Blueberries: the “fruit of the XNUMXst century” for nutritionists
If we had to highlight one property among the many that blueberries have, the small dark blue or red berries that have conquered the world, it is their high content of antioxidants, substances that prevent cellular aging and provide multiple health benefits. , since they neutralize free radicals.
In fact, the United States Department of Agriculture includes it as the food with the greatest antioxidant power among 40 vegetables analyzed, thanks to the combined action of its organic acids and the 15 anthocyanins that give them their peculiar color (among which myrtilin stands out , cyanidin, definidin, malvidin, peonidin and petunidin).
Nutritional Value per 100g of Blueberries
- Energetic value: 33 kca
- Grease (total lipids): 0,6 g
- Protein: 0,625 g
- Water: 87,8 g
- total dietary fiber: 4,9 g
- Carbohydrates: 6,05 g
- Cholesterol: 0 mg
- Vitamin C: 9,7 mg
- Football 6 mg
- Iron 0,3 mg
- Vitamin D 0 IU
- Vitamin B6 0,1 mg
- Vitamin B12 0 g
- Magnesium 6 mg
The truth is that its composition and nutritional value are a treasure for our health, and in addition, blueberries are low in calories, 100 grams of them provide us with 46 calories. Studies continue to appear that reveal their beneficial effects on health; some researchers have even described them as “the fruit of the XNUMXst century.”
They can be bought fresh, frozen, dried, pressed, in juice or gelatin. Most experts agree that frozen foods maintain vitamins and anthocyanins. On the other hand, dried ones and those heated to make jam or pasteurized juice lose a lot of vitamin C. They are usually eaten for dessert, but also in juices or other preparations for breakfast. Combinations with fruits always give good results. You can opt for red fruits, such as strawberries, raspberries or currants, or choose a contrast with mango, apple, or pineapple.
Wild blueberries tend to look worse but have a purer flavor than cultivated ones. You must choose those that are firm, without wet or damaged parts. The more aromatic, the tastier. They are stored in the refrigerator, where they last for about three weeks, and are not washed until they are ready to be used.
Properties and benefits of blueberries
- Protect the heart. Reduces risk factors for cardiovascular disease and diabetes, such as the accumulation of abdominal fat.
- It has anti-inflammatory action. Its high antioxidant content exerts an anti-inflammatory function in the body.
- Prevents diabetes. Thanks to the action of one of its components, pterostilbene, which regulates blood sugar levels.
- Improves memory. Anthocyanin, one of its nutrients, is a powerful memory revitalizer and can reverse memory loss.
- It is suitable for urinary infections. The abundance of organic acids increases the acidity of urine and prevents the proliferation of bacteria.
- It has beneficial effects on vision. Improves retinal pigmentation and night vision.
- Perfect for weight loss diets. Their low calorie and carbohydrate content make them a perfect fruit for losing weight.