Why it is not convenient to combine blueberries with yogurt

Fruits are an essential pillar in a healthy diet, as they are rich in Vitamins, minerals, fiber and water. In fact, specialists recommend consuming at least five rations per day, combining them with vegetables to obtain a balanced diet.

While fruits are an excellent dessert option, they can also be enjoyed between meals. A frequent combination is the yogurt with blueberries and nuts or a smoothie, but a recent study suggests that mixing blueberries with dairy Limit the antioxidant benefits of this fruit.

Why not combine blueberries with yogurt?

Blueberries, due to their high content in antioxidants, vitamins and mineralsthey are known for their positive effects on health. According to Healthlinethis fruit is able to reduce DNA damage, protecting the body from aging and cancer. Besides, Its antioxidants fight free radicals, harmful molecules that accelerate aging, and their wealth in Vitamin K It favors cardiovascular and bone health.

But apparently, we would not be taking advantage of all these benefits by combining blueberries with dairy. A study led by Mauro Serafini demonstrates that this mixture reduces the antioxidant properties of blueberries, limiting its effectiveness.

The study behind the conclusion

The study was conducted with 11 healthy volunteerswho consumed blueberries in two ways: first with water and then with whole milk. Blood samples of the participants were taken before consuming the fruit and in intervals of one, two and five hours later.

The results showed that when the blueberries were consumed only with water, Blood antioxidant capacity increased and there was a greater concentration of caffeic and feruloco acids. However, when blueberries mixed with milk, There were no changes in antioxidant capacityand the absorption of coffee acid was remarkably lower.

What does this mean?

The study suggests that Milk protein could interfere with phenolic compounds present in blueberriesreducing the absorption of its antioxidants in the body. In summary, mixing blueberries with dairy seem to reduce the health benefits of this fruit.

Blueberries

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Alternatives to enjoy blueberries

If you are a fan of blueberries, with yogurt, do not worry. The researchers suggest Opt for plant yogurts or plant -based drinks. These alternatives will maintain the taste without affecting the antioxidant potential of the blueberries, allowing you to enjoy their benefits without losing their properties. Here are three ideas to consume blueberries:

Blueberry sauces

Blueberry sauces are an excellent option for Accompany meats, especially red, and fish such as salmon. To prepare them, mix a handful of blueberries, orange juice, a touch of sweet wine and brown sugar. You can experiment by adding cinnamon for a sweet touch or pepper to balance the flavor.

Blueberries in salads

Thanks to its bittersweet taste, blueberries are a Excellent added to salads. Combine them with fruits such as mango, apple or orange, fresh cheeses or feta, and dried fruits or fruits. Green leaves such as spinach, arugula or canons also enhance the taste of blueberries, providing freshness and color to your dishes.

Jams and compotes

The jams and compotes Bulls are an excellent way to enjoy this fruit. The jam is ideal to spread in toasted or even to decorate cakes. You can also try compotes or blueberry purés, An easy, healthy and natural way to incorporate this fruit into your diet. Try an apple puree, strawberry and ecological blueberries and enjoy a unique flavor.