body convert food into energy. Vitamins C and E increase antioxidant activity. Blueberries also contain numerous minerals including potassium, zinc, iron, selenium and manganese.

Low in Calories

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Not only do blueberries offer nutritional value but they also have few calories. A cup of fresh blueberries only contain about 80 calories which is great for your waistline. Blueberries are also a great source of fibre so nibbling on these delicious fruits will help tie you over until your next meal without ruining your diet.

Easy to Find

Blueberries are can be found in any grocery store and are available all year round. In your fresh produce section you will be able to find blueberries. You should look for blueberries that are plump and dark in colour. You will also be able to find blueberries in the freezer section.

Delicious

Not that you need any more reason to eat blueberries, but they are actually delicious. You can serve blueberries in a number of ways from a simple dessert with a little whipped topping and chopped nuts, you can add them to hot or cold cereal and they make a great addition to a healthy salad. You are able to use blueberries as an ingredient in a number of recipes.

Blueberries are then a great superfood to have. They are packed with healthy and nutritious properties and taste great.

 

Superfoods to Keep you Healthy

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Superfoods to Keep you Healthy

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There are plenty of superfoods out there and some tastes better than others but there is no denying that these superfoods contain various disease fighting nutrients without too many calories.

Here are some of the better tasting superfoods that you can try and how they are able to help you.

Superfoods

Berries

Berries are a great source of fibre which is an important nutrient for a healthy digestive system. Fibre is able to promote weight loss as well. Raspberries contain the most fibre at 8 grams per cup and also contain ellagic acid which is a compound that has anti-cancer properties. The same amount of blueberries have half the fibre but they contain anthocyanin’s and antioxidants that will aid in keeping your memory sharp as you get older. A cup of strawberries contains 3 grams of fibre but more than a full days recommended dose of vitamin C that helps to skin firm.

Eggs

Eggs are a high quality protein. Even if you are watching your cholesterol, a daily egg will most likely fit into your eating plan. The yolk of an egg contains lutein and zeaxanthin which are two antioxidants that will keep you healthy. There has also been links to these two to reduce the risk of age related muscular degeneration.

Beans

Beans are a good source of iron which helps transport oxygen from your lungs to the cells in your body. Your body is not able to absorb iron in plant based foods like beans so it is best to pair them with a vitamin C rich food like sweet potatoes so you can boost your iron absorption. Beans are also a source of fibre that benefits blood cholesterol levels.

Nuts

Nuts are great source of unsaturated fats that are healthy for your heart. Walnuts are the best as they have a high level of alpha linolenic acid.

Oranges

Oranges are an excellent source of vitamin C. Vitamin C is vital in the production of white blood cells and antibodies that help to fight off infection. Vitamin C is also a powerful antioxidant that helps to protect cells from free radical damage and helps to produce collagen top keep skin firm.

Sweet Potatoes

Sweet Potatoes are brilliant because of their alpha and beta carotene. These compounds are converted into the active form of vitamin a which is great for your eyes, bones and to keep your immune system healthy. They also work as antioxidants that promote free radicals to combat disease. Just one medium sweet potato provides 4x the recommended daily value of vitamin A and C, B6, manganese, potassium, lutein and zeaxanthin.

Broccoli

Broccoli is packed with vitamin C, A and K. Broccoli is one of the top superfoods as gives a healthy dose of sulforaphane that stimulates the body’s detoxifying enzymes.

Spinach

Spinach is packed with vital nutrients including vitamin C, A and K and well as fibre, iron, potassium, calcium, magnesium and vitamin E. This is a delicious source of folate which is a water soluble B vitamin that aids in producing DNA and form healthy new cells.