New Delhi: We all know that the food we eat has a direct impact not just on our weight, but also on our body’s ability to ward off and fight diseases. The nutrients and contents of our diet also determine our sleep quality and routine, digestion, and many other body functions. It would be safe to assume that what we feed our body is one of the most important factors to consider when we want to stay healthy.

While a lot of us are aware of what is good for us and what isn’t, very few people are actually able to incorporate healthy foods in their diet, because they do not know how and when to include them in their routine. Eating them in one way eventually gets boring, and people turn back to the unhealthy yet interesting food choices available to us. One such food are blueberries – while many of us know the benefits of the antioxidant-rich fruit, we do not get the right ideas when it comes to how to include them in our diet.

Health benefits of Blueberries

• Blueberries are rich in antioxidants which help reduce free radical activity in the body, and helps reduce oxidative stress.
• Blueberries help in boosting immunity. According to a study by  Oregon State University, pterostilbene in blueberries could help boost the human immune system by raising the activity of a gene called human cathelicidin antimicrobial peptide, or CAMP gene, which is involved in immune function.
• Blueberries contain natural sugar, and are great for weight loss as well. They are known to undo the damage caused due to a high-fat diet.
• Blueberries can reduce the risk of chronic diseases such as cardiovascular problems, and diabetes.

3 interesting ways of adding blueberries to your diet

1. Blueberry smoothie – You may make this with milk or yoghurt, but make sure you use a low-fat variety of either. Add blueberries to a blender and blend them into a fine paste. Add milk or yoghurt, as preferred. If you are using milk, use ¼ part water, and if you are using yoghurt, use ½ part water. Blend it together, and your blueberries smoothie is ready. You may top this with some chopped berries, or nuts like almonds.
2. Blueberry muffins – You can make a healthy dessert recipe with blueberries. Instead of using plain, refined flour, you may use almond flour for the muffin batter. Do not add sugar, but let the natural sweetness of the fruit give flavour to the muffins.
3. Blueberry Popsicle – Nothing says summer like a tasty, cold popsicle, and it can’t get better if you can make it at home, in a healthy way. Crush a few blueberries roughly. Fill plain yoghurt into the popsicle mould, half-way. Add a few crushed blueberries and fill it full. Give it a stir with the help of a popsicle stick. Let it freeze overnight, or for at least 4-5 hours.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.