Top 5 Health Benefits Of Blueberries and Tasty Recipes

Health Benefits Of Blueberries bilberry photo

In the kingdom of fruits and vegetables, bright and vivid color is a symbol of health. Purple blue is no exception! Discover all the health benefits of blueberries and more in the article below.

Blueberry: The New Fountain Of Youth!

According to several studies, wild blueberries have the highest antioxidant activity, surpassing that of pomegranate, strawberries and cranberries. Blueberry skin’s blue pigmentation contains a very high concentration of anthocyanins, pigments that have the ability to destroy free radicals in the body. In large numbers, free radicals are responsible for many diseases such as cancer. In addition to being a veritable storehouse of antioxidants, blueberries appear to contain powerful anti-inflammatory compounds.

And it’s not surprising then, that there are so many proven health benefits of blueberries, particularly related to the prevention of aging, cardiovascular diseases and various cancers.

A study carried out at the University of Manchester and published in the Archives of Toxicology, found that the consumption of purple-colored fruits can prevent age-related diseases. Regular consumption of blueberries, blackberries, blackcurrants or plums would reduce the chances of developing multiple sclerosis, Alzheimer’s and Parkinson’s disease.

 

Good to know: Cooking appears to significantly affect the antioxidant properties of blueberries. Eat them raw as often as possible!

 

A cup (250 ml) of fresh blueberries provides only 87 calories, making it a slimming ally par excellence. The same portion meets one-quarter of the daily requirement for vitamin C in adults. Vitamin C is well known for its health benefits and is important at all ages as it plays a role in the development and health of bones, cartilage, teeth and gums. Blueberries also contain a lot of fiber: 4 g per cup (250 ml), meeting 16% of the daily needs of adults. Fiber is essential to promote good intestinal regularity and to prevent constipation.

As a result, they are particularly important in children who have difficulty removing their stool. It is recommended that children between the ages of 4 and 8 consume 25 g of fibre per day. Adult females (19-50 years) should also consume 25 g daily and males (19-50 years) 38 g daily.

Blueberries: A Healthy Treat

Children love to eat with their hands, and as a result, blueberries are eaten like little sweets. No wonder the toddlers love it! Children also like to pick berries. If mother nature is gentle, wild blueberry picking begins in the first week of August and lasts about four weeks. When you get home, take the opportunity to stock up on your freezer and cook some good recipes.

Here are some ideas to brighten up the family menu:

In the morning, wake up your taste buds with a colorful smoothie full of vitamins and minerals. Pour milk, vanilla yogurt, a little orange juice and frozen blueberries into the blender for a combination full of personality. Or mix chocolate milk, vanilla yogurt, a banana and frozen blueberries. And, don’t forget, smoothie mix makes excellent iced lollipops!

Blueberry Smoothie Idea

Add blueberries on breakfast cereals and in the preparation of muffins, banana bread, waffles, pancakes. Blueberries and maple syrup make a great wedding!
Defrost frozen blueberries in a microwave oven and pour the fruit, with their juice, over yogurt, ice cream or angel cake. And since blueberries like to sweeten their beaks, add to your other desserts like puddings, crustates and fruit salads.

You can also add fresh or frozen blueberries in a blender with soy milk, yogurt or vanilla ice cream.

Blueberries are also very good addition for meat. Boil blueberry juice with wine until reduced by nine tenths. Add veal stock, salt, pepper and, just before serving, add blueberries to the sauce.
Make a chutney, mixing with dried cranberries and onion, and seasoning with vinegar, sugar, chopped ginger, cinnamon, lemon zest, cayenne pepper, salt and pepper.

It can be made into a fine vinegar by macerating it for a fortnight in white wine vinegar. You can use this vinegar in salads or in the kitchen to deglaze a pan.
In kir, blueberry syrup or liqueur will replace cassis liqueur.

For the snack, simply serve a nice large bowl of fresh blueberries. Simple, but how tasty!

 

Did You Know? The Great Fire of 1870 in Saguenay, Canada – near the Lac Saint-Jean region, which devastated an area of 3,900 km2, is believed to have caused the multiplication of wild blueberry plants. Wild blueberries are exported to more than 24 countries, including the United States, Japan, Germany and the United Kingdom, which are fond of them not only for their exquisite taste, but also for their great health benefits.

 

Nutritional Value Of Blueberries

Raw blueberries 125 ml (1/2 cup)/80 g

Calories: 44kcal

Proteins: 0.6 g

Carbohydrates: 11.1 g

Fats: 0.3 g

Dietary fiber: 2.0 g

Glycaemic load: Data not available

Antioxidant power: Very high

Sources : Health Canada. Canadian nutrient file, 2010.

Health Benefits Of Blueberries

Whether wild or cultivated, fresh, frozen or in juice, these beautiful blue fruits are particularly rich in vitamin C. Champions of antioxidants, their consumption would prevent many diseases.

What are the health benefits of blueberry

Cancer. A study showed that blueberry and blueberry extracts had the highest antioxidant – and therefore anticancer – activity, compared with other berries (strawberry, cranberry, raspberry and elderberry). Blueberry extract is thought to be most potent in inhibiting the growth of leukemic and colon cancer cells. Blueberry and blueberry flavonoids may also play a protective role against some cancers. The blueberry would even act on genes by preventing the generation of certain cancer mutations.

As observed in the laboratory, wild blueberry, raspberry and cranberry juices are thought to inhibit the growth of human cancer cells (stomach, prostate, intestine and breast).15 Blueberry extracts may also have a preventive effect against breast cancer by decreasing the proliferation of cancer cells 13,14 and the incidence of tumors.14 Although these studies were conducted in vitro, the doses of blueberry extract used represent realistic servings for humans, approximately ¾ Cup (185 ml, 120 g) fresh blueberry per day for a 60 kg person13.

You have to be in Quebec when these powerful little berries are ready to eat. Below you can see how good blueberries can really be for your health!

Below We Are Listing 5 Blueberries Health Benefits:

1. Blueberries Fight Disease.

Researchers at the Arkansas Department of Agriculture’s Arkansas Children’s Nutrition Center studied more than 100 Common Foods. They found that wild and cultivated blueberries had the highest levels of antioxidants among fruits (they were surpassed only by small red beans). The antioxidants fight the free radicals in our body, which in turn can prevent the formation of many types of diseases.

2. Blueberries Reduce Abdominal Fat.

The Michigan Cardiovascular Center has also conducted research on blueberries. The scientists were able to show that rats fed freeze-dried blueberries and sprayed on a diet of either high or low fat had less abdominal fat, less triglycerides (fatty acids in the blood) and less cholesterol than rats that did not receive blueberry powder. Researchers found that blueberry ingestion affected genes associated with fat burning and storage.

3. Blueberries Prevent High Blood Pressure.

A study by the American Journal of Clinical Nutrition has shown that anthocyanins the purple pigments found in blueberries-protect against hypertension. Over a 14-year period, the research project examined approximately 134,000 women and 23,000 men. Those who ate more than 125 ml (½cup) of blueberries per week reduced their risk of developing high blood pressure by 10% compared with those who did not.

4. Blueberries Maintain Brain Function.

Anthocyanins have also been associated with an increase in the signals emitted by neurons in brain centres. A small study at the University of Cincinnati Academic Health Center examined the effects of daily consumption of wild blueberry juice on older adults complaining about their memory. Twelve weeks later, participants had seen an improvement in the memory function.

5. Blueberries Reduce The Risk Of Colon Cancer.

The results of a study published in 2010 in the journal Carcinogenesis showed that pterostilbene, a compound in blueberries, may provide protection against colon cancer-the second leading cause of death for Canadians (after lung cancer). Researchers at Rutgers University in New Jersey have shown the ability of pterostilbene to suppress the development of tumours in the colon, as well as major inflammatory markers.

Blueberry Is A Champion Of Antioxidants

Among about 20 fruits, blueberries rank first for their total antioxidant capacity.Cranberry, blackberry, raspberry and strawberry follow closely. Feel free to color your plates with this small fruit to help your body fight free radicals. Wild blueberries would have an even higher antioxidant capacity than cultivated blueberries.

Cardiovascular disease. Clinical and epidemiological studies indicate that the consumption of flavonoids in foods and beverages may decrease the risk of atherosclerosis, a risk factor for cardiovascular diseases. Blueberry phenolics are thought to slow the onset of cardiovascular disease by reducing the oxidation of blood lipids, the effects of oxidative stress (leading to cell death), and inflammation of the vascular system.

Lower Cholesterol: The addition of blueberries to a plant-rich dietlowered cholesterol levels in animals. According to the researchers, blueberries act in synergy with plants, such as soybean, oats, and barley, and improve blood lipid profile. No studies have demonstrated such an effect in humans to date, but the authors suggest that with equivalent doses of about 2 cups (500 ml) per day, the observed effects could occur.

Diabetes. Studies at the University of Montreal have shown that fermented wild blueberry juice has anti-diabetic properties.18 This juice protects against the development of diabetes or glucose intolerance. It would also prevent hyperglycemia in diabetic mice and the development of diabetes and obesity in pre-diabetic mice.19 Another study concluded that blueberry powder added to a high fat diet provides protection against insulin resistance and hyperglycemia.21

Aging-related disorders. Blueberries may have an effect on balance and coordination disorders, 1 but also provide antioxidant and anti-inflammatory protection. Fermented blueberry juice could help prevent neurodegenerative diseases by protecting neurons from oxidative stress.

Alzheimer’s and Parkinson’s disease: Blueberries could help decrease the progression of Alzheimer’s disease or Parkinson’s disease, for example. Studies in humans and animals have shown that eating blueberry juice improves memory-related tasks.22,24 The addition of blueberry extracts to the animal diet would also prevent the decline of cognitive functions and could even improve them.

Urinary tract Infections. An in vitro study demonstrated that a specific fraction of blueberry flavonoids could prevent Escherichia Coli bacteria (the cause of urinary tract infections) from adhering to the walls of the urinary canal.6 However, no clinical studies have confirmed the effect of actual blueberry consumption on the Prevention of urinary infection27.

What’S In The Blueberry?

Antioxidants

Flavonoids are the most potent antioxidants in blueberry. They are involved in the neutralization of free radicals in the body, thus preventing the appearance of cardiovascular diseases, certain cancers and various chronic diseases. In vitro, blueberry flavonoids have been shown to protect against oxidation and inflammation of blood vessels.

Among the most important flavonoids in blueberry are proanthocyanins and anthocyanins, the content of which increases with the degree of ripening of the fruit. The latter are believed to be the major initiators of hypoglycemic activity in blueberries, but other compounds may play a role. Blueberries also contain catechins, a variety of phenolic acid, with an antioxidant effect.

Ideas For Recipes With Blueberries

Wild Blueberry And Vegetable Couscous Recipe

This colorful and tasteful recipe is great for the evenings of the week. You can replace the couscous with quinoa and the flavor, add pieces of grilled chicken. The combination of sweet and savory is sure to please the whole family.

Ingredients:

  • 250 ml (1 cup) vegetable juice
  • 45 ml (3 tbsp) olive oil
  • 310 ml (1¼ cup) of couscous
  • 1 zucchini, not peeled, in small cubes
  • 2 carrots, not peeled, in small cubes
  • 60 ml (1/4 cup) of roughly chopped walnuts (e.g., walnuts, pecans)
  • 175 ml (3/4 cup) canned chickpeas, drained
  • Salt and pepper to taste
  • 1 pinch of cumin
  • 5 ml (1 tsp) lemon peel
  • 250 ml (1 cup) fresh or frozen wild blueberries, thawed
  • To taste, fresh cilantro, chopped
  • To taste, fresh parsley, chopped

Preparation

  1. In a saucepan, bring vegetable juice and 2 tbsp. (30 ml) olive oil to a boil.
  2. Remove the pan from the heat and add the couscous. Let stand for 8 minutes.
  3. Meanwhile, in a skillet, heat 1 tbsp. (15 ml) of oil and cook carrots over medium heat for 5 minutes. Add the zucchini and continue cooking for 3 minutes. Add the chopped nuts and mix well.
  4. Combine the couscous and vegetable mixes, add the chickpeas and wild blueberries (to taste, heat the blueberries).
  5. Add the seasonings and fresh herbs, and voila!

Blueberries Morning cereal snack Recipe.

Mix frozen blueberries with ice cubes, pineapple juice and a banana. Enjoy the cold hands:-).
Make a coulis that can be used to top a cheesecake or any dessert of your choice.
Can be used in jams, fruit salads, sorbets, ice creams, granites. You can also add this in pies, cakes, muffins, pancake pasta, waffles, etc.

You can further improve this amazing salad made up of blueberries, short pasta, green grapes, strawberries, sections of oranges and tapered almonds. Sprinkle with dressing, if possible with blueberry vinegar. Or, add short pasta, blueberries, celery, red pepper, chicken dice, snow peas, red onion. Season with parsley and basil and sprinkle with red wine vinaigrette.

Sweet small cold bites appetizers can be made by mixing melted chocolate with dried blueberries, grated coconut and nut chunks. Make meatballs with the preparation and put them to cool on a plate.

In Scandinavia, it is made into a soup to be enjoyed very hot, during the cool evenings of autumn.
Blueberries seasoned with sugar can be stuffed with quail or small chickens.

The Story Of The Blueberry

Common names: blueberry(American) or bilberry(European).
Scientific name : Vaccinium spp.
Family: Ericaceae.

Bilberry Vs Blueberry?

The main difference is that Bilberries are native to Eurasia and the west coast of North America, while blueberries are native only to North America. However, the genus Vaccinium, which is very old, could originally come from a smaller territory. It would have quickly dispersed in various directions, probably helped in this by the birds, big fans of small bays.

In any case, the plant has become extremely diverse over time, with a few hundred species today. Many produce edible berries with varying degrees of acidity. They must have been the joy of countless generations of hunter-gatherers in Asia, Europe and America, from the Arctic to the tropics.

There is no doubt that blueberries have always been harvested by the Native people of North America. They ate it raw or cooked, made pemmican, preserved it in animal fat, or dried it for winter consumption. In the same way, in Europe, he supported the Nordic peoples, including the Lapps, during the long winter months by bringing them energy and vitamins at the same time.

Because of their special needs (acidic and moist soil) and the abundance of the wild resource, blueberries and blueberries were domesticated only very late in the 20th century. Today there are many cultivars, some of which produce larger fruits. They are cultivated in the field or, as is the case in Quebec, in the forest, on strips of cleared land alternating with Forest strips.

The ancient Greeks knew the Blueberry to which they lent various medicinal properties. In the Middle Ages, the leaf and the Berry were prescribed to cure various ailments. These uses have fallen into disuse with the advent of the modern Pharmacopoeia. However, the discovery in recent decades of the role that antioxidants play in human health has rekindled researchers ‘ interest in this plant and its cousin, the blueberry. As a result, their culture has grown significantly, particularly in the United States and Canada. These two countries alone account for nearly 90% of world production.

wild blueberries

wild blueberries

In Quebec, large-scale harvesting of wild fruit continues in areas where logging or burning has recently occurred. The Pickers sleep in the forest, under the tent or in temporary shelters. Often, entire families engage in this activity for a whole month. The blueberry is one of the few wild berries that give rise to a true commercial activity.

Dark pigments are very useful to the plants themselves

The anthocyanins of which blueberries are particularly rich are the most important antioxidants for humans. But what about the plant itself? Researchers have asked themselves this question and have decided to study the role these substances play in blueberries and other plants that are rich in them. The function of anthocyanins seems to be to protect the plant from attack of all kinds – heat, cold, intense light, wounds, insects, etc.

In addition, because they are water-soluble, anthocyanins could also regulate the movement of water in tissues and limit evaporation caused by dry wind or heat. They could also lower the temperature at which the water in the cells freezes, acting as a natural antifreeze.

It was also observed that ants that “grow” microscopic fungi never brought back pieces of red leaves to their ” gardens “, suggesting that anthocyanins may have anti-fungal properties.

Others suggest that these substances may play a role similar to that of the colored plumage of the tail of the male in some bird species. During love parades, the female will always choose the male with the most flamboyant colors, as this would be an indicator of the health of her future partner.

Similarly, by displaying its red colors, the tree or shrub would send a message to insect predators that it is able to counteract their attacks and that, as a result, they would be better advised to target their less colored counterparts.

Post a Comment

Your email address will not be published. Required fields are marked *

*