Blueberries are also known as “superfoods” rich in important vitamins and minerals that kids need every day. Hence, they are a great choice for kids to eat. This blog delves into the benefits of fibre and antioxidants in blueberries for kids.
Fibre Content in Blueberries
Blueberries are indigenous to North America, and widely harvested and consumed globally due to their high nutritional value. Amongst their nutritional components, fibre is a significant component contributing to several health benefits. Understanding the amount of fibre content in blueberries helps promote overall health is crucial. A balanced dietary fibre intake in children helps in:
- Keeps the digestive system healthy.
- Prevents constipation.
- Improved bowel movements.
- Lowering cholesterol levels.
- Weight management
Blueberries are packed with fibre despite their small size. On average, one cup of blueberries, which approximates 148 grams, contains 3.6 grams of dietary fibre. 3.6 grams of fibre also offers a reasonable addition to a child’s daily fibre intake, promoting optimal digestive health while creating feelings of healthy fullness.
The fibre content in blueberries is majorly insoluble, making up about 57-66% depending on stages of maturity, with the rest being soluble fibre. Insoluble fibre is responsible for adding bulk to the stool and preventing constipation, while soluble fibre helps regulate blood glucose and cholesterol levels. Blueberries are low in calories, with one cup containing about 84 calories, thus an excellent choice for individuals aiming at weight management.
Moreover, fibre has been shown to maintain a healthy weight since it fosters a sense of fullness, thereby regulating eating habits and preventing overeating. Including fibre-rich foods like blueberries in your child’s diet can help combat issues of childhood obesity.
Also read : 20 Healthy Fruit Smoothies and Shakes for Kids
Antioxidants in Blueberries
Blueberries contain antioxidants such as
1) Flavonoids
2) Anthocyanins
3) Vitamin C
These antioxidants:
- Prevent heart problems
- Prevent cancer
- Prevent age-related brain issues
- Slow down the ageing process
- Strengthen the body’s defence mechanism
- Support brain health.
- Improves memory and cognitive functions
Blueberries have a group of antioxidants called flavonoids. The flavonoids group in blueberries, particularly anthocyanins give them their cool blue colour and lots of health benefits. Anthocyanins:
- Lower inflammation
- Decrease blood pressure and cholesterol
- Make the eyes better.
- Keep the brain healthy
Vitamin C helps in:
- Boosting immunity
- Encouraging the production of white blood cells
- Protecting the body against infection
- Supporting skin health
- Supporting faster wound healing
For children regular consumption of antioxidants-rich blueberries helps build a strong immune system, ensuring their overall health.
The higher antioxidant value of blueberries makes it a strategic choice for parents desiring to heighten their child’s antioxidant intake.
Also read : The Importance of Eating a Variety of Fruits for Kids Health
Integrating into the diet
Adding blueberries to your child’s meals makes them healthier and tastier. Below-mentioned are some healthy, and delicious blueberry recipes.
1) Blueberry Pancakes
A healthy breakfast choice, blueberry pancakes are made with blueberries mixed into the batter. To make a batter, combine whole wheat flour, baking powder, salt, milk, egg, and melted butter. Once the batter is formed, fold in fresh blueberries. Cook the pancakes over medium heat. This healthy breakfast option is a sure shot at making your child look forward to breakfasts.
2) Blueberry muffins
Blueberry muffins can be a great snack option with its blend of health and taste. Using whole grain flour instead of regular flour will add an extra health quotient. Including applesauce in the recipe, reduces the need for a large quantity of butter or oil, making these muffins a healthier option for your child.
3) Blueberry smoothie
For a quick and easy blueberry smoothie, blend bananas, blueberries, a touch of sugar, yoghurt, and milk until smooth. The blueberry smoothie is both filling and delicious
4) Blueberry Fruit Salad
For a healthy and tasty fruit salad, simply mix your child’s favourite fruits with some lemon juice and a drizzle of honey. Add fresh blueberries for an antioxidant boost, and it’s good to go!
5) Blueberry Yoghurt popsicles
These frosty treats are ideal for a hot day. Pureeing blueberries and combining them with Greek yoghurt and honey results in a delightful dessert.
Also read : Fun Fruit-Based Recipes for Kids to Try
6) Blueberry Chia Pudding
This easy-to-make, nutritious pudding blends blueberries, chia seeds, and milk, serving as a great breakfast or snack choice
7) Blueberry Yogurt Popsicles
These frosty treats are ideal for a hot day. Pureeing blueberries and combining them with Greek yoghurt and honey results in a delightful dessert
8) Blueberry Granola Bars
These homemade bars are packed with nutrition and flavours. Combine blueberries with oats, nuts, and dried fruits for a healthy snack.
9) Blueberry Quinoa Salad
Mixed with spinach, cucumbers, and a simple dressing, the quinoa-blueberry salad provides ample nourishment
10) Blueberry Cheese Tart
This indulgent delight combines the freshness of blueberries with creamy cheese on a tart base, making it an excellent dessert for special occasions
Also read : The Importance of Eating a Rainbow of Vegetables for Kids’ Health
The incredible richness of fibre and antioxidants in blueberries is undeniable. These tasty gems of nature provide protective health benefits and are a great option to promote nutrient consumption. Incorporating nutritious, fibre and antioxidant-rich foods like blueberries can supplement your child’s diet and maintain their overall health and well-being.
At EuroSchool, we make sure the school cafeteria offers a range of healthy and tasty food options. This includes fresh fruits like blueberries, salads, and whole-grain choices to promote nutritious eating among our students.
