Blueberries are the berries with the highest nutritional density

Blueberry (Vaccinium L.) is deciduous bushy plant from the heath family (Ericaceae — a large group of flowering plants, with more than 4,000 species in 126 genera distributed nearly worldwide).

The blueberry fruit, a blue berry adored by adults and children, ripens from June to August.

Nutritional value

Blueberries are rightfully attributed the epithet of the berry with the highest nutritional density. Namely, 100 g of these berries contain only 57 kcal, but that’s why they contain significant amounts of fiber, vitamins C and K, and the mineral manganese.

The intense color of blueberries is the result of a high concentration of antioxidant pigments present in this fruit. Due to the high content of antioxidants, blueberries can help in neutralisation of free radicals that cause DNA damage in our body.

Impact on health

Brain health

Antioxidants from blueberries have a positive effect on brain health, helping to improve its function and delay brain deterioration that occurs as a result of aging.

Thus, the results of an English study published in 2013 in Nutrients magazine showed that blueberry concentrate can increase the activity of certain regions of the brain and thereby improve short-term memory, primarily in elderly people (on average 68 years old).

Scientists attributed this beneficial effect to anthocyanins, which indirectly improve blood flow in the brain and activate certain parts of the brain.

Diabetes

Bioactive compounds from blueberries have also been shown to be useful in blood glucose regulation. Scientists note that beneficial anthocyanins can positively influence insulin sensitivity and glucose metabolism in our body.

Diseases of the heart and blood vessels

Frequent consumption of blueberries, which are rich in polyphenols, can reduce the level of LDL-cholesterol and increase the level of HDL-cholesterol, according to a study published in the scientific journal Nutrition Research.

36 healthy men and women participated in the research, whose task was to consume 150 grams of blueberries daily for 6 weeks.

The results showed an improvement in the level of lipids in the blood, but also was improved the level of glucose and albumin and the enzyme GGT (gamma-glutamyltransferase) in the liver.

The overall blood cholesterol level decreased by 6%, the LDL-cholesterol level by 7%, and the triglyceride level by 27%, while the HDL-cholesterol level increased by 6%.

Differences between the sexes were observed in the aforementioned results — in men, the level of LDL-cholesterol was slightly elevated, while all other measured units indicated an improvement.

In addition, research shows that regular consumption of fresh blueberries is considered beneficial in reducing blood pressure levels, another key risk factor for the development of cardiovascular diseases.

Malignant diseases

Blueberry extract combined with radiotherapy can improve the effectiveness of cervical cancer therapy, concludes a study published in Pathology and Oncology Magazine.

In an in vitro study, the ability of blueberry extracts to make carcinogenic cells more sensitive to radiotherapy was investigated. Cells treated with a combination of blueberry extract and radiation therapy showed the greatest reduction in cancer, by as much as 70%.

Blueberries in the kitchen

We love blueberries in any form — fresh, frozen, dried, in the form of fine homemade jams or freshly squeezed fruit juices.

We bring you several ideas on how to use blueberries in the kitchen:

-Mix fresh blueberries into yogurt, oatmeal, and other breakfast cereals, or sprinkle them on pancakes or waffles for breakfast.

-Prepare a nutritious snack — a smoothie made of blueberries and milk, herbal drink or yogurt, with the addition of a teaspoon of your favorite honey and a pinch of cinnamon.

-Mix fresh or frozen blueberries into the muffin mixture.

-For a light lunch or dinner, prepare a salad of young spinach, feta cheese, walnuts and a handful of blueberries.