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Regular consumption of blueberries is associated with significant benefits for various aspects of health, including the immune system and cholesterol levels. It is currently blueberry season in Central Europe, so fresh, locally harvested fruit is readily available.
Although blueberries (also known as bilberries) are relatively small, they contain a lot of healthy fiber and antioxidants. Another advantage is that they are among the fruits with the lowest sugar content, reports nutritionist Alexis Supan of the Cleveland Clinic (USA) in a recent press release.
Protection against cell damage
Eating blueberries can protect the body very effectively against cell damage thanks to the antioxidants they contain. According to the expert, it is known that foods with a high antioxidant content help to fight off so-called free radicals. These can damage cells and cause various diseases.
Good for cholesterol levels
But not only the antioxidants in blueberries, but also the fiber they contain is associated with various health benefits. For example, fiber is known to have a positive effect on cholesterol levels, among other things, adds Supan.
Stronger immune system
According to the nutritionist, the vitamin C content in blueberries is particularly noteworthy. Vitamin C not only strengthens the immune system, but also ensures strong bones.
When it comes to integrating blueberries into your diet, there are many easy-to-implement options. The healthy berries can be enjoyed on their own as a snack or combined with oatmeal, for example, says the expert.
A particularly good alternative for hot summer days are blueberries that have been soaked in Greek yogurt or low-sugar Greek vanilla yogurt and then frozen. This way you can snack on blueberries in between meals, which are much healthier than regular ice cream.
It should also not be forgotten that eating fruit generally promotes health.
Lower risk of cardiovascular disease
The health benefits of blueberries include a reduced risk of cardiovascular disease, according to an independent study published last month in the journal Frontiers in Psychology.
This research found that blueberry consumption was associated with a significant improvement in what is known as flow-mediated dilation, an indicator of endothelial function and vascular health.
At the same time, consumption was associated with an improvement in the reactive hyperemia index and, in addition, with a significant reduction in diastolic blood pressure, the researchers add.
Blueberries are very healthy overall and regular consumption can, among other things, help improve cholesterol levels, lower blood pressure, protect against cell damage and reduce the risk of various diseases. (as)