Blueberries, small dark blue or red berries with a sweet flavor with a touch of acid, belong to the berry family and are one of the healthiest fruits on the planet. They are because they have a high content of antioxidants which, among other benefits, fight premature aging by neutralizing free radicals, fight inflammation, are good for the heart, eyesight, memory and in weight loss diets.
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 21st century.”
Studies carried out at Clemson University and the United States Department of Agriculture classify blueberries as the food with the greatest antioxidant power among 40 vegetables analyzed. This antioxidant power is due to the combined action of its organic acids and the 15 anthocyanins that give them their peculiar color (among which myrtilin, cyanidin, definidin, malvidin, peonidin and petunidida stand out). In addition, they contain flavonoids and tannins, and a wide diversity of essential minerals such as manganese, vitamin C) and several B vitamins. And if that were not enough, according to the Food and Drug Administration (FDA), blueberries are a free food. of fat and sodium.
We can buy them 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
Here is a brief summary of the benefits they bring to our health. Blueberries are useful for our eyesight and prevent degenerative eye diseases such as cataracts. It has anti-inflammatory action, helps prevent cardiovascular diseases, and delays aging. They fight urinary infections, protect blood vessels, prevent constipation...
good for the heart
According to a study carried out by researcher E. Mitchell Seymour, from the University of Michigan (USA), eating blueberries and following a healthy diet would protect against several risk factors for cardiovascular disease and diabetes, such as the accumulation of abdominal fat and high levels of cholesterol and blood sugar.
In addition, the properties of cranberry were extensively studied by the United States Department of Agriculture, which concluded that one of its components, known as pterostilbene, is useful in the prevention of heart disease and diabetes.
They protect our memory
According to the aforementioned study, anthocyanin is a powerful memory revitalizer and can reverse memory loss due to advanced age and other neurological impairments. In addition, antioxidants help improve mood as well as combat anemia. Several studies indicate that its regular consumption slows down the cognitive decline associated with Alzheimer's and other degenerative diseases.
They protect our eyes
The improvement and optimization of vision is the most proven advantage of blueberries. Various studies carried out by Clemson University and the United States Department of Agriculture demonstrated the positive effect of cranberry on retinal pigmentation and night vision, as well as its regenerative capacity against retinal inflammation, macular degeneration, retinitis pigmentosa, glaucoma and cataracts. In particular, anthocyanins demonstrated their effective action to protect the eye and regenerate damage caused to the retina.
Stop urine infections
They promote the prevention and treatment of urinary infections. The Native Americans already used them for this purpose. They act through a double effect. On the one hand, the abundance of organic acids increases the acidity of urine and prevents the proliferation of bacteria. On the other hand, flavonoids reduce inflammation of the venous walls and prevent microorganisms from adhering and multiplying.
They also act against digestive infections. Several studies carried out in the United States, Israel and China have shown that blueberry components fight viruses that cause digestive conditions.
They help in weight loss diets
With a high nutritional power, low calorie intake, low in sugars, rich in fiber and antioxidants, blueberries are the perfect ally in weight loss diets. And the key to this slimming power is fiber. As it passes through the digestive system, it provides nutrients or calories, but the healthiest thing is that it helps eliminate fat and everything that the body rejects. Certain studies from the University of Michigan, United States, stated that the consumption of blueberries can lead to the reduction of abdominal fat.
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