Blueberries are part of the so-called red fruits and are very rich in antioxidants. Despite how healthy they are, it is not the most consumed fruit in the world. These powerful berries evoke the taste of summer, but they deserve a place in your diet all year long.
We're more likely to eat blueberries than other fruits because they're easy to prepare—no peeling or slicing necessary (just rinse with water). This kind of accessibility plays an important role in helping you maintain a healthy diet, since we are more likely to eat nutritious foods that are quick and easy to prepare.
Plus, they provide a rich blend of nutrients that can benefit your heart health, regulate blood sugar, improve your skin, and preserve cognitive function. Its abundance of antioxidants and fiber may play a role in preventing a number of diseases, making the cranberry a tasty and affordable part of a healthy diet.
What is a biosimilar
As a member of the heath family (Vaccinium spp.), blueberries are closely related to wild berries . These small, round berries are between 5 and 16 mm in diameter and their color can range from blue to purple. There are different types of blueberries, so their appearance can vary slightly. The two most common varieties are blueberries and cranberries.
These fruits have a pleasant and sweet taste. They are usually eaten fresh, but can also be frozen or juiced. We can use them in a variety of baked goods, jams, and jellies, as well as for flavoring.
It is recommended to choose those that are firm, dry, well rounded and smooth-skinned that are bright blue in color with a slightly frosty appearance. Red cranberries are not ripe and will not ripen once they are picked, but we can use them for cooking.
When out of season, fresh blueberries can be among the most expensive fruits. A cost-effective and equally healthy option is to opt for quick-frozen blueberries, which make a great addition to smoothies, baked goods, and even as a topping for oatmeal. The frozen ones are generally harvested at their peak of maturity (when they are most nutritious).
Differences Between Red and Blue Cranberry
Blue and red cranberries share origin and most of their characteristics. The main external difference between both types of blueberries is their size, the red blueberry is larger than the blueberry. As for the skin, that of the red cranberry is shiny while the blue cranberry is waxy and is covered by a very characteristic whitish powder.
Also, the main difference between the two could be said to be their flavor. While the blue has a mild flavor and can be consumed in its natural state, the cranberry has a sour taste and therefore needs to be processed.
Nutritional value
Being so small, the large amount of water that 100 grams of blueberries provide is striking. And it is that we are drinking more than 84 grams of water, that is, that 84% of that food is pure and healthy hydration for our body. Blueberries are a low-calorie, nutrient-dense fruit. They are a good source of carbohydrates, including fiber. Additionally, they contain several vitamins and minerals such as vitamin C, vitamin K, and manganese.
One cup is equal to a single serving and contains:
- Energy: 84 calories
- Total fat: 0.5 grams
- Cholesterol: 0 mg
- Sodium: 1.5 mg
- Carbohydrates: 21.4 grams
- Dietary fiber: 3,6 grams
- Sugar: 14,7 grams
- Protein: 1.1 grams
Macronutrients
- Total fat: One cup of blueberries has 0.5 grams of total fat, which includes 0.2 grams of polyunsaturated fat, 0.07 grams of monounsaturated fat, 0 grams of saturated fat, and 0 grams of trans fat.
- Carbohydrates: A cup of blueberries has 21.4 grams of carbohydrates, including 3.6 grams of fiber and 14.7 grams of natural sugars. Most of the carbs come from simple sugars like glucose and fructose, but blueberries also contain some fiber. These berries have a score of 53 on the glycemic index, which measures how quickly certain foods raise blood sugar levels. Because this score is relatively low, blueberries should not cause major spikes in blood sugar and are considered safe for people with diabetes.
- Protein: a cup of blueberries has 1.1 grams of protein. They have a minimal amount of protein, so we must include other sources of protein in the diet to meet daily needs.
Vitamins, minerals and other micronutrients
- Vitamin K: 24% of your recommended daily value. This nutrient is also known as phylloquinone. Vitamin K1 is primarily involved in blood clotting, but it may also benefit bone health.
- Manganese: 22% of the recommended daily intake. This essential mineral is necessary for the normal metabolism of amino acids, proteins, lipids and carbohydrates.
- Vitamin C: : 16% of the recommended daily value. Also known as ascorbic acid, vitamin C is an antioxidant important for skin health and immune function.
- Copper: 9% of the recommended daily value,
- Vitamin E: 6% of the recommended daily intake.
Benefits of blueberries
Blueberries are part of a healthy diet and can benefit glucose levels in the heart, skin, brain, and blood. They're full of powerful antioxidants that can reduce your risk of disease, and they're also a good source of fiber and other important nutrients like vitamin C.
heart healthy
Blueberries and red berries in general are very rich in antioxidants, which translates into better health for all the body's major tissues, including the heart. Furthermore, according to several scientific studies, eating this fruit, combined with a varied and balanced diet, significantly reduces abdominal fat, the risk of developing diabetes, lowers cholesterol levels , and decreases the risk of cardiovascular disease.
This fruit is also beneficial for improving blood circulation, just like other red fruits. This is due to its flavonoid content that improves circulation by favoring the work of the heart.
Many of the health benefits of blueberries, including their heart-health benefits, can be attributed, at least in part, to their phytonutrients , plant compounds that have antioxidant effects. One large class of phytonutrients is flavonoids, which include anthocyanins. These are protective compounds that give blueberries their rich blue hue.
A cup of blueberries a day improved heart function and arterial stiffness and was linked to a 12 to 15 percent lower risk of heart disease in overweight and obese people (ages 50 to 75) with metabolic syndrome in one study.
The fiber in blueberries may also contribute to heart health. Blueberries contain 3,6 grams of fiber per serving, or 14 percent of your daily value, and are certified heart-healthy. Certified foods must be a good source (provide at least 10 percent of the daily value per serving) of one or more of these six nutrients: vitamin A, vitamin C, iron, calcium, protein, and dietary fiber.
A high-fiber diet is associated with a lower cardiovascular risk, and in general, we know that diets high in antioxidant-rich fruits and vegetables like blueberries tend to be associated with a lower risk of inflammation and chronic disease.
Improve memory
Thanks to the properties of anthocyanin, it helps to revitalize and strengthen memory, even preventing (or delaying) dementia and cognitive decline typical of old age, which may or may not be related to a genetic or similar problem that leads to Alzheimer's.
Before we have mentioned the power of antioxidants in blueberries and red fruits in general. What these antioxidants achieve is delaying the aging of all the cells in our body, and neurons are cells too. Antioxidants are very beneficial for neuroconnectors, in this way dementia is delayed, at least it is tried, since genetics always wins.
Fight depression
One of the many health benefits of cranberry is that it acts as a positive mood booster. So blueberries can take away the Monday blues.
Studies show that blueberries, rich in flavonoids, are responsible for maintaining the proper functioning of neural pathways. It also has a positive effect on neuroplasticity. In general, blueberries do wonders not only for the body but also for the mind. This is how it helps fight depression.
So the next time we're feeling down, we'll eat some raw blueberries to lift the mood.
healthy bones
Blueberries contain iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Adequate intake of these minerals and vitamins helps build and maintain bone structure and strength.
Iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints. Low intake of vitamin K has been linked to an increased risk of bone fracture. However, adequate intake of vitamin K improves calcium absorption and may reduce calcium loss.
Control of blood glucose levels
Blueberries don't have a lot of sugar, but they do pack a lot of flavor. The glycemic index measures the impact of carbohydrate foods on blood sugar levels, and foods with a low GI number (considered 55 or less) can raise blood glucose levels more slowly than those with a low GI number. medium or high. Blueberries have a glycemic index of 53, which is considered low.
Eating foods that are less likely to cause large spikes in blood sugar levels can help you lose weight or maintain a healthy weight , eat healthier meals, and keep your blood sugar levels stable as part of a diabetes plan.
Eating certain whole fruits, particularly blueberries, was significantly associated with a lower risk of developing type 2 diabetes in an August 2013 study published in the British Medical Journal.
Frozen blueberries are a popular and healthy option for smoothies, but if you're watching your blood sugar levels, it's worth incorporating whole blueberries into your diet as well.
Protect the urinary tract
Blueberries have another essential advantage, both for women and men, and that is that they are able to protect the urinary tract and prevent the onset of urinary diseases and infections. This is thanks to the abundance of organic acids, it increases the acidity of the urine, thus preventing the appearance and possible proliferation of bacteria.
In addition, the protective action of the flavonoids that we have mentioned a few paragraphs above also acts here, reducing inflammation of the venous walls and preventing bacteria and other microorganisms from adhering to the walls and proliferating freely.
Because cranberries are closely related to berries, they contain many of the same active substances as cranberry juice. These substances are called anti-adhesives and help prevent bacteria like E. coli from adhering to the bladder wall.
healthy digestion
Blueberries help prevent constipation and maintain regularity for a healthy digestive tract due to their fiber content. Dietary fiber is also commonly recognized as an important factor in weight loss and control by functioning as a bulking agent in the digestive system.
High-fiber foods increase satiety, or the feeling of being full, and reduce appetite. Feeling full for longer can reduce a person's total calorie intake.
skin benefits
Several of the antioxidants can help protect your skin from oxidative damage that accelerates the aging process. Blueberries have many essential nutrients for skin health, with the main player being vitamin C.
Vitamin C supports the production of collagen, a structural protein that gives skin its elasticity. As we age, the vitamin C content in our skin and our body's collagen production naturally decline. This decrease in collagen can contribute to wrinkles and also cause health problems such as weakened muscles or osteoarthritis due to worn-down cartilage.
Aside from aging, low collagen levels in the body are most often caused by a poor diet. Blueberries also provide copper and zinc , two additional nutrients necessary for collagen production.
Maximum quantity and uses
The maximum amount of this fruit we can eat per day is between 80 and 100 grams , although some scientific studies conclude that it's important to eat around 150 grams daily. We recommend not overdoing it, not going overboard, and not becoming obsessed, as we should maintain a varied diet.
That is, we have to eat other fruits and vegetables, as well as nuts, legumes and other foods throughout the day. In this way we complete all the percentages of vitamins, minerals, proteins and others that our body needs every day to function at 100%.
An excess of vitamins, minerals, proteins and others can cause nausea, dizziness, ringing in the ears, memory loss, lightheadedness, tremors, lack of balance, vision problems, hair loss, weakness, etc. That is why we must keep a good control of everything we eat every day.
Blueberries are usually small and round, there are red and blue (or purple, each called in a different way), they are sour and tasty, they are mainly used to accompany salads, pancakes, decorate desserts, they are eaten with yogurt, mixed with other fruits, are added to natural juices, etc.
contraindications of blueberries
Blueberries are a fruit with few contraindications, but they are not spared. For example, if we have problems with blood sugar and our glucose levels fluctuate, apart from going to the doctor urgently, we should also avoid blueberries because they reduce blood sugar levels. When eaten in moderation, blueberries have no known adverse effects in healthy people.
Pregnant and breastfeeding women should avoid this fruit, as it has not been 100% proven to be beneficial and safe for both pregnant women and the fetus.
Allergies
A food allergy is an immune system reaction to a certain food that can cause symptoms such as hives, swollen airways, or even life-threatening anaphylaxis. It affects up to 3 percent of adults.
Although blueberry allergy is rare, it has been reported and can cause anaphylaxis like other food allergies. Talk to an allergist to determine your risk: If you have a food allergy, you may need to carry epinephrine with you at all times in case of a severe reaction.
drug interactions
Currently not too many drug interactions are known. Be sure to discuss any drug-food interactions with your GP.
Blueberries can interact with some medications. In addition to salicylates, which act as natural blood thinners, cranberries are packed with vitamin K, an important nutrient for blood clotting. If we are taking a blood thinner, it is recommended to speak with a doctor about the effects of eating foods rich in salicylates and vitamin K on the medication.
Preparation of the blueberries
You can usually find fresh or frozen blueberries in supermarkets year-round, but they're in season from late spring through late summer. Follow these tips for buying, washing, and storing blueberries.
- Review the package. Look for firm, full-color blueberries that aren't bruised or oozing. Be sure to turn the package over to check the bottom ones for mold.
- Store them in the fridge. Cover and refrigerate the blueberries when you get home. It is better to wait to wash them when you are going to eat them so that they stay fresh for several days.
- Wash them properly. Even if you buy organic blueberries, it's important to wash all produce before eating. Produce can become contaminated in a number of ways before it reaches your plate, including animals, harmful substances in the soil and water, or poor hygiene by handlers. The product goes through many hands after it is harvested, which increases the risk of contamination.
- Wash hands. For 20 seconds with warm soapy water before and after handling fresh produce. Gently scrub the cranberries while holding them under running water (no soap or bleach necessary), then pat dry with a clean cloth or paper towel to further kill any lingering bacteria.