Blueberries are rich in anthocyanins, powerful antioxidants that counteract oxidative stress, have a beneficial effect on metabolism and support intestinal flora.
Based on clinical and animal studies, daily blueberry consumption may be associated with lower liver lipid levels in nonalcoholic fatty liver disease (NAFLD), as measured by imaging tests. Anthocyanins may work by reducing fat synthesis and increasing fat metabolism. Several studies also suggest that insulin sensitivity may increase and LDL cholesterol levels may slightly decrease.
Mechanistically, anthocyanins may support insulin action and cholesterol balance through enzymes and signaling pathways, thereby influencing the relationship with fat and carbohydrate metabolism.
Blueberries reduce oxidative damage by neutralizing free radicals. They also reduce inflammation, benefiting metabolism and the cardiovascular system.
Add half a cup (75 grams) of fresh or frozen blueberries to your breakfast. You can add them to a spinach and Greek yogurt smoothie, or sprinkle them over your oatmeal.
-Great as a snack with a handful of almonds.
-Goal: 4-5 times a week. If possible, choose organic blueberries.
Avoid sweetened or strained cranberry juices. These lack fiber and raise blood sugar levels more quickly.
