Blueberries have long been considered a "superfood" thanks to their rich vitamins, minerals and especially the antioxidant anthocyanin compound. Eating this fruit regularly can reduce the risk of heart disease and type 2 diabetes, support weight maintenance and improve memory.
When is the best time to eat?
According to nutritionist Jamie Johnson, RDN, University of Michigan (USA), the time to eat blueberries during the day is not too important, but combining them with healthy fats and protein will maximize the ability to absorb nutrients. Vitamin K in blueberries is a fat-soluble vitamin, so eating it with yogurt, cheese or nuts will help the body absorb it better, Johnson explains.
Research also shows that maintaining a regular habit of eating blueberries, about three portions of half a cup per week, brings clear benefits to cardiovascular health. In addition, blueberries can be eaten fresh, frozen or blended while still retaining their nutritional value.
Long-term weight and health benefits
In a study comparing 16 fruits, the group that ate a lot of blueberries gained significantly less weight. Another study on twin brothers also showed that people who consumed a lot of blueberries had lower fat mass. In addition, eating a lot of blueberries helps reduce inflammation, lower bad LDL cholesterol and slow the progression of type 2 diabetes.
Blueberries are also especially helpful for the brain. People who eat a lot of blueberries and strawberries have a lower rate of cognitive decline as they age. Antioxidants in blueberries help neutralize free radicals, reduce DNA damage and chronic inflammation, factors related to aging and neurodegenerative diseases.
A cup of blueberries (150 grams) provides about 96 kcal, 3.6 grams of fiber, 12 mg of vitamin C and 29 mcg of vitamin K. This is a low-sugar but nutritious food, suitable for people who want to control their weight.
How to prepare and note when using
Fresh and frozen kumquat trees both retain their antioxidant content. However, blueberries cooked at high temperatures, such as jam or baking, may lose some nutrients. In particular, frozen blueberry smoothie is still the optimal choice for breakfast or after exercise.
In addition, blueberries are a fruit with low FODMAP content, safe for people with irritable bowel syndrome (IBS). This makes them a digestive-friendly choice compared to many other fruits.
Expert Jamie Johnson emphasizes: The important thing is not when you eat blueberries, but how you eat them regularly and combine them properly. This habit will bring long-term health benefits".
