Presse Santé

that delicious red fruit that we should be eating more often

Blueberries are among the smallest fruits, but don’t let their small size fool you. Packed with antioxidants and vitamins, this summer berry is the perfect choice for a healthy snack. It can also be used in sweet or savory recipes to add an unexpected touch of flavor. Here’s what you need to know about blueberries, plus some recipes to experiment with this week.

What are blueberries and where does this fruit come from?

Blueberries are plump, sweet, and juicy, with colors ranging from indigo to deep purple.

nutritional value

148 grams (g) of blueberries, about 1 cup, contain about 84 calories. A cup of blueberries also provides:
total fat, 0.5 g
egg white, 1.1 g
carbohydrates, 21.5 g
dietary fiber, 3.6 g
Sugar, 14.7g
Calcium, 8.88 milligrams (mg)
Fer, 0.41 mg
Vitamin C, 14.4 mg

What Are the Potential Health Benefits of Blueberries?

Blueberries are sweet and juicy, but that’s not the only reason to pick up a few at your nearest grocery store. Blueberries are an excellent source of antioxidants called polyphenols, substances that help inhibit oxidative stress and free radicals that cause cell damage. Flavonoids are a type of polyphenol offered by blueberries. Most research on the health benefits of blueberries has focused on anthocyanins, a type of flavonoid responsible for blueberries’ distinctive color. Thanks to these antioxidants, regular consumption of blueberries can have a number of health benefits, according to research.

Help reduce the risk of heart disease

One study found that the antioxidants in blueberries may help prevent many chronic diseases, including cardiovascular disease, diabetes and degenerative diseases. Anthocyanins may be particularly helpful in reducing the risk of high blood pressure and coronary artery disease.

Helps increase brain function

The flavonoids in blueberries may help improve memory and cognitive function. According to one study, older adults who consumed large amounts of flavonoids over a 20-year period had up to a 40% reduced risk of developing Alzheimer’s and other forms of dementia.

Play a role in reducing the risk of type 2 diabetes

The anthocyanin content of blueberries may help improve insulin sensitivity in obese people with insulin resistance, reducing their risk of developing type 2 diabetes, although more research is needed. Additionally, anthocyanins may help reduce the risk of type 2 diabetes by helping reduce inflammation and body weight, two known risk factors for developing diabetes.

Helps maintain healthy and strong bones

Consuming blueberries can protect your bones and joints. Blueberries are a source of manganese that plays a role in the development of healthy bones. Research suggests that consuming blueberries may reduce the risk of low bone density (osteopenia) due to their antioxidant and anti-inflammatory effects.

Blueberries have the potential to improve your mood

There is evidence that eating blueberries can help relieve symptoms of depression. In small studies, researchers found that a flavonoid-rich blueberry drink helped improve mood and potentially reduce the risk of depression in children and young adults.

Can Blueberries Help You Lose Weight?

Blueberries are a healthy choice when you’re craving something sweet but don’t want to sabotage your weight loss efforts. A cup contains only about 84 calories. Plus, blueberries are full of fiber. High-fiber foods keep you feeling full longer than low-fiber foods, so you eat less. High-fiber foods can also reduce the risk of overweight and obesity. And while blueberries alone don’t necessarily result in weight loss, people who regularly consume large amounts of anthocyanins may have lower body fat.

How do I select and preserve blueberries to get the best quality possible?

You can buy fresh blueberries all year round. However, to get the best flavor it is important to choose a quality batch. When shopping, pay special attention to firm and dry blueberries. A high-quality blueberry will have smooth skin and a deep color, either a deep purplish-blue or blue to black. Up right arrow Sometimes you will come across blueberries that are reddish or greenish in color. These blueberries are not ripe and do not contain as much flavor as ripe berries.

Examine a batch of blueberries carefully before purchasing them. Do not buy berries that are shriveled, soft, or moldy. It’s always important to wash blueberries just before consuming them and to refrigerate them after purchase to ensure freshness. Blueberries will keep in the fridge for 10 to 14 days, but if you want to extend their shelf life you can freeze or dehydrate them.

You can also buy blueberries frozen, which is handy if you want to add blueberries to smoothies or yogurts. Touch the bag before purchasing to ensure the blueberries are loose and not frozen in a lump, which can be difficult to separate when making frozen drinks like smoothies. If you want to thaw a bag of frozen blueberries, refrigerate or open the contents and rinse the blueberries under cold running water until thawed.

Dried blueberries are widely available in grocery stores and are a great addition to trail mixes, salads, baked goods, cereal, and more. They have similar antioxidant levels to fresh blueberries, but tend to have more sugar and calories per weight (since the drying process removes water and bulk from the fruit).

Are There Any Health Risks From Eating Blueberries?

Given the healthy nature of blueberries, it’s hard to imagine that this fruit poses any health risks. But blueberries aren’t the right choice for everyone. If you are taking blood thinners, you should tell your doctor. Blueberries contain vitamin K, which promotes blood clotting. Eating too much at once can reduce the effectiveness of these medications.

Also, avoid blueberries if you’re allergic to salicylate, a chemical found in the berries.

Up to 70% of people allergic to pollen also suffer from oral allergy syndrome (OAS), which is caused by a cross-reaction between pollen and certain nuts, vegetables and fruits (including blueberries). Raw blueberries can trigger ODS, which can lead to symptoms like itching, burning, and tingling in the mouth. If you have any negative reactions after eating blueberries, you should see an allergist for testing.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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