Magic Blueberries

Blueberries are super yummy and nutritious especially for fitness. This fitness power bowl is packed full of vitamins from blueberries plus bananas and chia seeds.

• 3 frozen bananas (peeled prior to freezing)
• 1 cup frozen blueberries
• 2 tbsp chia seeds (optional)
• ½ tsp vanilla 
• ⅔ cup plant-based milk

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1. Combine all ingredients in a high-speed blender or food processor.
2. Blend the ingredients until a thick and smoothie consistency forms. If needed, add more plant-based milk to get the blender moving. However, remember more liquid creates a thinner smoothie while less liquid creates a thicker smoothie.
3. Transfer the smoothie to bowl(s). Top with fresh fruit, granola, coconut flakes, or any other toppings.

Benefits of Blueberries

Lots of nutrients

Blueberries are a great source of nutrients. In one cup of blueberries there are:

• Calories: 85 
• Fiber: 3.6 grams (13% DV).Fiber improves gut health lowers cholesterol, and controls blood sugar levels. 
• Potassium: 116 milligrams (3% DV). Potassium regulates your heartbeat, metabolize carbohydrates, and maintain proper muscle function. 
• Vitamin K: 29 micrograms (24% DV). Vitamin K creates proteins needed for blood clotting. 
• Vitamin C: 4.6 milligrams (5% DV). Vitamin C is an antioxidant that helps your body absorb iron
• Folate: 9 micrograms (2% DV). Folate forms red blood cells, which help the body receive oxygen and release carbon dioxide. 

Are high in antioxidants 

Antioxidants help to minimize inflammation which, in turn, reduces damage to cells. 

Improve cholesterol levels 

Blueberries can also lower LDL Cholesterol levels — the bad form of cholesterol which can clog arteries.

Lower blood pressure 

When consuming blueberries consistently, blueberries have been shown to help reduce blood pressure.

Boost cognitive functioning 

Cognitive functioning refers to brain functions. More research is needed to understand how blueberries can limit cognitive decline, but some studies suggest they can help. 

Contain prebiotics 

Blueberries contain prebiotics. Consuming probiotics, a type of dietary fiber can promote gut health.  

“Prebiotics are indigestible carbohydrates that feed the healthy bacteria living in the gut,” …”It’s important for healthy bacteria to flourish, to crowd out any harmful bacteria that enter the digestive tract. Without a sufficient amount of good bacteria, bad bacteria increases, causing inflammation that can affect your immune system.” Eating blueberries everyday is super easy. For instance, blueberry muffins for a yummy picnic are a great way to get blueberries.

Blueberries are delicious, and a superfood for super fitness!