Blueberries are exceptionally popular worldwide, as it has high health potential because of their high nutritive value.
Due to the unique significance of blueberries, they are processed as puree, juice, powder, frozen, and dried form, all of these are naturally modified, making them ideal for supplementation purposes. Therefore, from a health point of view, they are a complete well-being package apart from flavor blueberry is an excellent natural food colorant.
Types of berries
Blueberries are sweet, blue in color, flowering shrub, and are closely related to cranberries. There are two types of blueberries, low bush blueberries which grows in low-level and are small pea-size berries, Canada is the highest producer of low bush and managed by barrens on berry fields. However, formulated high bush has larger berries and they are taller than low bush they are majorly produced in united states.
The origin and type of berries are extremely important because they define their nutritive value. For example, wild blueberries contain three times more antioxidants than other berries.
Blueberries nutrition
Numerous studies have shown the beneficial health effects of blueberries and consider them to be an integral part of daily diet due to their high nutrition and antioxidant level. This super fruit is not only delicious but also beneficial in various diseases.
Blueberries contain a rich amount of antioxidants like flavonoids and anthocyanin, apart from this blueberries provides:
- Energy
- Iron
- Magnesium
- Potassium
- phosphorous
- Carbohydrate
- Fat
- Protein
- Vitamins, majorly A, C, B, E, and K
- Calcium
Are other form of blueberries effective?
Generally, blueberries are not available easily but due to their high demand, it is made available with technological advances such as freeze-drying, powder form, dried blueberries, etc. Moreover, this method confuses its nutritional effectiveness. According to experts, they are also super healthy and have almost the same nutritional content as fresh blueberry.
How blueberries are effective for health?
No doubt, blueberries are exceptionally healthy for the body. It has been found that regular consumption of blueberries provides complete brain, digestive, and heart health. Here are some health benefits of blueberries:
Maintain heart health
Blueberry is a powerhouse of antioxidants and fibre which are good for heart health. Furthermore, they contain minerals like pottasium which is beneficial for improving blood circulation and maintaining blood flow. Blueberries also cleanse blood which further improves conditions like coronary artery disease, high cholesterol, plaque formation in arteries, etc.
Improves digestive health
The fiber in blueberry makes the stool bulky, it improves digestion and regulates bowel moment which eventually helps the body to eliminate toxins from the body.
As a natural supplement
Blueberry already gained popularity due to its nutrition and antioxidant levels. Blueberry is rich in Vitamin A, C, E, and antioxidants, which is why they are part of several nutraceutical preparations. Today, there is mass manufacturing, canning, and preserving industry is building up, making blueberries available in different forms, but neutraceutical demand is higher than others.
Rich source of antioxidant
Blueberry is an amazing source of anthocyanins and antioxidants which is necessary for reducing oxidative stress from the body. This further releases in the form of free radicals and cause chronic disease in the body such as cardiovascular disease, Parkinson’s disease, Alzheimer’s disease, cancer, diabetes, etc.
Improves eye function
The high amount of Vitamin A, Vitamin E, and antioxidants in blueberries have proven protective effects on the eye, it also improves vision. Furthermore, blueberry also fights against eye infections.
Reduce premature skin aging
For years, blueberry is known for its antiaging property which is why it is known as a superfood. The reason behind aging is oxidative stress, while blueberry is rich in antioxidants such as anthocyanin and flavanoids, they avoid damaging DNA as oxidative stress may increase the aging process. Apart from this, its high Vitamin A and C content are extremely beneficial for removing toxins from the blood and giving you a natural refreshing glow from inside.
Boost brain health
Eating blueberries may boost brain health by decreasing oxidative stress leading to an increase in brain cell function. Thus, improving brain functionality and cognitive ability.
How many blueberries should we eat per day?
Blueberries are among the healthiest fruit in the world. Whichever form of blueberry you eat will provide you with enormous health benefits, but anything in excess is not good. You should have 30 to 40gm blueberry per day. However, if you are suffering from some health condition, you should consult your doctor or dietician for further assistance.
Who should avoid blueberry?
A healthy amount of anything is good. While blueberries are loaded with nutrients but unfortunately in some cases, excessive eating may cause the following condition:
- You may experience digestive issues such as stomach pain, bloating, and vomiting.
- Staining on teeth is one of the most common side effects of eating blueberries, as it may stain your teeth because of its high pigmentation.
- People having fruit allergies may experience itching, rashes, hives should consult their doctors before consuming it as it may be life-threatening sometimes.
- Blueberries are rich in fiber, which sometimes may hamper the absorption of minerals like calcium and iron.
How to include blueberry in the diet daily?
Almost every person may like blueberry. Several delicious recipes of blueberries are available. For example, blueberry tart, pancakes, blueberry cocktail, ice cream, and many more. Here are few tips on how you can make blueberries part of your dishes.
- Introduce blueberry as a side dish
- A fruit salad could be a perfect option for snacking. However, never be obsessed with one fruit add a variety of good fruits, and you will get more nutrient vitamins and minerals.
- Add blueberries in your dishes as it is, such as in curd, pancakes, cocktail, cake, etc.
- You can blend blueberries in smoothies.
- Nowadays, in baking and dessert preparation blueberries are common.
- You can also make jam of it.
