You are not alone if you have been hoarding blueberries lately. The peak of blueberry season is during the summer months (July to August, in particular) and these days they can be found everywhere, from the farmer's market to the grocery shop.
Although blueberries are a great snack on their own, they are also delicious mixed into smoothies, tossed into salads, stirred into cocktails and baked into blueberry muffins, cakes, scones and tarts - the list is long.
Their endless appeal makes them one of the most popular berries to buy, not to mention all their health benefits (we see you, antioxidants!). But can you eat this fruit every day?
Denver-based dietician Jordan Hill of Top Nutrition Coaching was asked to weigh up the pros and cons of eating this superfood on a regular basis.
According to Hill, blueberries have long been considered a 'superfood' because they provide many different nutrients that contribute to various positive health effects.
'These effects include benefits for the heart, brain, digestion, eyes and skin,' says the expert. Furthermore, blueberries can contribute to the management of type 2 diabetes, cancer prevention and weight management due to their antioxidant and anti-inflammatory properties.
Regarding this powerful berry's link to fertility and prenatal health, Hill says that blueberries' anti-inflammatory properties may help alleviate some of the discomforts associated with menstrual cramps and inflammation.
'Their fibre content may also help regulate blood sugar levels and contribute to heart and digestive health,' he adds.
Finally, an earlier study from the National Library of Medicine states that a higher intake of flavonoids, particularly from berries, appears to reduce rates of cognitive decline in older adults.
The healthiest ways to eat blueberries
With so many health benefits associated with blueberries, one would think that eating blueberries by the truckload would be fine, but because this berry contains a moderate amount of sugar - about 15 grams per cup - one must be careful how one ingests this sweet fruit.
"Some of the healthiest ways to consume blueberries are fresh and raw, because they retain more of their nutritional value without being processed or cooked," says Hill.
Tip number one is to enjoy a few as a morning or afternoon snack, on their own or mixed with other berries such as strawberries and blackberries, followed by their use in smoothies, used as a topping for oatmeal, yoghurt and salads, or frozen into popsicles.
As difficult as it may be in the middle of summer, cakes and confectionery are not the healthiest ways to enjoy the superfood. "The least healthy ways to eat blueberries are sugary desserts or fried recipes," warns the expert.
What happens to the body if you eat blueberries every day?
"If consumed daily, a person is likely to have an increased intake of antioxidant and anti-inflammatory foods, which can lead to improved heart health, digestive health, blood sugar regulation, cancer risk and chronic diseases," Hill explains.
It is important to note that the consumption of this fruit alone may not be able to bring about these effects, but when included in a balanced and varied diet, it has a number of potential positive results, according to the dietician.
Another piece of good news for blueberry lovers: besides being generally safe to eat every day (unless you are allergic), they are low in calories. According to the Mayo Clinic, a one-cup serving of blueberries contains 25 per cent of the recommended daily value of vitamin C and 4 grams of dietary fibre, as well as containing only 80 calories.
This means that it is possible to satisfy a sweet tooth with a serving of fruit under 100 calories, but what happens if you overdo it?
"Incorporating blueberries into the daily diet can contribute to overall well-being," says Hill, "However, as with any other food, moderation and variety are important." Although blueberries are nutritious, relying exclusively on one type of food could lead to an unbalanced diet.
Instead, Hill recommends eating a wide range of nutrient-rich foods to ensure that you get all the vitamins, minerals and other nutrients your body needs to function optimally.
How many blueberries can you eat in a day?
Hill notes that the recommended daily intake of blueberries may vary depending on age, gender, activity level and general dietary needs. However, the recommended portion of blueberries is considered to be 1/2 cup.
What happens if you eat too many blueberries?
Given their delicious nature, the desire to consume one or two pints of blueberries at one time is valid, but Hill advises against it. 'Overconsumption of blueberries can cause potential health problems, such as excessive calorie intake, fibre overload leading to gastrointestinal problems, blood sugar spikes, and oxalate overload leading to kidney stone formation,' the expert explains.
For this reason, we suggest sticking to the recommended daily intake of 1/2 cup. After all, there is always tomorrow to start again.
Source: Parade
