Yes, blueberries are Paleo!
Overview and Facts on Blueberries
Blueberry is a fruit that is indigo in color, normally dark purple when ripe and has a flared crown at its end. It has a protective coating of powdery epicular wax known as bloom and has a sweet taste. The flesh of the blueberry is semi transparent that contains tiny seeds. Blueberries grow in clusters and range in size from a small pea to a marble. They are native to America.
There are 3 main categories of blueberries namely highbush, lowbush and rabbiteye blueberries. High bush are the most common variety of blueberries and can often be seen in the market and grocery stores. Lowbush or wild blueberries are smaller than the size of the highbush. They are not as common as the highbush blueberries. The last one is the rabbiteye blueberries which are less frequently cultivated and are native to southern US.
Berries especially blueberries are often thought as one of the healthiest fruits. They are a nutrient powerhouse that offers antioxidants, vitamins, fiber and phytonutrients. Blueberries are a good source of vitamins A, C and K and manganese. They are also packed with iron, niacin, riboflavin and folate. It has been listed to be one of the highest sources of antioxidants among fruits and vegetables. Organically grown blueberries have been thought to have significantly higher concentrations of powerful antioxidants.
Blueberries are generally low in glycemic index and sugar that’s why it is recommended to be incorporated into one’s diet.
Remarkable Benefits of Blueberries
Blueberries are healthy and definitely Paleo. Aside from being a powerhouse of nutrients, it also offers amazing benefits:
- Among all the other fruits, the antioxidant contents of blueberries are significantly high that they can protect the body from harmful free radicals
- Blueberries are low in calories that regular consumption could not easily increase body weight. The catechins in blueberries are found to activate the fat-burning genes in the abdominal fat cells that can help in weight loss
- Anthocyanins, which are antioxidants responsible for the color of the blueberry offer protection against hypertension. They have been associated to an increased neuronal signalling in the brain which leads to improved memory function
- Pterostilbene, a compound in blueberries can lower the risk of cancer especially colon cancer
- Blueberries contain compounds that prevent bacteria from adhering to bladder wall which can help defend against urinary tract infection
- Ellagic acid, a phytonutient content of blueberries are proven to have anti-cancer properties. Quercetin on the other hand can reduce the risk of allergies. Blueberries have anti-inflammatory properties too that can reduce the risk of several diseases
- Blueberries have a favourable impact on blood regulation especially those diagnosed with type 2 diabetes
Click here to see what other fruits are Paleo.
What Experts Say About Blueberries.. Is It Paleo?
“Blueberries, strawberries, raspberries, blackberries, huckleberries, salmon berries, gooseberries – they’re all packed with antioxidants and vitamins.” – Mark Sisson
All you ever wanted to know about Blueberries and Paleo
Ultimate Paleo Guide. Are Berries Paleo?
The Paleo Diet. Fruits and Sugars
Mark’s Daily Apple. Dear Mark: Best Fruit Choices
Mark’s Daily Apple. The Best Low-Carb Fruits (and the Worst)
The World’s Healthiest Foods. Blueberries
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