Blueberries - Benefit for your health

Image of Blueberry

A little explanation about blueberries quoted from Wikipedia:

Blueberries or blueberries are flowering plants in the genus Vaccinium, section Cyanococcus. This species grows in North America.[1] In the form of a bush whose size ranges from 10 cm to 4 m; the smallest species is known as “low bush blueberry” (same as “wild”), and the largest species is “high bush blueberry”. The leaves are alternate or evergreen, ovate to lanceolate, and ranging from 1–8 cm in length and 0.5–3.5 cm in width. The flowers are bell-shaped, white, red or pale pink, sometimes greenish. - Wikipedia 

Blueberries are a fruit rich in antioxidants, which can help protect the body from damage caused by free radicals. Blueberries also contain anthocyanins, which are the pigments that give this fruit its blue color. Anthocyanins have a variety of health benefits, including reducing the risk of heart disease, stroke, and cancer.

Blueberries can be consumed fresh, frozen, or processed into various dishes, such as juice, smoothies, cereal, and cakes.

Here are some of the benefits of blueberries for our body's health

1. Anti-Inflammation

Blueberries contain one of the highest levels of antioxidants among commonly consumed fruits and vegetables, making them effective in combating inflammation. Blueberries contain phytochemicals such as ellagic acid and anthocyanidins, which possess protective properties that assist the body in fighting various diseases.

2. Aid in Preventing Heart Disease

Research has shown that anthocyanidins found in blueberries support the cardiovascular system. Blueberries can also improve blood vessel health and reduce artery stiffness associated with aging.

3. Assist in Regulating Blood Sugar Levels

Blueberries are low in sugar and a good source of fiber, resulting in a low Glycemic Index (GI). Additionally, blueberries have high flavonoid content. This combination helps improve insulin sensitivity, which is crucial for managing blood sugar levels.

4. Maintain Eye Health

Incorporating blueberries regularly into your diet can enhance vision and prevent age-related macular degeneration. This is believed to be due to improved blood and oxygen flow to the eyes and antioxidant protection, which can reduce the risk of cataracts and macular degeneration.

5. Protect Blood Cholesterol

Oxidative damage affects not only cells and DNA but also becomes problematic when LDL cholesterol oxidizes. Oxidized LDL cholesterol is a critical step in the heart disease process. Antioxidants in blueberries are closely associated with reducing levels of oxidized LDL, making blueberries excellent for heart health.

6. Support Brain Function and Enhance Memory

Oxidative stress can accelerate brain aging and have negative impacts on brain function. Blueberry antioxidants can affect crucial areas of the brain related to intelligence. Blueberries are beneficial for aging neurons, leading to improved cell signaling. The elderly are recommended to consume blueberry juice to enhance cognitive health.

7. Fight Urinary Tract Infections

Urinary tract infections (UTIs) are a common issue among women. Consuming blueberry juice can help prevent these infections. Blueberries contain anti-adhesive compounds that help prevent bacteria like E. coli from adhering to the bladder walls.

8. Reduce Muscle Damage After Intense Exercise

Intense physical activity can lead to muscle soreness and fatigue due to local inflammation and oxidative stress in muscle tissues. Blueberry supplements can reduce molecular-level damage, minimize pain, and improve muscle performance.

EXCEPTION : Effects Blueberry 

In general, blueberries are safe for consumption by everyone. However, there are some people who should limit or avoid consuming blueberries, namely:

1. People with blueberry allergies. 

Blueberry allergies can cause symptoms such as itching, rashes, and swelling.

2. People with kidney disorders. 

Consuming excessive amounts of blueberries can cause kidney stones.

3. People who take certain medications. 

Blueberries can interact with some drugs, such as antibiotics, blood thinners, and drugs to lower cholesterol.

The following are the negative impacts of excessive consumption of blueberries:

1. Kidney stones

Blueberries contain oxalic acid, which can form crystals in urine. If these crystals accumulate, they can cause kidney stones. People who have a high risk of developing kidney stones, such as people who have a family history of kidney stones, should limit their consumption of blueberries.

2. Diarrhea

Blueberries contain fiber which can cause diarrhea if consumed in excessive amounts. People who have digestive problems, such as irritable bowel syndrome, should limit their consumption of blueberries.

3. Gastric irritation

Blueberries are acidic, so they can irritate the stomach. People who have stomach problems, such as ulcers, should limit their consumption of blueberries.

The following is a safe dose of blueberry consumption for adults:

• Blueberry juice: 8-12 ounces per day

• Whole blueberries: 1/2 cup per day

• Blueberry capsules: 2-3 capsules per day

If you have certain health conditions, you should consult a doctor before consuming blueberries.

Blueberry Nutrition

The following is the amount of nutrients contained in Blueberries per 100 grams, based on data from the USDA (U.S. Department of Agriculture):

•  Calories: 57 kcal
•  Fat: 0.33 grams
•  Carbohydrates: 14 grams
•  Fiber: 2.4 grams
•  Protein: 0.74 grams
•  Water: 84.21 grams

Apart from that, Blueberries also contain various vitamins and minerals, including:

•  Vitamin C: 14.5 mg
•  Vitamin K: 19.3 μg
•  Vitamin E: 0.57 mg
•  Potassium: 140 mg
•  Magnesium: 20 mg
•  Folate: 6 mcg
•  Iron: 0.28 mg
•  Calcium: 6 mg

Tips for Serving and Recipes for Blueberries

Here are some tips for serving blueberries well:

• Choose fresh, quality blueberries. Fresh blueberries have a bright blue color and are not too soft.

• Wash the blueberries with clean water before serving.

• Don't wash blueberries for too long, as this can damage the skin.

• Serve blueberries cold.

• Add a little sugar or honey to add sweetness.

Here are some ideas for serving blueberries:

•  Serve blueberries as a healthy snack.
•  Add blueberries to fruit salad.
•  Make a smoothie or blueberry juice.
•  Add blueberries to cereal or yogurt.
•  Make cakes, muffins, or pancakes with blueberries.

Here are some examples of recipes that use blueberries:

1. Blueberry Smoothie

Ingredients:

•  1 cup fresh or frozen blueberries
•  1 cup milk or yogurt
•  1/2 banana
•  1 teaspoon honey (optional)

How to make:

• 1. Put all the ingredients in a blender and blend until smooth.

• 2. Pour into glasses and serve.

2. Blueberry Cake

Ingredients:

•  1 cup wheat flour
•  1/2 cup granulated sugar
•  1/2 teaspoon baking soda
•  1/2 teaspoon salt
•  1/2 cup butter, melted
•  1 egg
•  1 teaspoon vanilla extract
•  1 cup fresh or frozen blueberries

How to make:

• 1. Preheat the oven to 180 degrees Celsius.

• 2. Grease the cake pan with butter and sprinkle with flour.

• 3. In a large bowl, stir together the flour, granulated sugar, baking soda and salt.

• 4. In a separate bowl, beat together the butter, eggs and vanilla extract.

• 5. Pour the butter mixture into the flour mixture and stir until smooth.

• 6. Add blueberries and stir until combined.

• 7. Pour the mixture into the cake pan and bake for 30-35 minutes, or until cooked.

• 8. Cool the cake before serving.

Hopefully these tips and ideas are useful for you.