蓝莓对健康的9大益处

蓝莓对健康的9大益处

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.

蓝莓是夏天的好水果，不仅因为它们甜而且有营养，还因为它们被摘下来就可以吃。

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.

蓝莓富含有益健康的必要营养素，如维生素K、E、C、A、矿物质和纤维。特别是含有维生素b复合物，如B-6、泛酸、核黄素、烟酸和叶酸，有助于人体代谢蛋白质、脂肪和碳水化合物。

1. Help strengthen bones

帮助强化骨骼

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

蓝莓含有铁、磷、钙、镁、锰、锌和维生素K，可以保持骨骼强壮。

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.

锌和铁在维持骨骼健康方面起着重要的作用。维生素K可以帮助你补充钙，减少骨折的风险。蓝莓是儿童最有营养的食物之一，可以添加到膳食中帮助你的宝宝获得更好的健康。

2. Help lower blood pressure

帮助降低血压

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.

根据研究，保持低盐摄取量将有助于降低你患高血压的风险。蓝莓本身不含钠，只含钾、钙、镁等物质，这些物质有助于将血压维持在一个稳定的水平。

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年发表在《英国医学期刊》上的一项研究表明，一些水果(而不是果汁)可能会降低成年人患2型糖尿病的风险。

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%.

在研究期间，6.5%的参与者患糖尿病的风险增加。然而，研究人员发现，每周食用三份蓝莓、葡萄、葡萄干、苹果或梨可以帮助这些患者将患2型糖尿病的风险降低7%。

4. Prevent cardiovascular disease

预防心血管疾病

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.

蓝莓不含胆固醇，但含有健康的营养物质，如纤维、钾、叶酸、维生素C和维生素B6，对心脏健康有很大的帮助。水果中的纤维有助于降低血液中的胆固醇水平，改善心血管健康。

5. Prevent cancer

预防癌症

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 ...

蓝莓中的维生素C、维生素A和各种植物营养素与一种强大的抗氧化剂具有同样的作用，它可以保护细胞，防止肿瘤，减少炎症，帮助防止和减缓生长。几种癌症的发展:食道癌、肺癌、前列腺癌和结直肠癌……

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.

身体的蓝莓供应对增强和改善记忆有很大的作用，帮助你感觉更放松，并最小化帕金森病——一种导致神经退行性疾病的疾病。因为大脑很多部位的细胞都不活跃。

7. Strengthen the digestive system

加强消化系统

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.

根据美国农业部的报告，每100克含有2.4克纤维。由于蓝莓的高纤维含量，它可以帮助你防止便秘，帮助保持你的消化系统健康。

8. Help you lose weight

帮助你减肥

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.

蔬菜中的纤维通常被视为有效减肥和控制体重的重要因素。高纤维含量可以减少食欲，让你有更长时间的饱腹感，从而减少卡路里的摄入。

9. Anti-oxidant

抗氧化剂

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.

维生素C被认为是一种必要的营养素，可以帮助你避免皮肤在阳光、污染和烟雾的影响下老化。只要喝一杯蓝莓，你就能提供身体每天所需的24%的维生素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.

以上是蓝莓的信息和好处。希望在日常饮食中多食用这种水果，你会有一个健康的身体。