How to turn them on:
About ½ cup (70–80 g) fresh or frozen blueberries;
4–5 times a week;
They are suitable for smoothies with yogurt, oatmeal or as a snack with nuts.
Avoid sweetened juices - they lose fiber and sharply increase blood sugar.
2. Apples – pectin and polyphenols for metabolic balance
Apples are often underestimated due to their accessibility, but they contain a valuable combination of soluble fiber (pectin) and polyphenols such as quercetin, which have beneficial effects on the liver.
Benefits for the body:
Lower triglycerides and liver fat
Regular consumption is associated with a better lipid profile, especially in overweight people.
Binding of fats in the intestines
Pectin "captures" some of the fats and cholesterol and limits their absorption.
Cellular Protection
Polyphenols protect liver cells from oxidative damage.
Stable blood sugar.
Thanks to the low glycemic index, apples are also suitable for people with diabetes.
Heart benefits
: Helps increase HDL ("good") cholesterol.
How to consume them:
1–2 whole apples daily , including the peel;
As a snack, roasted with cinnamon or grated into salads;
