Nutritionist's 'simple yet powerful' daily diet habits

Daily Mirror

26-05-2025

The nutritionist said that it's a "simple yet powerful" thing to incorporate into your diet
A nutritionist and internist has shared a simple yet powerful tip for boosting your brain, heart, and gut health. In a recent Instagram post, expert Carlos Andrés Zapata highlighted how easy it can be to make a meaningful impact on your overall well-being - simply by eating a small portion of fruit.
In his video, Zapata emphasises the health benefits of blueberries, sharing his advice is grounded in "the latest science." He encourages everyone to incorporate them into their daily routine and poses a thought-provoking question: "What if a handful of blueberries a day could protect your heart, your mind and even your gut?".
‌
He continued: "As an internist and clinical nutritionist, I want to tell you what the latest science says about eating blueberries every day" with him coming to the "medical conclusion" that if we can we should be "including 1 cup of fresh, frozen or freeze-dried blueberries a day" to our diet as this is a "simple yet powerful decision for your overall health."
‌
Benefits of blueberries - and why they should be in your daily diet
1. Heart strong and blood pressure under control
The expert explained: "Consuming between 1 and 2 cups a day can improve endothelial function, reduce total cholesterol and diastolic blood pressure, and improve glass elasticity. And it's all thanks to your anthocyaninas!"
2. Lower risk of type 2 diabetes
The nutritionist also revealed it could help people at risk of diabetes. He revealed: "People who consume two or more servings of blueberries per week have a lower risk of developing type 2 diabetes, and in some studies, daily consumption improves insulin sensitivity, especially in those who already have prediabetes."
3. Brain health and cognition
‌
Not only can it help your heart, but it can help your brain too. "Eating blueberries is associated with better memory, faster processing, and lower risk of cognitive impairment", Zapata said, adding that "this has been observed in healthy older adults and those with mild impairment."
4. Faster muscle recovery
‌
If you love to hit the gym:, "eating blueberries before and after exercise can reduce inflammation, oxidative damage, and post-workout muscle pain. Ideal for those who train hard."
5. Healthier gut and balanced microbiome
In his fifth and final benefit, Zapata explained that the blueberries bioactive compounds modulate the gut microbiota, improves the intestinal barrier and reduce inflammation. Improvements in functional gastrointestinal symptoms have also been observed."
Backing up what the expert said, one study has revealed: "mounting evidence indicates that blueberry consumption is associated with a variety of health benefits. It has been suggested that regular consumption of blueberries can support and/or protect against cardiovascular disease and function, pre-diabetes and type 2 diabetes, and brain and cognitive function in individuals with health conditions and age-related decline."