Feed Your Skin: Blueberries

To kickstart this series where we are going to discuss the importance of feeding your skin the correct and most beneficial nutrients and ingredients to keep it healthy and glowing, we’re going to focus on the humble blueberry. 

Benefits:

  • Blueberries have one of the highest antioxidant levels of any food on the planet. These antioxidants are essential for good health as they combat the free radicals that damage our cells, eventually leading to disease and cancer, while also providing anti-inflammatory properties for the body.

  • The antioxidants in blueberries also support the nervous system, brain health and cardiovascular function and even improve memory.

  • Blueberries have a low glycaemic index (G.I), which helps to keep your blood sugar levels balanced and prevent any spikes that would otherwise cause energy lows.

  • Regular intake of blueberries has been shown to lower blood fat levels, which reduces cholesterol levels and lowers blood pressure and reduce belly fat!

  • It’s the anthocyanins in berries that make them so colourful… and so beneficial for your brain. These berry compounds have been linked to improved memory, learning, reasoning skills, decision making, verbal comprehension, and numerical ability. Blueberries specifically activate the production of BDNF (brain-derived neurotrophic factor), a protein that is so good at stimulating new brain cell production it’s been likened to “Miracle Gro for your brain.” 

  • One serving of blueberries provides almost 25% of your required immune boosting vitamin C, as well as being a great source of manganese, which is key for bone health and an effective metabolism.

No matter what form blueberries take in your diet, their many vitamins and nutrients can be good for your skin and for maintaining a healthy brain. Whether you suffer from acne, broken capillaries or splotchy skin, the nutrients in blueberries will help.

Want to include blueberries in your diet? Try our favourite blueberry juice recipe: 

2 apples
A handful of blueberries (approx 30)
A handful of seedless black grapes (approx 20)
1 tbsp of cold-pressed flaxseed or another plant oil

This is a useful recipe if you don’t have a juicer, as you can use freshly pressed apple juice from a carton. Juice the apples (or measure 200mls apple juice), then place the juice into a blender together with the blueberries and grapes. Blending these preserves the polyphenols and resveratrol found in their dark skins – phyto-­nutrients linked to longevity due to their ability to slow cell oxidisation. Once smooth, stir in the spoonful of your chosen plant oil before serving.

Enjoy! 

 

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