If there is a desire to eat sour sweet juicy fruits, then blueberry becomes our first choice. Due to the dark blue color, blueberry is also called blueberry in some areas of Bihar, Jharkhand, West Bengal, Rajasthan. Apart from blueberry ice cream, you can also make blueberry smoothie with yogurt, oatmeal. Blueberries are also used extensively in garnishing waffles, pancakes, fruit chaat, fruit salad etc. Many researches show that it is also very beneficial for health. Let us know the benefits of blueberry and its healthy recipe to be prepared in minutes Blueberry banana muffin recipe.

What research says about blue berries and heart health

According to a research report published in the American Society for Nutrition in the year 2020, blueberries are considered extremely beneficial for health due to their nutrients. For this, research was done using human observational, clinical research, animal and in vitro models.

According to research, phytochemicals and anthocyanin pigments are found in abundance in blueberries. Its color is blue due to anthocyanins. According to epidemiological studies, regular consumption of anthocyanins prevents cardiovascular disease, type 2 diabetes. Anthocyanin lowers cholesterol. It supports weight management and also provides neuroprotection.

Effective on degenerative disease and aging process

The Nutrition Society’s findings were supported by biomarker-based evidence from human clinical studies. Blueberries are also believed to be beneficial for vascular and glucoregulatory function due to their anti-inflammatory and antioxidant properties. Blueberry phytochemicals may also contribute to host health by affecting the gastrointestinal microflora. These aspects also have an impact on degenerative disease and the aging process.

Nutrients in Blueberries

Antioxidants are found in abundance in blueberries. Apart from this, fiber, vitamin C, vitamin K, manganese, potassium, folate, vitamin B6, phytonutrients are also present.

Blueberries boost the immune system

Many studies show that if one cup of blueberries is eaten regularly, it provides 24 percent of vitamin C. Such amount of vitamin C is sufficient for the nutrition of a person.

Controls obesity and blood sugar level

It contains 14 percent dietary fiber and water. Hence it keeps the body energetic. It regulates fat burning and storage, thereby reducing abdominal fat and keeping weight under control. It also controls the blood sugar level. It also improves skin and hair health.

Here’s the Healthy Blueberry Banana Muffin Recipe

for this you need

Wheat flour (whole wheat flour) or gluten free flour can be taken. Apart from this, take baking soda, salt, banana. Pumpkin puree can be used instead of banana.

If organic maple syrup doesn’t have blood sugar, a tablespoon of granulated sugar can be added.

Curd – Dairy Milk Yogurt or Coconut Milk Yogurt

1 tbsp flax seed grinded with 3 tbsp water.

Vanilla or Almond Extract

blueberries 1 cup

How to prepare Blueberry Banana Muffins

Mix all the ingredients well in it and mix it. Don’t beat too much. This makes the muffins more likely to become hard.

While mixing the batter in the bowl, also add 1 tbsp of all purpose flour. This will keep the blueberries on top.

Blueberries are also beneficial for type 2 diabetes. Image : Shutterstock

Grease a muffin bowl pan with ghee. Pour the batter into it and bake it in the oven. Make the temperature high for the first 5 minutes. Then reduce it. In 10-15 minutes your nutritious muffins will be ready.

Also read:- The Parana of Jiutiya is incomplete without Nani Saag, note 3 recipes and nutritious elements of Noni Saag

For More Health Related Blogs visit www.thekashmirnews.com

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