藍莓對健康的9大益處

藍莓對健康的9大益處

Blueberries are a great fruit for summer not only because they are sweet and nutritious, but also because they can be eaten as soon as they are picked.

藍莓是夏天的好水果，不僅因為它們甜而且有營養(yǎng)，還因為它們被摘下來就可以吃。

Blueberries are full of essential nutrients for healthy functioning such as vitamins K, E, C, A, minerals and fiber. Especially, this fruit contains vitamin B-complex, ie B-6, pantothenic acid, riboflavin, niacin and folic acid to help the body metabolize protein, fat and carbohydrates.

藍莓富含有益健康的必要營養(yǎng)素，如維生素K、E、C、A、礦物質(zhì)和纖維。特別是含有維生素b復合物，如B-6、泛酸、核黃素、煙酸和葉酸，有助于人體代謝蛋白質(zhì)、脂肪和碳水化合物。

1. Help strengthen bones

幫助強化骨骼

Blueberries contain substances like iron, phosphorus, calcium, magnesium, manganese, zinc and vitamin K to keep your bones strong.

藍莓含有鐵、磷、鈣、鎂、錳、鋅和維生素K，可以保持骨骼強壯。

Zinc and iron play an important role in maintaining bone health. Vitamin K helps you supplement calcium and minimize the risk of fractures. Blueberries are one of the most nutritious foods for children and can be added to meals to help your baby get better health.

鋅和鐵在維持骨骼健康方面起著重要的作用。維生素K可以幫助你補充鈣，減少骨折的風險。藍莓是兒童最有營養(yǎng)的食物之一，可以添加到膳食中幫助你的寶寶獲得更好的健康。

2. Help lower blood pressure

幫助降低血壓

According to research, keeping salt intake low will help you lower your risk of hypertension. Blueberries themselves contain no sodium, only substances like potassium, calcium and magnesium, which help maintain blood pressure at a stable level.

根據(jù)研究，保持低鹽攝取量將有助于降低你患高血壓的風險。藍莓本身不含鈉，只含鉀、鈣、鎂等物質(zhì)，這些物質(zhì)有助于將血壓維持在一個穩(wěn)定的水平。

3. Control diabetes

控制糖尿病

A study published in the BMJ Group's medical journal in 2013 showed that some fruits (not juices) may reduce the risk of type 2 diabetes in adults.

2013年發(fā)表在《英國醫(yī)學期刊》上的一項研究表明，一些水果(而不是果汁)可能會降低成年人患2型糖尿病的風險。

During the study, 6.5% of the participants were having increasing risk of diabetes. However, the researchers found that consuming three servings of blueberries, grapes, raisins, apples or pears a week could help these patients reduce the risk of type 2 diabetes by 7%.

在研究期間，6.5%的參與者患糖尿病的風險增加。然而，研究人員發(fā)現(xiàn)，每周食用三份藍莓、葡萄、葡萄干、蘋果或梨可以幫助這些患者將患2型糖尿病的風險降低7%。

4. Prevent cardiovascular disease

預防心血管疾病

Blueberries contain no cholesterol but contain healthy nutrients such as fiber, potassium, folate, vitamin C and vitamin B6, which are great support for heart health. The fiber in fruits helps lower blood cholesterol levels and improve cardiovascular health.

藍莓不含膽固醇，但含有健康的營養(yǎng)物質(zhì)，如纖維、鉀、葉酸、維生素C和維生素B6，對心臟健康有很大的幫助。水果中的纖維有助于降低血液中的膽固醇水平，改善心血管健康。

5. Prevent cancer

預防癌癥

Vitamin C, vitamin A and the various phytonutrients in blueberries have the same effect as a powerful antioxidant, which protects cells, prevents tumors, reduces inflammation and helps prevent and slow the growth. development of several types of cancer: esophageal cancer, lung cancer, prostate and colorectal cancer ...

藍莓中的維生素C、維生素A和各種植物營養(yǎng)素與一種強大的抗氧化劑具有同樣的作用，它可以保護細胞，防止腫瘤，減少炎癥，幫助防止和減緩生長。幾種癌癥的發(fā)展:食道癌、肺癌、前列腺癌和結(jié)直腸癌……

6. Improve mental health

改善心理健康

The supply of blueberries to the body has a great effect on strengthening and improving memory, helping you feel more relaxed as well as minimizing Parkinson's disease - a disease that causes neurodegenerative disorders to arise. due to deactivated cells in many parts of the brain.

身體的藍莓供應對增強和改善記憶有很大的作用，幫助你感覺更放松，并最小化帕金森病——一種導致神經(jīng)退行性疾病的疾病。因為大腦很多部位的細胞都不活躍。

7. Strengthen the digestive system

加強消化系統(tǒng)

According to the USDA report, there are 2.4g of fiber in 100g. Thanks to its high fiber content, blueberries can help you prevent constipation and help keep your digestive system healthy.

根據(jù)美國農(nóng)業(yè)部的報告，每100克含有2.4克纖維。由于藍莓的高纖維含量，它可以幫助你防止便秘，幫助保持你的消化系統(tǒng)健康。

8. Help you lose weight

幫助你減肥

The role of fiber in vegetables is often seen as an important factor for effective weight loss and weight control. High fiber content reduces appetite, helps you feel fuller longer and thus reduces calorie intake.

蔬菜中的纖維通常被視為有效減肥和控制體重的重要因素。高纖維含量可以減少食欲，讓你有更長時間的飽腹感，從而減少卡路里的攝入。

9. Anti-oxidant

抗氧化劑

Vitamin C is considered as an essential nutrient that helps you avoid skin aging under the effects of sunlight, pollution and smog. Just drink a cup of blueberries and you provide up to 24% of the vitamin C you need for your body each day.

維生素C被認為是一種必要的營養(yǎng)素，可以幫助你避免皮膚在陽光、污染和煙霧的影響下老化。只要喝一杯藍莓，你就能提供身體每天所需的24%的維生素C。

Above are the information and benefits of blueberries. Hopefully, you will have a healthy body when using this fruit more often in the diet.

以上是藍莓的信息和好處。希望在日常飲食中多食用這種水果，你會有一個健康的身體。