Among the many fruits available in nature, i blueberries they are among those that contain the most high amounts of antioxidants. These chemicals, by binding to free radicals, mitigate inflammation and oxidative stress. All crossfitters should ensure adequate amounts of antioxidants through regular ingestion of fruits and vegetables. Blueberries - by virtue of the aforementioned characteristics - should certainly not be missing in the diet.
Index
Blueberry characteristics
Blueberry berries contain high amounts of vitamins A, C and, to a lesser extent vit. B. They are also rich in Anthocyanins, a class of flavonoids that give the fruit its characteristic dark color.
The quantity of mineral salts, especially potassium, is also good. Because of their characteristics, blueberries:
- have a positive effect on learning ability the memory.
- Protect the heart and circulation.
- Contrast the water retention.
- They improve insulin sensitivity pancreas, liver and muscle cells, preventing the development of type II diabetes.
- Promote eye health, improving night vision and strengthening the retina and capillaries.
- They activate genes (thanks to resveratrol) that prevent bone loss, very important aspect for those who practice intense physical activity.
- Blueberries also have a antimicrobial effect, contributing to the formation of the correct bacterial microflora
- Finally they have a marked anti-inflammatory action, especially for the benefit of the intestine.
How to consume blueberries
Blueberry berries are precious because they have a reduced calorie content (on average 30-40 kcal / 100 grams) and a low glycemic index. They also have higher amounts of fiber than other vegetables and greens. They lend themselves well to being eaten alone, or in combination with yogurt, fruit salads, smoothies and - even - as risotto. Cranberry juice is also very popular. Unfortunately, being the seasonal fruits, can be consumed fresh only in the period Summer, between June and August. During the rest of the year they can be found frozen. The freezing procedure allows to keep the organoleptic characteristics of the blueberries largely unaltered.