If you want to eat sweet and sour juicy fruit, then blueberry has become our first choice. Blueberries are also known as blueberries in some regions of Bihar, Jharkhand, West Bengal, Rajasthan due to their dark blue color. In addition to blueberry ice cream, you can also make blueberry smoothies with yogurt and oatmeal. Blueberries are also widely used to decorate waffles, pancakes, fruit teas, fruit salads, and more. Numerous studies have shown that it is also very beneficial to health. Let us know about the benefits of blueberries and their healthy blueberry banana muffins recipe ready in minutes.
What research says about blueberries and heart health
According to a 2020 study published by the American Academy of Nutrition, blueberries are considered extremely beneficial to health due to their nutrition. For this purpose, studies were conducted using human observation, clinical studies, animal and in vitro models.
According to research, blueberries are rich in phytochemicals and anthocyanin pigments. Its color is blue due to anthocyanins. According to epidemiological studies, regular consumption of anthocyanins can prevent cardiovascular disease and type 2 diabetes. Anthocyanins lower cholesterol. It supports weight management and also provides neuroprotection.
Effective against degenerative diseases and the aging process
The Nutrition Society findings are supported by biomarker-based evidence from human clinical studies. Due to its anti-inflammatory and antioxidant properties, blueberries are also believed to be beneficial for vascular and blood sugar regulation functions. Blueberry phytochemicals may also contribute to host health by affecting the gastrointestinal microbiota. These aspects also have implications for degenerative diseases and the aging process.
Nutrition Facts of Blueberries
Blueberries are rich in antioxidants. In addition to this, it also contains fiber, vitamin C, vitamin K, manganese, potassium, folic acid, vitamin B6, and phytonutrients.
Blueberries boost the immune system
Numerous studies have shown that a cup of blueberries can provide 24% of the vitamin C if consumed regularly. This amount of vitamin C is enough for a person’s nutrition.
Control obesity and blood sugar levels
It contains 14% dietary fiber and water. Therefore, it keeps the body alive. It regulates fat burning and storage, thereby reducing belly fat and controlling weight. It also controls blood sugar levels. It also improves skin and hair health.
Here’s a Healthy Blueberry Banana Muffin Recipe
For this you need
Wheat flour (whole wheat flour) or gluten-free flour can be taken. Other than that, take baking soda, salt, bananas. Pumpkin puree can be used in place of bananas.
If organic maple syrup is blood sugar free, add a tablespoon of granulated sugar.
Curd – milk yogurt or coconut milk yogurt
1 tablespoon of flaxseed is ground with 3 tablespoons of water.
vanilla or almond extract
1 cup blueberries
How to Prepare Blueberry Banana Muffins
Combine all ingredients well and mix. Don’t hit too much. This makes it easier for the muffins to harden.
While mixing the batter in the bowl, also add 1 tablespoon of all-purpose flour. This will keep the blueberries on top.
Grease muffin bowls with ghee. Pour the batter into it and bake in the oven. Turn the temperature up for the first 5 minutes. Then reduce it. After 10-15 minutes, the nutritious muffins are ready.