当你抓住和咬它们时,你有没有想过蓝莓的潜在好处?是的!美味的蓝莓是营养密集的,对健康,头发和皮肤具有卓越的益处。

直到20世纪,尚未发现蓝莓的种植。在培养之前,这些水果可在北美的丛林和森林中获得。

蓝莓对甜味和酸味的味道进行了融合;这些奇妙的水果用于制作许多日常食物,如浇头,堵塞,果冻等。阅读所有优势详细信息。

Blueberri的历史es:

Originating from North America, blueberries’ were primarily found in the wild and cultivated in parts of Europe and Asia. Their popularity reached worldwide after they were introduced to native America.

蔓越莓与蓝莓和越橘,哈克比尔兰,烟火,farkleberry等是密切相关的,是蓝莓家族中的一些其他物种。

什么是蓝莓?

Originally from the continent of North America, blueberries are small blue-sh purple fruits. These fruits are easy to add to your diet, whether in the form of fresh fruits or add them to your breakfast or sometimes in jams and jellies.

蓝莓类型:

蓝莓广泛分为四种类型,它们是:

1. Highbush:

Highbush蓝莓是众多种植的蓝莓。北高胸蓝莓和南部高臀蓝莓是两个品种的高臀蓝莓。

2. Lowbush:

与Highbush蓝莓相比,Lowbush较低,需要修剪。Lowbush蓝莓的一些例子是红宝石地毯和高顶帽子。

3. Half-high Blueberries:

高臀和低胸蓝莓之间的交叉被称为半高蓝莓。它们高得多,增长到中档大小。Bluegill,Northland,North Country,Polaris,爱国者是半高蓝莓的一些例子。

4.兔子蓝莓:

These blueberries can withstand very high temperatures and are designed to grow in the southern parts of America. Tifblue, premier, Brightwell, climax, powder blue are some of the examples of rabbiteye blueberries.

蓝莓是健康的好吗?

Like many other berries, blueberries are power-packed with nutrients that are very beneficial for your body. It has vitamins K, C, B, and minerals like iron, potassium, magnesium, and phosphorus, along with a healthy dose of fiber, fats, and proteins.

You can incorporate blueberries into your diet in many ways reaping all the benefits it has to offer.

Blueberries Nutrition Facts:

一杯新鲜的蓝莓包含:

  • Calories- 84.
  • Cholesterol- g.
  • Protein – 1.1 g.
  • Fat – 0.49.
  • Carbohydrates – 21.45.
  • 饮食纤维 - 3.6克。
  • Total sugars – 14.74 g.
  • 维生素C - 24%RDI。
  • 维生素B6 - 5%RDI。
  • K Vitamin – 36 % RDI.
  • 钙 - 9毫克。
  • 铁 - 0.41毫克。
  • 钾 - 114毫克。
  • 镁 - 9毫克。
  • 磷 - 18毫克。
  • 钠 - 1毫克。
  • 锌 - 0.24毫克。
  • Folate – 9 mg.

关于蓝莓的健康事实:

以下是蓝莓的一些健康事实列表:

  • Blueberries help improve your daily stamina. It enables you to remember things better by keeping your memory sharp.
  • 它有助于保持您的消化系统检查,从而保持整体健康。
  • Blueberries have anti-aging properties that are very effective in keeping your skin glowing and youthful.
  • Blueberries give your hair a shining effect and improve your hair volume.
  • It improve bone health, making them strong and rigid, according to research.
  • Blueberries are an excellent addition to many dishes, which enhances their taste.

蓝莓对皮肤,发型和健康的最佳益处:

我们向您展示一些最佳的蓝莓益处,用于头发,皮肤和健康:

Health Benefits Of Blueberries:

We present you with some of the best health benefits of blueberries:

1.改善肠道健康:

纤维在保持肠道健康方面发挥着重要作用。一杯蓝莓含有近4克纤维,使水果成为优秀的纤维源。蓝莓的消费将支持一个健康的微生物组,从而保持肠道健康在一个好地方。因此,无需进一步的ADO,将这些美味多功能的水果添加到均衡的饮食中,您可以看到肠道健康和整个身体的差异(1)。

2. High in antioxidants:

Blueberries have antioxidants like vitamins C, E, A and antioxidant compounds like anthocyanin, ellagic acid, etc. The antioxidants present in blueberries protect your body from the effects of free radicals, thereby preventing many health issues.

与所有普通水果和蔬菜相比,蓝莓有highest antioxidant levels. Anthocyanins are one group of flavonoids added to the beneficial effects of these fruits (2)。

如何消费:

消耗蓝莓三个星期以获得抗氧化剂的好处。

3.保护肝脏:

蓝莓保护您的肝脏免受氧化应激,减少炎症,因为它是一种丰富的抗氧化剂来源,花青素。它还可能降低纤维化的风险保护肝脏免受任何损坏。您可以在饮食中包含蓝莓,并自然保持肝脏健康状况(3)。

如何消费:

每周两次或三次喷射蓝莓的消费有助于保护您的肝脏。

4. Treats Diabetes:

蓝莓有助于调节身体中的糖水平,因为它具有低血糖指数。根据研究,蓝莓对胰岛素抵抗和糖尿病等健康问题的人有益。当定期消费时,一杯蓝莓为您提供了急需的健康提升,因为它具有类黄酮。

如何消费:

You can decrease the excess amounts of blood sugar levels by consuming three servings of blueberries and other fruits like apples, raisins, and grapes.

5. Reduces Cholesterol Levels:

对于整个身体的功能,高胆固醇水平可能会非常损害,导致与心脏有关的一些健康问题。蓝莓有助于细胞分解胆固醇,因为它们含有称为pterostilbene的化合物(4)。

如何消费:

To keep a check on your cholesterol levels, a healthy intake of blueberry juice twice a week can be helpful.

6. Prevent Cancer:

已显示氧化损伤与癌症直接联系(5)。氧化过程通过对您的DNA造成损害,产生使恶性细胞的自由淋树脂产生。蓝莓抑制氧化造成的损害,因为它是富含抗氧化剂的源泉。

警告:由于氧化是该过程的自然部分,富含抗氧化剂的食物的过度消耗可能会对您的身体产生不利影响。因此,要获得蓝莓的好处,适量消耗它们。

7.改善心脏健康:

蓝莓有一种称为花青素的化合物,归因于经常消费的心血管健康(6)。Anthocyanins reduce the possibility of a heart stroke by breaking down the cholesterol clogging your arteries and dilating blood capillaries (7)。

如何消费:

对于一个生长的人来说,每周两次或三次/蓝莓的消费就足够了。

8. Improve Brain Health:

由我们体内氧化过程引起的应力会产生负面影响脑功能。根据动物研究,蓝莓有抗氧化剂,可能影响你的大脑领域对智力(8)。通过使老化神经元受益,它导致细胞信号传导的改善。

根据成人的一些研究,蓝莓的消费经历了大脑功能改进,他们最初有认知障碍(9)。

如何消费:

直接喝果汁或吃蓝莓水果。

9. Maintain Healthy Bones:

Blueberries are nutritious fruits with minerals essential for bone health, such as phosphorous, calcium, magnesium, manganese, zinc, and Vitamin K. These minerals help build and maintain bone structure and strength when taken in adequate amounts.

钢铁和锌的维持和关节的强度和弹性(10)。There is a higher risk of bone fracture when your body has low amounts of vitamin K., But calcium absorption is improved when you consume an adequate amount of vitamin K (11)。

如何消费:

为了防止骨损伤,在两次/三天内应该每次吃7-8块实木的蓝莓。

10.蓝莓用于减肥:

Blueberries are low in calories and rich in fiber, making them an理想的零食选择减肥人. The soluble fiber in blueberries makes you feel complete for extended periods by slowing down the process of digestion. Therefore if you want to lose weight healthily, include blueberries in your diet instead of sugary foods.

11.保持血压水平:

Blueberries are free of sodium which is an essential factor in keeping high blood pressure at bay. Adequate intake of the minerals magnesium, potassium, and calcium seems to lower blood pressure. More diversified research is needed to confirm the effects of blueberries on blood pressure.

12.舒缓炎症:

Blueberries have many antioxidants like vitamins A and C that decrease and soothes inflammation in your body. Consumption of blueberries provides relief from joint pain, knee pain, or inflammatory diseases like arthritis, gouts, etc., with its anti-inflammatory properties (12)。

13.治疗尿路感染:

Blueberries have a large polymer-like molecular compound that iseffective in providing relief from UTI. These polymers prevent urinary tract infections by inhibiting the urinary tract’s lining’s inner walls with certain bacterial colonies like E.Coli. Blueberries provide comfort from UTI with their antibiotic properties (13)。

如何消费:

消耗的蓝莓汁可以是有效的治疗方法,以防止UTI。

14. Eye Care:

蓝莓具有称为花青素的黄酮类化合物,可改善双目视觉。花青素的血管活性特性通过扩张眼肌血细胞增强血液循环和更好的视觉(14)。According to researchers, blueberries improve binocular vision significantly, yet they have a negligible impact on night vision.

See More:蔓越莓水果福利

蓝莓对皮肤的好处:

蓝莓具有必需的营养素,如维生素C,可以有效地治疗皮肤问题,并为您提供发光和明亮的表面。

15. Heals Wounds:

当您的皮肤损坏时,可以在您的身体中找到高水平的自由碱。蓝莓具有高抗氧化剂和维生素K和C,可有效地支持伤口愈合(15)。受损的皮肤有自由植物,这些抗氧化剂可能导致炎症或氧化应激。蓝莓潜在地加速了它们的高抗氧化含量的愈合过程(16)。

警告:确保不要直接在开放的剪切或烧伤时涂抹蓝莓,因为它可能导致感染。

16. May Help With Psoriasis and Eczema:

Some of the inflammatory conditions that cause discolored and itchy patches, called psoriasis and eczema, have lower antioxidant levels (17)。蓝莓中存在的抗氧化剂通过减少牛皮癣和湿疹爆发而降低氧化应激,尽管需要更彻底的研究(18)。

17. Fighting Acne:

Salicylic acid has a salt called salicylates present in a high concentration of salicylates present in blueberries. Salicylic acid is a commonly used ingredient in many beauty products that act against acne-causing bacteria. This is an effective treatment for acne since blueberries have this salt in high amounts (19)。

How to Apply:
  • Crush the blueberries, and add citrus juice and honey in a bowl.
  • Apply the mixture to your face and let it stay for about 15 minutes.
  • Use lukewarm water to wash your face.
  • 每天使用此补救措施是有效的还原痤疮。

18.抗衰老:

蓝莓具有大量的抗氧化剂,防止自由基造成的损害。维生素A和C和黄酮类化合物是蓝莓中存在的一些主要抗氧化剂。

蓝莓通过用抗氧化剂和植物化学物质中和自由基来防止对皮肤的进一步损坏。它有助于治愈破碎的毛细血管并加强血管(20)。

How to Apply:
  • 拿一个碗,加入蓝莓酱,酸奶和蜂蜜。混合它们。
  • Apply the paste to your skin and leave it on for 10 to 15 minutes.
  • 为避免衰老的迹象,请在洗澡前涂抹这种粘贴。

19. Removal of Under Eye Darkness:

无论年龄如何,许多人都面临的常见问题是常见的问题。蓝莓中存在的维生素A和C.help you eliminate dark circles导致发光的表面。

How to Apply:
  • 将棉球浸泡在一杯蓝莓汁中,并将其涂抹在眼睛下的黑暗区域。
  • Let it stay on top and under your eyelids for about 10 minutes. Wash your eyes with warm water.
  • For effective results, use this remedy before going to bed.

20. Removal of Dry Skin:

不当水合是皮肤干燥的原因之一,很多人都面临这个问题。蓝莓中存在的纤维和水含量使您的皮肤保湿,保持丰满和美丽。金沙真人探球平台果汁穿透你的皮肤,帮助你处理皮肤的粗糙度。

21.减少蜘蛛静脉的外观:

Spider veins give your skin an aging effect which makes dilated blood vessels appear close to your skin. The weak vessels make your skin look splotchy. Blueberries reduce redness due to the loosened blood vessels by getting rid of the free radicles with antioxidants.

How to Apply:

蓝莓的益处头发:

随着许多健康和皮肤效益,蓝莓在护发中发挥着重要作用。

22. Promotes Hair Growth:

Blueberries prevent hair loss and encourage hair growth with the chemical proanthocyanidins present in them (21)。This chemical present in this wonderous fruit boost hair growth by stimulating the hair follicles efficiently.

How to Apply:
  • Crush a pack of blueberries and add olive oil to it.
  • 将混合物涂抹在头发根部,让它停留约20分钟。
  • 使用温水洗手。

23.预防过早灰尘:

过早毛的灰色是我们许多人的问题,无论性别如何。脱毛颜料和角蛋白,遗传问题和维生素B12的缺陷可能是原因导致头发过早灰色的原因。经常消耗蓝莓将帮助您的头发保留其天然色,因为它是一种丰富的维生素B12来源(22)。

How to Apply:
  • Prepare a paste by grinding Blueberry and olive oil.
  • 均匀地将糊状物涂抹在头发上,让它停留约20分钟。
  • For effective results, use this remedy once a week before taking a bath.

See More:Benefits Of Blackberries

健康的蓝莓食谱:

Here is a list of some of the easy DIY blueberry recopies you can try:

1.蓝莓冰棒:

原料:
  1. 1 ½ cup of fresh blueberries.
  2. 1½汤匙水。
  3. ¼杯椰奶。
  4. 5汤匙枫糖浆。
  5. ½杯杏仁牛奶。
  6. Popsicle molds.
准备:
  • 加入蓝莓,水和三汤匙枫糖浆到平底锅。
  • 煮沸含量,直到形成浓稠的糖浆。
  • Once the contents reach syrupy consistency, switch off the stove without mashing the blueberries.
  • 拿一个小碗,加入两个枫树糖浆,杏仁牛奶和椰子牛奶,并彻底搅拌内容。
  • 填充椰子 - 杏仁混合物一半超过一半的冰皮霉菌。
  • Add a spoonful of blueberry syrup to the mold.
  • 将模具放入冰箱中约4至5小时,直到POP是固体。

2.蓝莓燕麦片:

原料:
  1. 两杯水。
  2. ¼肉桂的TBSP。
  3. 两个蜂蜜tbsp。
  4. 2/3杯燕麦片。
  5. 1/3杯蓝莓。
  6. ½杯低脂牛奶。
准备:
  • 采取中等大小的平底锅并煮沸水。
  • 添加燕麦片,肉桂和蜂蜜。
  • Mix it without forming lumps.
  • Put the stove in simmer let the water get absorbed, cooking the oatmeal thoroughly.
  • Now add milk and blueberries to the oatmeal.
  • Cover the pan and let it cook for five minutes.
  • Once you hear the blueberries pop and the oatmeal has a creamy consistency, switch off the stove.

3. Blueberry Smoothie:

原料:
  1. 一杯新鲜的蓝莓。
  2. One cup of plain yogurt.
  3. ¾ cup of reduced-fat milk.
  4. Two tbsp of sugar.
  5. ½ tbsp of vanilla extract.
  6. 1/8汤匙的肉豆蔻。
准备:
  • Place the blueberries, milk, yogurt, nutmeg, vanilla extract, and sugar in a blender.
  • Blend the ingredients thoroughly until you get a frothy mixture.
  • 为冰沙新鲜。

蓝莓副作用:

过度消费甚至一件好事哈ve its own set of adverse effects. The same stands true for consuming blueberries in excess. Here are some of the side effects it may cause:

  • 摄入太多的蓝莓可能会导致头皮中的干燥。
  • 便秘和不安的可能是由于蓝莓中的大量纤维。因此,请确保您以所需的数量分配它们。
  • 水杨酸盐是蓝莓大量中发现的化合物。如果您对这种物质过敏,它可能会引起疾病。
  • Blueberries are filled with high amounts of Vitamin K. if you consume it in one go, it may cause breathing, digestion, and swallowing.
  • 虽然蓝莓可以有助于糖尿病患者,但由于血糖水平降低,消耗它们的含量超过可能导致立即崩溃和癫痫发作。
  • 蓝莓可能不适合石食物过敏的人。
  • 怀孕女士们需要在消耗蓝莓之前咨询他们的医生,以确保他们不会妨碍宝宝的增长。
  • 护理母亲还需要避免过度消费,因为它可能导致母亲和童话问题。

蓝莓非常健康和营养,为健康,皮肤和头发提供益处。消费的蓝莓对身体的几个方面有很多影响,例如提高您的心脏健康,脑功能等。您可以轻松地将这种奇妙的水果纳入您的饮食中以获得冻结或新鲜的所有益处。别忘了让我们知道这篇文章如何帮助你!

免责声明:本文的内容仅供参考,而不是用于医疗建议的替代品。虽然信息根据我们的知识准确,但该网站对您的身体的效果不负责任。

FAQ:

1.每天吃蓝莓是安全的吗?

ANS:According to a few studies, a bowl of blueberries has several benefits, from boosting immunity to reducing the risk of diabetes. Consuming a small number of blueberries also prevents deficiencies and any metabolic syndrome by strengthening the metabolism.

2.如何选择蓝莓消费?

ANS:Look for blueberries that are firm, plump, smooth-skinned, and dry when you want to buy them fresh. Although size doesn’t matter, make sure the berries have a deep purple-blue to a blue-black color with no stem or leaves and a silvery surface bloom.

3.如何存储蓝莓以备将来使用?

ANS:You can consume frozen and thawed blueberries without having to worry about the loss of nutrients. When you are freezing blueberries for future use, make sure they are frozen individually and have movement when you shake the container. Blueberries last for a year when frozen and last about two weeks when refrigerated.

关于Saanvi.

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.
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