Wild fruits are characterized by being delicious, healthy and full of properties that favor the body. One of them is the blueberry , which is usually highly sought after since it combines with any culinary preparation.
Blueberries are fruits with irresistible components to the palate and great benefits. They help prevent cardiovascular problems, improve defenses and control the nervous system, thanks to the fact that they are a food rich in amino acids and antioxidants.
However, many people do not consume these fruits due to ignorance of all their properties and benefits , which is why in this article we will explain in detail the benefits of the blueberry, so that you can include it in your diet.
What is cranberry?
Blueberries (vaccinium oxycoccus) are fruits that have a sweet taste with small acid touches. They are characterized by being blue or red forest strawberries, which are usually round with 6 to 10 cm in diameter, having a smooth, soft and shiny skin.
Note: Cranberry ( Vaccinium macrocarpon ) is more sour and has a smooth, shiny skin, while blueberry (Vaccinium corymbosum) is a bit sweeter and softer, and is coated with a white powder. Its tree is usually low, leafy , flowers in spring and bears fruit in summer.
Blueberry nutritional properties
The benefits of blueberries are varied, thanks to the fact that these foods contain a large number of nutritional properties that promote health, which greatly help prevent and treat diseases. Some of its nutrients are:
This fruit is ideal for medicinal purposes, since 100 grams of blueberries contain 12 mg, 0.5 mg and 10 mg of vitamins A , B and C. In addition, blueberries have tannins, catechins and flavonoids that improve the health of the nervous system.
Blueberries are rich in minerals and nutrients. This allows them to be a superfood, since in 100 grams of this fruit there are 0.5 grams of iron, 12 grams of calcium, 77 mg of potassium , 12 grams of phosphorus and 6 grams of magnesium.
3. Other compounds
The blueberry, in addition to being a fruit of the forest with a delicious aroma and flavor, is characterized by being low in fat and sodium ; having only 14 mg of carbohydrates . Its composition is 80% water, 20% protein and 20% fiber.
What are the benefits of consuming blueberries?
The blueberry is a delicious fruit, ideal for preparing desserts and dishes. It has many nutrients that have already been mentioned and benefits for the body, helping it to function properly and improve our quality of life . Some advantages of consuming this food are:
1. Strengthens the immune system
The blueberry is a natural protector, which fights and destroys all kinds of viruses and infections. It is rich in pterostilbene and vitamin D, compounds that stimulate the production of red and white blood cells. It also has amino acids, which prevent inhaling bacteria through breathing.
Important: A study carried out in Spain determined that blueberries have an inhibitory effect , which prevents the spread of viruses and diseases within the bloodstream. It has vitamin C , which has a prophylactic effect by improving defenses. (1)
2. Regulates blood pressure, cholesterol and blood sugar
Cranberry has fiber and antioxidants , which help control blood pressure. In fact, consuming 100 g of blueberries a day reduces the risk of heart attacks or diabetes by up to 26%.
You should know: The blueberry is low in fat and sodium , so it improves cholesterol, helps regulate blood glucose and prevents insulin imbalances.
3. Enhances cognitive functions
This fruit has vitamins and phytonutrients that improve the cognitive condition of the brain . It prevents the degeneration and death of neurons, it also has antioxidant activity that helps to have greater concentration, reduce the risk of dementia and memory loss.
To highlight: A study carried out in Venezuela revealed that blueberries have a high content of phenols , anthocyanins and antioxidants, which means that the nectar of the fruit has anti-proliferative properties that help prevent chronic diseases and the death of neurons. (two)
4. Protects against oxidative damage
The consumption of blueberries helps reduce the risk of suffering pathologies such as rheumatoid arthritis, Parkinson’s syndrome, Alzheimer’s, arteriosclerosis, diabetes and periodontitis, since its content of antioxidants and vitamin C fight free radicals and stimulate the production of cells and neurons.
5. Reduces pain and inflammation
Another of the benefits of blueberries is that they have analgesic effects that help reduce headaches and muscle aches. They improve the production and transport of white blood cells that indicate the presence of infections, which helps reduce inflammation in wounds or blows , making them natural anti-inflammatories.
6. Eliminate fluid retention
Eating blueberries daily prevents liver infections . These fruits are rich in water and fiber, which improve the liver system. They contain organic acids that prevent the spread of bacteria in the kidneys. In addition, its significant amount of flavonoids increases the expulsion of harmful toxins through urine.
7. Improves digestive functions
If you have digestion problems or an inflamed colon, blueberries are an excellent alternative to improve these complications, since they prevent constipation and their fiber content improves intestinal transit.
Note: The blueberry also rebuilds the intestinal flora and prevents hemorrhoids, in the same way it allows the digestion of simple carbohydrates to be lighter and lighter.
8. Contributes to weight loss
The blueberry has very low levels of calories, fat and glucose. This makes it beneficial for those who want to lose weight. It is rich in amino acids and fibers that increase the elimination of fat.
You should know: Large amounts of blueberries can be consumed and the caloric intake is very low. In addition, they provide a satiating effect that eliminates the anxiety of consuming carbohydrates.
9. Promotes the health of the eyes, skin and hair
The blueberry is an ideal food for those who want to look young, since it helps to eliminate signs of aging , spots, acne and wrinkles. This is thanks to the fact that it contains anthocyanins and vitamin C , which improve the production of collagen in the skin.
To highlight: This fruit has amino acids that protect the eyes and prevent diseases such as retinitis and cataracts. In addition, its level of fructose provides a healthy and smooth appearance to the dermis and hair.
10. Protects against cancer
This berry prevents the spread of cancer cells in the blood, due to its level of vitamin C, copper and anthocyanins that reduce the appearance of free radicals . It also has gallic acid and resveratrol, which reduce the side effects of cancer in the body.
Important: A study carried out in Colombia was able to determine that blueberries have antioxidant effects , which help prevent oxidative damage and the effects of X-rays. Their bioactive components make them functional fruits in reducing binding processes to radiotherapy. (3)
How is blueberry consumed?
Blueberries are delicious fruits known all over the world, as we have already highlighted throughout the article. You can consume them fresh , preferably with healthy and firm skin. They have a sweet and sour flavor, which makes them an excellent alternative to make salads combined with vegetables such as arugula and spinach.
On the other hand, blueberries are usually used for juices, shakes and smoothies , this is because they contain fibers that provide firmness to the preparations. They can be consumed in cakes, jams, tarts, compotes or accompanied with yogurt and cereals.
- Blueberries are red or blue fruits that are grown on low bushes , which have a sweet flavor with a touch of acidity.
- They have a large number of properties that help raise the defenses of the immune system, which provides good health.
- They have special nutrients to control the nervous system.
- Sports lovers use them in smoothies and salads for their high amount of antioxidants.
- Including the consumption of blueberries in the diet helps to have healthy skin and hair.