Blueberries: A small fruit with big health benefits

Blueberries are not only a delicious and refreshing summer treat but also a true vitamin bomb and a treasure trove of health-beneficial ingredients. While many of us appreciate their sweet and tangy taste and convenient form for eating, few people realize their extraordinary health properties.

Blueberries, loved for their unique taste and convenience of consumption, have won the hearts of many. However, few realize how many health benefits these small fruits harbour. Eating blueberries can bring surprisingly positive effects to our bodies. Find out what properties these fruits have and why it's worth including them in your diet.

Blueberries are rich in vitamins (A, C, E, and B group) and minerals (potassium, magnesium, phosphorus, calcium, iron, zinc). They also contain numerous valuable polyphenols, anthocyanins, and phytoestrogens, which benefit our health.

Regular consumption of blueberries can:

• Protect against cardiovascular diseases: Polyphenols lower blood pressure, strengthen blood vessels, and reduce the risk of atherosclerosis.
• Support brain function and memory: Anthocyanins improve concentration and memory and protect brain cells from aging.
• Prevent cancer: Antioxidants in blueberries neutralize free radicals, which damage DNA and can lead to cancer development.
• Improve vision: Anthocyanins strengthen the retina and protect against eye diseases such as glaucoma and AMD.
• Boost immunity: Vitamin C and antioxidants stimulate the immune system and protect against infections.
• Regenerate muscles: Antioxidants help remove free radicals generated during exercise and reduce muscle soreness.
• Lower the risk of diabetes: Anthocyanins regulate blood sugar levels and improve insulin sensitivity.

Blueberries can be eaten in many ways: raw, added to yogurt, muesli, oatmeal, desserts, cakes, and smoothies. They can also be made into juice or jam.

Remember:

• Eating fresh blueberries is best, but frozen ones also retain many valuable properties.
• The recommended daily portion of blueberries is about 100-150 grams.
• Blueberries may have a laxative effect, so it's important not to overdo the quantity.