American blueberry (Vaccinium corymbosum L) can be found more and more often in Polish stores and stalls. It is a plant derived from USA and Canada. Over the years, however, it began to be cultivated also in Poland. Poland is on third place in the world for the cultivation of this fruit. Our native blueberry production is 15 times smaller than in the USA.
Blueberry has become an additional variety to our diet. You can also grow it in your garden and enjoy its taste and nutritional values. However, if you would decide to plant it, it is worth knowing that some varieties can reach up to 4 m in length. The blueberry season is from May to November.
Nutritional value
Is it valuable? Of course. Its color alone should tell us that it is a source of antioxidants. It is characteristic for plants with a very intense color that they have a lot of compounds valuable for the organism. What’s in the blueberry?
Antioxidants
Blueberry is a source of valuable antioxidants. As a reminder, these are compounds that catch free radicals from the body. In this way, they can be effective against the formation of tumors. They contain vitamin A (beta carotenes), C and E or lutein, zeaxanthin. Their antioxidant capacity is one of the highest among fruit and food products. Blueberries have it all the way 4 times higher than, for example, red wine.
Blueberries are also a source of vitamins from group B, mainly B6, pantothenic acid, folic acid. They, in turn, are an important factor in the metabolism of carbohydrates, fat and protein. They also contain polyphenolic compounds such as: chlorogenic acid, tannins, quercetin, campeferol.
Compounds lowering cholesterol and sugar
Clinical studies have shown that chlorogenic acid from blueberries may help to lower blood sugar levels after a meal, and also keep sugar levels at an even level in the case of people suffering from type II diabetes.
While pterostilbene the compound found in these sheep is considered to be a factor that reduces the incidence of colorectal cancer and is also supposed to lower cholesterol. It does not cure cancer, but it can be effective against it.
Pits for metabolism
These fruits can improve metabolism due to the presence of tiny seeds in them. They are especially recommended for the elderly and children. Depending on the species, blueberries can be more or less acidic. The ripe and sweet ones are very pleasant to taste and delicate.
Compounds for improving eyesight
Blueberries are recommended for counteracting eye strain. There are even special blueberry extracts, which in the form of compresses help to improve the functioning of the visual center. The Japanese drink blueberry juice when they are working at the computer to counteract eye strain. For this reason, the blue dye of blueberries is also appreciated by pilots. It is also recommended for drivers, office workers, and children who spend more and more time in front of the computer and TV.
How much to eat?
One 300 g pack of blueberries, which is more or less as available in stores, is approx 186 kcal, which covers 9% of the daily requirement for energy in an adult. It also provides approx 8 g of fiber, which is more than 30% coverage of the demand the body to this ingredient. Such a portion of blueberries can be a great snack all day long without harming your figure and with health benefits.
threats
Blueberries rarely cause allergic reactions. However, people who are allergic to strawberries may also be allergic to blueberries. In this case, it is worth paying special attention to whether they also do not harm.
American blueberries are also a source of oxalates. Compounds that lower the absorption of calcium in the body, They can promote the formation of stones, and thus the development of kidney problems when consumed in excess.
Application
Blueberries can be eaten in various variations, e.g. fresh, juice, as an addition to tarts, muffins, fruit desserts, meat, salads. They can be frozen for storage until winter. They are also eaten dried.
As you can see, blueberries are a lot of good. So if you like to eat them, all you have to do is wish me good food!
Diet with the support of a dietitian and psychologist: Give it a try