Contents
In this article you will learn, among others:
- Are blueberries healthy?
- What are the properties of blueberries?
- How much calories do blueberries have?
- What is glycemic index of blueberries?
- What is blueberry good for?
We are lucky that nowadays shop shelves are full of various fruits almost all year round. This choice is also a ticket to healthy eating. Some of these gifts of nature are especially worth consuming seasonally, when prices are lower and the fruit itself is the freshest and most plump. When July is approaching, it is worth visiting a local greengrocer for American blueberries – it will be there until September.
Are blueberries healthy?
Do you have your own garden? Maybe your own American blueberry? You can taste these fruits “from your private bed”, because their bushes have become well-established in our climate. However, remember to use a suitable substrate when planting, and then constantly fertilize the plants. Due to the cross pollination of flowers, it is wise to buy more bushes at once, or you can mix varieties.
Why is it worth doing this? Because the minerals and valuable vitamins found in blueberries are extremely necessary for our body. Their versatility is so great that they are recommended even for a ketogenic diet, where a lot of fruit goes to the so-called “black list”.
What are the properties of blueberries?
Vitamin C opens the list, but blueberries are also a great source of vitamin B6, A, E and K. In one glass (about 150 g) we can also expect a large dose of fiber and calcium, zinc, potassium, sodium, iron, phosphorus, thiamine, folic acid, riboflavin, niacin, manganese, copper….
You can see, it is a powerful vitamin bomb, and a valuable source of carbohydrates, thanks to which it can be one of the most important elements of balanced menus that we offer as part of our services.
How much calories do blueberries have?
These are another of the basic questions that people on a diet especially ask themselves and it is naturally worth asking! Highbush blueberry – how many calories does this fruit have? Well, not that much, for 100 g it is exactly 57 calories.
| Blueberry-GIANT! |
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| One of the varieties with an average ripening period (the crop is usually harvested in August or early September) is called Chandler. The properties of this blueberry are amazing because they are closely related to the size of the fruit itself. They are often up to 2,5 cm in diameter! By the way, they are juicy and sweet, so they are perfect as a breakfast addition. |
What is glycemic index of blueberries?
Are you suffering from type 2 diabetes or have problems with insulin resistance? The glycemic index of blueberry is not the lowest, but it is so low that people with the above-mentioned ailments can confidently reach for this fruit. It is 55, although according to some sources it is also a bit lower, at the level of IG = 53, and therefore it is classified as a product with an average glycemic index.
| Do you know that… |
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| establishing an American blueberry plantation is very time-consuming, but also profitable for the grower? One hectare is as many as 2200 plants, where the cost of seedlings alone is even nearly PLN 20! However, this is not the largest expense – over PLN 000 from the budget is spent on the installation of the irrigation system. The sum of all expenses for establishing a hectare plantation with an annual yield of up to 40 tons of fruit is about PLN 000. Interestingly, this amount begins to pay off after about three years. |
What is blueberry good for?
First of all, it is worth starting with the fact that it is best to buy fresh blueberries. Such a fruit should have a very deep, intense, blue-navy blue color. In addition, its surface can be covered with a white, slightly waxy coating, which gives a matte effect. If the season is not favorable and you decide to buy frozen blueberries, take into account their consistency – they should be loose. The compacted mass may suggest that the product has been defrosted earlier, and this should definitely be avoided.
Not one, not two …
Nearly thirty different, popular varieties of blueberries can be found both in the form of fruit in greengrocers, markets and supermarkets, and as seedlings in garden stores. The most popular of these are Duke, Bluecrop, Nelson, Spartan and Toro. The full list in Polish is on this website.
Highbush blueberry and its low glycemic index, a whole lot of vitamins and minerals, as well as great taste – these are the main incentives to buy them. In addition, you can find a lot of recipes for their creative use on the web, they appear in various forms in each variant of a tastefully adjusted diet. We’ve tossed in the most popular recipes at the end of the article.
Okay, it was about properties, characteristics, vitamins and calories. As for Polish standards, this fruit is not cheap, but it will repay you:
1. Lots of flavonoidswhich are characterized by a positive effect on our concentration, brain function and memory.
2. The presence of antioxidantsThat protect us from free radicals and are responsible for anti-aging and anti-cancer protection.
3. Low in calories – it is an amazing support for those who want to lose weight effectively. As you know, one of the biggest problems after switching to a slimming diet are sweet treats, and blueberry is the snack you can afford without blinking an eye!
4. Influence on blood pressure regulation, protective effect against DNA structures and anti-atherosclerotic effect. Regular consumption of anthocyanin-rich fruit reduces the risk of heart attacks.
5. They help in regeneration after hard trainingIf we “overdo it”, our muscles suffer the most, the fibers of which are badly damaged. American blueberry has properties supporting their faster reconstruction.
6. And finally, it is anti-diabetic – it is all thanks to the content of anthocyanins, which improve the sensitivity of cells to insulin and support glucose metabolism.
Blueberry – recipes and inspirations
Blueberry, due to everything we mentioned above, deserves a special place among our proposals – it appears in the database itself in 182 recipes! Here are the 3 most interesting of them:
Millet pudding with apricots, blueberries and chocolate (480 kcal)
Milk 220 g, Kasza 52 g, Apricots 120 g, Blueberries 50 g, Bitter chocolate 20 g, Water 50 g,
1. Rinse the millet thoroughly in a sieve in warm water, then put it in a saucepan and pour half the amount of the recipe milk and water. Cook on low heat, covered, until the liquid is completely absorbed and the groats are soft, about 15 minutes. 2. Put the soft porridge in the blender container, add the rest of the milk and the pitted apricots. Blend into a perfectly smooth mousse. 3. Sprinkle the millet pudding with blueberries, add the chocolate.
Blueberry cocktail with mango and chia (234 kcal)
American blueberries 50 g, Mango 120 g, Vegetable drink enriched with calcium 220 g, Chia seeds 5 g,
1. Blend all ingredients into a cocktail, serve chilled in summer 🙂
Night porridge with summer fruit (391 kcal per serving)
Oatmeal 40 g, Milk 220 g, Nectarine 115 g, Blueberries 50 g, Currants 40 g, Sunflower seeds, pumpkin, chia, sesame or linseed 5 g,
1. Pour oatmeal into a jar, bring the milk to a boil, pour it over the cereal, add the flaxseed, mix. Close the jar and put it in the fridge overnight. 2. In the morning, add chopped nectarine, blueberries and red currants to the porridge.
You admit that this is quite a lot of goodness for one fruit, right? Highbush blueberry has vitamins and nutritional properties, and in addition it perfectly complements meals and is soooo sweet. What is your favorite blueberry proposition? In what form do you like blueberries the most? Let me know in the comments!