Excluding blueberries from the daily meal means you’re literally missing the superhero ingredient, packing essential nutrients that nourish the eyes. And when choosing foods that are super nourishing for the body, it’s better to pick multifunctional that can be baked, cooked, fried and even eaten in raw form. As for blueberries, it’s all too easy to consume and ultimate nutrient for healthy eyes. Here’s all you should know about the fruit!
Vision boosting benefits
Blueberries are an excellent source to boost the vision. Since our eyes are vulnerable to lots of diseases with some age related while other on the lifestyle we adopt, here’s how blueberries can prove beneficial.
Vitamin C works as an antioxidant to the eyes. Oxidation occurs when eye cells lose some of the electrons which generate free radicals that damage the eyes. The retina and macula have higher oxidation level which makes them susceptible to damage from free radical.
It further causes macular degeneration, cataracts and glaucoma that are detrimental to the eye and overall vision. Consuming ample amount of antioxidants on daily basis would surely help in balancing production of free radicals.
A single cup of blueberries contain approximately 14 milligrams of Vitamin C which surely helps in balancing the right amount.
Yet another essential antioxidant which helps soothing itchy eyes or at drier regions is vitamin A. Besides controlling the free radical count in the eye cells, vitamin A also prevents inflammation and itchiness in the eyes that can be cause by underlying infection, disease or any other particular condition associated to the eye.
That said; individuals suffering from eye inflammation are at greater risk of glaucoma development. Inflammation can block smooth flow for ocular fluid which heightens intraocular pressure. Acceptable amount of vitamin A consumption in daily diet helps reduce inflammation as well as prevents development of certain eye conditions.
Absorption, digestion or proper breaking down of vitamins and nutrients in the body is performed by a mineral known as zinc. It highly promotes to retinal health and people suffering from zinc deficiency can experience certain eye anomalies such as development of cataracts, night blindness and alopecia in the eyebrows and eyelashes. A single cup filled with blueberries contains approximately 0.24 milligrams of zinc which ensures optimum retinal health; if consumed daily.
Frozen vs. fresh
There’s always some scepticism over frozen foods being less nutritious than fresh and when blueberries are concerned, research is pretty much open-ended. The fruit contains anthocyanin; a flavonoid which gives blueberries the typical “blue and purple” shade. Besides colour, anthocyanin is also an antioxidant which offers protection from many different eye diseases and damage.
A nutrition study concluded that blueberries, if frozen for three months, show significant increase in anthocyanin but extending this period equally drops the count of antioxidant from the fruit. Still, it’s highly recommended to consume fruits and all other foods whilst they’re fresh.
If not raw, blueberries can be consumed in a lot of ways such as bake them into pancakes, tarts and muffins or stuff them in the usual meat recipe.
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