Blueberries get their blue color from a flavonoid known as anthocyanins. Fruits and vegetables such as cranberries, eggplants and red cabbage are also beneficiaries of this water soluble pigment changer. Outside of providing nature with another hue of the rainbow, blueberries also have a vast amount of health benefits. Blueberries are a popular summertime favorite and rightfully so!
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Bone Health
Blueberries strengthen your bones and help maintain structure. Blueberries are rich with calcium, magnesium, manganese, zinc, iron, phosphorous and vitamin K. Our bone elasticity and strength are maintained by iron and zinc. Blueberries help ward off bone fracture due to their high vitamin K content. Low levels of vitamin K and bone fracture are correlated.
Keeps Blood Pressure in Check
High blood pressure is more severe in Black people. Diets rich in sodium doesn’t help our genetic predisposition at all. Blueberries contain magnesium, potassium and calcium - minerals that have been proven to decrease blood pressure.
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Diabetes Management
Blueberries are rich in fiber, a necessary ingredient for lowering blood glucose levels in type 1 diabetes. Type 2 diabetics who consumed blueberries also showed healthy blood sugar, lipid and insulin levels. Studies have shown that eating 3 servings of blueberries per week reduced participants' risk of type 2 diabetes by 7%.
Good for the Heart
Heart disease, like diabetes, affects Black people disproportionately. Where do we start with the benefits of blueberries with this one? First, the high fiber content in blueberries lowers the total amount of cholesterol in the blood. Minerals like potassium, folate, vitamin C, vitamin B6 and phytonutrient content all contribute to optimum heart health.
Cancer Fighter
Good news for Black men: prostate cancer can be warded off by a healthy dose of blueberries in your diet. The vitamin C, vitamin A and phytonutrients in blueberries have powerful antioxidants that protect your cells from tumor growth and inflammation. The folate in blueberries also serves as synthesis and repair agents, stopping the formation of cancer cells from mutations. Throat, lung, mouth, pharynx, endometrial, pancreatic and colon cancer all benefit from the bluest eye of fruits.
Bowel Regularity
If you’re having trouble getting back and forth to the toilet with a regular stool, blueberries are the tool to get your bowels moving. That powerful thing called fiber is responsible for preventing constipation and keeping your digestive tract in tip top shape.
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Appetite Suppressant
If you’re on a diet and always feeling hungry at the end of that meal prepped breakfast of yours, try eating some blueberries. The fiber inside of blueberries increases satiety and reduces your appetite.
Eye See Clearly
Blueberries contain phytonutrient antioxidants that protect your eyes from oxidative stress. This fruit also protects oyur retina from sunlight damage.
Blueberries are perfect snacks for the morning, lunch and even dinner. Whether you’re eating them whole, in a fresh juice or as an additive to your salad, blueberries are a great way to improve your overall health as you can see.
