Blueberries - A Delicious Super Fruit

Introduction:

Blueberries are one of the most nutritious and globally bountiful berries. It is ideal to consume them as a fruit or as a snack or in daily cereals, smoothies, salads, muffins, pies, etc. They are commonly referred to as one of the healthiest fruit owing to their high antioxidant content. Studies have shown that blueberries are loaded with micronutrients. It is believed to reduce the risk of chronic diseases when consumed regularly. They are filled with fibers that help in keeping an individual satiated between meals. Blueberries are an ideal antioxidant-boosting snack and a good source of carbohydrates. Due to their antioxidant, anti-inflammatory, and metabolizing properties, they are known to support immunity along with anti-aging effects.

What Is the Nutritional Content of Blueberries?

Blueberries are excellent sources of both vitamin C and vitamin K. They also contain manganese. All these components help in processing essential nutrients, carbohydrates, and proteins in the body. The following nutrition information is provided by the USDA (United States Department of Agriculture) for one cup or 150 grams (g) of raw blueberries.

• Calories: 84.

• Protein: 1 g.

• Vitamin C: 14.4 mg (milligrams).

• Vitamin E: 0.8 mg.

• Vitamin K: 29 mcg (micrograms).

• Vitamin B6: 0.07 mg.

• Fat: 0.5 g.

• Sodium: 1.5 mg.

• Carbohydrates: 21 g.

• Fiber: 3.6 g.

• Sugars: 14.9 g.

What Are the Health Benefits of Blueberries?

• Enhances Cognition: Blueberries are shown to maintain memory power and prevent age-related cognitive decline. Nutritional experts suggest that daily consumption of blueberries has been shown to enhance performance in memory tests and have less predisposition to developing depression.

• Anti-inflammatory: The abundant phytochemicals present in blueberries are responsible for imparting anti-oxidant and anti-inflammatory potentials in these fruits. As blueberries are rich in vitamin C, they aid in effective wound healing and enhance the body’s immune system.

• Cardioprotective and Maintains Blood Sugar Levels: Blueberries are cardioprotective in nature because they are loaded with heart-healthy and satiating fiber. They are also known to exert this property by counteracting the build-up of heart plaque and simultaneously improving systemic blood flow. The loaded fiber in the fruit not only regularises blood sugar levels but additionally aids in improving bowel movements and preventing constipation. Studies demonstrate that eating three or more weekly servings of blueberries can certainly reduce the risk of a heart attack in women by nearly 32 percent.

• Anti-cancer Effect: The anthocyanins present in blueberry fruits have an anti-cancerous effect because of the potent antioxidants in them. Anthocyanins are a specific type of flavonoid that is commonly found in most brightly colored fruits and vegetables and is recommended by various nutritionists for a healthy diet.

• Improves Insulin Sensitivity: Blueberries do not contain naturally occurring sugars, they tend to potentially improve insulin sensitivity and also help maintain blood sugar levels. Blueberries are a great fruit for prediabetic and diabetic patients.

What Are the Contraindications of Blueberries?

• Individuals on blood thinner medications are recommended to avoid consuming blueberries, as they tend to interfere with the medications.

• It is also recommended to consult a nutritionist or a doctor before incorporating blueberries into the diet of people who are under medications or foods that are high in salicylates or vitamin K.

• Blueberries are natural sources of salicylates that tend to interact with these medications. Individuals with topical salicylate allergies such as those found in creams are advised to refrain from consuming blueberries.

How Are Blueberries Stored?

• Blueberries are native to North America and are available either as wild blueberries or as cultivated varieties.

• The wild berries are usually smaller in size when compared to the cultivated berries. Cultivated berries have a more intense flavor in them. They can be easily stored which makes them a good choice to be consumed throughout the year.

• Frozen berries never lose their nutritional value and can be consumed at any time of the year when stored properly in the freezer.

• It is recommended to choose firm and dry berries that are well-rounded in appearance with smoother skin.

• The ideal ones are the berries that appear bright blue with a frosted look. The red berries usually do not ripe even days after picking them up, However, they can be used in cooking.

• It is advised to avoid berries that are soft, shriveled, or moldy in consistency. Blueberries can be stored in a refrigerator and are better to consume within a period of ten days.

• They should be washed thoroughly with running water before consuming or cooking them.

What Are the Culinary Uses of Blueberries?

• Blueberries are most commonly used in commercial preparations or baked goods like pancakes, muffins, pies, etc. However, these products may have added sugar in them.

• It is easy to prepare a blueberry crumble that can be enjoyed along with a pie or a pancake without adding any extra sugars.

• Blueberries can be best consumed with yogurt, or cottage cheese, or can be used in the daily breakfast along with oats or smoothies. They help in providing an antioxidant boost in the mornings.

• They even pair well with balsamic vinegar for making savory sauces.

• These colorful fruits can be tossed in the daily salads or in between meals as a delicious snack.

Conclusion:

Blueberries are referred to as one of the super fruits because they are abundant in nutrients and are immune boosting. They are rich and delicious in their flavors and are easily affordable. They help lower blood pressure, improve mental health, and maintain blood sugar levels, cardiac health, digestion, etc; making them a perfect choice for inclusion into the most healthy diet regimens.