Blueberries: health benefits and harms

Contents

The history of the appearance of blueberries in nutrition
The composition and calorie content of blueberries
The benefits of blueberries
Harm of blueberries
The use of blueberries in medicine
The use of blueberries in cooking
- Blueberry and apple jam
- Buns with curd cheese and blueberries
How to choose and store blueberries
Popular questions and answers

The berry at first glance looks like a blueberry, so they are often confused. How do they differ and what are the special valuable properties of blueberries – read in our material

Blueberries have always been considered the “northern berry”: they grew in all regions of the Northern Hemisphere and endured harsh weather conditions. But now the berry is planted in warm climates. It is really unpretentious in care and at the same time rich in useful substances. In the summer, blueberries are included in the diet not only for its diversity: it helps to compensate for the lack of many vitamins and minerals.

The history of the appearance of blueberries in nutrition

Blueberries are native to the United States of America. At the beginning of the 1950th century, it was in this country that it began to be cultivated, and only later it was studied in more detail and actively grown. Blueberries came to the countries of Europe and Asia later: in the 60s and XNUMXs. breeders and botanists began to study blueberries as a crop towards the end of the XNUMXth century.

At first, the berry was only an ornamental crop. As blueberries were grown and spread around the globe, the healing properties of blueberries began to be discovered. Decoctions, tinctures were made from it, and in nutrition they were used as an additional ingredient or as a dye.

Both blueberries and blueberries are the fruits of shrubs of the heather subspecies. In appearance, they are similar, but blueberries have a deep blue flesh. But the main difference is, of course, taste. Blueberries are more neutral, sometimes with a slight sourness. Blueberries have a sweet and sour bright taste, compote or jam from it has a denser texture.

The composition and calorie content of blueberries

The basis of blueberries is water, which in the berry is more than 85%. At the same time, blueberries contain a large amount of vital vitamins and minerals that help maintain good health. Vitamin C in the composition is useful for the immune system, especially during the cold season. 100 grams of blueberries contain more than 20% of this vitamin from the daily requirement.

Blueberries are rich in iron: an important trace element affects the level of energy, concentration, and provides many vital processes. With iron deficiency anemia, it is recommended not only to take medications, but also to follow a special diet. Blueberries are perfect for this task.

This berry has a low content of B vitamins, but there is magnesium, calcium and potassium. Macronutrients have a positive effect on the state of the cardiovascular system, support the skeletal system in order.

Caloric value on 100 g	39 kcal
Proteins	1 g
Fats	0,5 g
Carbohydrates	6,6 g

The benefits of blueberries

Thanks to vitamin E and A in the composition, blueberries act as a preventive product for oncological diseases. At the same time, it improves memory functions and, in general, has a positive effect on mental processes: therefore, the berry is recommended to be eaten with heavy mental stress. For example, during exams.

Blueberries contain flavonoids. These substances reduce the permeability and increase the strength of blood vessels. At the same time, they are involved in the absorption of vitamin C: with its high concentration, it is important that the vitamin is well absorbed (1).

“Blueberries are rich in anthocyanins, flavonoids, vitamins C and E. They contain pectin and tannins that have a beneficial effect on the digestive system,” says Samira Skhashok, a general practitioner and nutritionist.

Phenolic acids have a choleretic and diuretic effect, have a positive effect on the functioning of the kidneys and adrenal glands. Blueberries contain quite a lot of various acids, all of which are beneficial for the body. For example, ellagic acid is needed to prevent the development of malignant tumors, and folic acid is needed to prevent uterine cancer and the normal development of the fetus during pregnancy.

The benefits of blueberries for women

The polyunsaturated fatty acids in blueberries help fight early aging. Vitamins A and E in the composition have a good effect on the condition of the skin, hair and nails.

Iron and folic acid from blueberries will be useful for pregnant women. During the development of the fetus, it is necessary to monitor these indicators and follow a diet after consulting a doctor.

Regular consumption of blueberries reduces the risk of thrombosis and improves blood clotting.

The benefits of blueberries for men

Blueberries help maintain the functioning of the genitourinary system, are included in the diet in the treatment of prostatitis. Calcium and phosphorus are useful for the musculoskeletal system.

The inclusion of blueberries in the diet will help improve vision, tone the body and speed up intracellular lipid metabolism.

The benefits of blueberries for children

In infancy, all systems in the body are actively developing. Due to the rich vitamin composition, blueberries help this process. Ascorbic acid protects against colds, flavonoids and carotene have a positive effect on the nervous system, contribute to its active development.

You can introduce blueberries into your baby’s diet from 1 year old. If he has problems with the digestive system, then it is better to postpone acquaintance with the berry until the age of 3 years. For the first time, you can make a puree out of it, and only then give whole berries or add them to your favorite dishes.

Harm of blueberries

Excessive consumption of blueberries can cause allergies: you can eat no more than 150 grams of berries per day. People with severe allergic reactions to other foods should be wary of blueberries, as should pregnant women.

– You can’t eat blueberries with a deficiency of glucose 6-phosphate dehydrogenase. This is a genetic defect that is inherited. It leads to an increased content of red blood cells in the blood and anemia. People with this disorder have trouble breaking down certain substances found in food and medicines. There are just such substances in blueberries, – clarifies Samira Shashok, therapist, nutritionist.

It is imperative to refuse to eat this berry for those who suffer from diseases of the urinary tract. It is important to monitor the reaction to blueberries for people with thrombosis and diseases of the gastrointestinal tract: ulcers, gastritis, cholititis.

The use of blueberries in medicine

Studies have shown the benefits of blueberries for depression. A group of people was interviewed: they all took blueberry extract daily for 90 days (2).

The high content of vitamin C in the composition of berries will help in the prevention of colds, and in their treatment. Blueberries also increase gastric secretions and the digestive power of gastric juices. That is why it is included in the diet for diseases such as pyelitis or catarrh of the stomach. With its beneficial properties for the digestive system, the berry can still have a negative effect on it. Therefore, it is important to consult with a specialist and follow the recommendations.

– There is a common myth that many berries cannot be eaten with diabetes. This is because they contain plant-derived sugars. Diabetic patients should not refuse blueberries: you can afford ¾ cup of blueberries a day. This serving of berries contains 15 grams of carbohydrates. What’s more, there is evidence that blueberries can lower blood sugar levels in diabetic patients. Therefore, it is important to monitor the level of glucose, says Samira Skhashok, a general practitioner and nutritionist.

Cardiovascular diseases mostly affect older people. Blueberries can help treat high blood pressure, bleeding disorders, and problems with thinning blood vessels. Scientists have suggested that anthocyanins, the pigments that give the berry its blue color, interact with other substances. And by this they have a positive effect on the work of the heart and blood vessels (3).

A good memory is important at any age, and it needs to be developed throughout life. Studies conducted in different age groups (from children to the elderly) show that regular consumption of blueberries improves cognitive functions. In addition, the use of blueberries has a positive effect on the development of psychomotor functions: coordination and dexterity (4).

The use of blueberries in cooking

Blueberries are part of many popular desserts: pies, jams and preserves, muffins. The taste of the berry is rather neutral when compared with the bright taste of blueberries. But at the same time, ripe blueberries are sweet: you can add not so much sugar to pastries.

Those who do not like sweets can make a salad or sauce for the main course from blueberries.

Blueberry and apple jam

Adding blueberries to classic apple jam will give you a new taste experience. And its color is somewhat reminiscent of space

Apples	1 kg
Blueberry	500 g
Sugar	1 kg

Grate the apples on a coarse grater and sprinkle with sugar. Let them sit for 20 minutes. After they give juice, transfer them to a saucepan or aluminum bowl and put on fire. Boil the mixture for 20 minutes. Transfer to a blender, chop and put on fire again for 15 minutes.

Add the blueberries to the mixture, blend everything with an immersion blender and return to the stove. Boil 20 minutes. Pour the still hot jam into sterilized jars and, after cooling, put it in the refrigerator.

Buns with curd cheese and blueberries

The combination of creamy cottage cheese and blueberries is a real treat. Try both hot and chilled.

Fast acting yeast	10 g
Flour	500 g
Milk	300 ml
Sugar	70 g
Butter	70 g
Curd cheese	250 g
Eggs	2 piece.
Sugar	20 g
Blueberry	150 g

Prepare the dough. To do this, pour the yeast with warm milk, add it to the flour, mix. Pour sugar into the mass and knead the dough. After the dough stops sticking to your hands, add butter to it in small pieces.

Put the dough in a bowl, cover with a towel and leave in a warm place for 2 hours to rise.

Prepare cream. Mix eggs, cream cheese and sugar well. Roll out the risen dough and place the filling on top. Spread blueberries over it. Roll the dough into a roll and cut into 12 equal buns.

Transfer the buns to a baking sheet and let them rest for 30 minutes. Put them to bake in an oven preheated to 180 degrees for 30-35 minutes.

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How to choose and store blueberries

Ripe and fresh blueberries have a bright and uniform color. In size, they are most often the same, but larger berries can also come across.

Blueberries are grown on plantations on a large scale: therefore, their shelf life is longer than that of blueberries. This berry is wild, it can be found on the shelves not so often.

It is better to store blueberries already bought or collected at the dacha at a temperature of +2 to +6 degrees. In the refrigerator, they will not deteriorate, while the taste and useful properties will be preserved. It is important to rinse the berries well before eating: so that they do not get wet, it is better to do this right before you eat them.