7 facts about the health benefits of blueberries

Blueberries are the closest relative of blueberries native to the Northern Hemisphere. It has a pleasant taste and is widely used in cooking and medicine.

Blueberries are high in vitamins and antioxidants, which determine their beneficial properties for the body. It improves the condition of the cardiovascular, central nervous and endocrine systems, normalizes the functioning of the visual organs, and also reduces the risk of developing malignant neoplasms.

How it is useful – 7 theses

Below are 7 main theses about the benefits of blueberries, which are confirmed by references to scientific research.

1. It is a source of valuable substances

Blueberries are low in calories (about 39 calories per 100 grams), and is composed of the following nutrients per 100 grams:

In addition to vitamins and minerals, blueberries contain many antioxidants (mainly anthocyanins and polyphenols), which prevent the appearance of malignant tumors, as well as diseases from the organs of vision, cardiovascular and endocrine systems.

2. Improving eye health

Proven that regular consumption of blueberries and blueberries reduces the "fatigue" of the eyes when reading books for a long time or being at the monitor. At the same time, subjective and objective symptoms improve.

Japanese scientists also underline the effectiveness of the plant in preventing and treating diseases such as retinal detachment and age-related macular degeneration.

3. Blood pressure reduction and heart attack prevention

The works of scientists from the UK demonstrate that blueberries can lower blood pressure. The effect is associated with the direct effect on smooth muscles of a number of antioxidant substances present in its composition.

Therefore, blueberries can be used to prevent early development, as well as to alleviate (together with medications) hypertension.

Also installed that the berry reduces the risk of myocardial infarction by 30-40%, and when this emergency condition occurs, it reduces the amount of damage to the heart muscle.

4. Antioxidant effect

Blueberries contain many antioxidant substances that block the effects of free radicals on body cells and the associated damage to DNA structures.

For example, research show that 60 minutes after consuming 300 grams of blueberries, the damaging effect on DNA is reduced by 18%.

Currently, free radical mechanisms (together with oxidative stress) are considered as the main cause of the development of malignant neoplasms and, presumably, diseases of the heart, blood vessels and endocrine system.

Therefore, the regular inclusion of blueberries in the diet can reduce the likelihood of cancerous degeneration of the body's cells.

In addition, according to information scientists from the Netherlands, berry Activates the immune system human in relation to malignant cells.

5. Improving brain function

According to a number of foreign studies, blueberries have a complex effect on the central nervous system, improving mental functions and preventing a number of "senile" pathologies.

The effects include:

1. Increased short-term and long-term memory. Action related with activation of the neurotransmitter dopamine production.
2. Prevention of Alzheimer's disease. Pterostilbene, which is part of blueberries, slows down the death of nerve cells associated with the manifestation of Alzheimer's disease.
3. Increased attention. Experiments on rats demonstrate that blueberries increase the speed of information recognition, as well as duration and efficiency mental work .

6. Prevention of type II diabetes mellitus

Blueberries, like blueberries, contain a lot of biologically active substances involved in glucose metabolism in the body.

According to research conducted in Canada, the plant increases the sensitivity of peripheral tissues (muscle and fat) to insulin, which leads to accelerated glucose uptake by cells from the blood.

Thus, blueberries affect the main pathogenetic link in the development of type II diabetes mellitus.

The experiment of scientists from the USA demonstrates that the consumption of blueberries for 2 weeks leads to a marked decrease in the average daily concentration of sugar in blood plasma.

7. Benefits for children

Blueberries contains a variety of antioxidants, vitamins and minerals necessary for the full growth and development of the child's body. Among other things, blueberries can:

• Improve memory and attention (positive impact on the child's learning);
• Strengthen the immune system and reduce the risk of infectious and inflammatory pathologies;
• Improve the functioning of the digestive system ( fiber normalizes the contractile activity of the intestinal muscles) and restore the balance of microflora;
• Increase the rate of regeneration of skin lesions (vitamin C stimulates the healing of any skin defects).

Harm and contraindications

Despite all the medicinal properties, in some cases, the use of blueberries can harm human health. Contraindications include:

1. Allergic reactions. Allergopathologies are characterized by a mild course and limited manifestations.
2. Urolithiasis. Blueberries slightly increase the risk of concretions in the lumen of the urinary tract.

It is important to note that blueberries are recommended for inclusion in the diet of pregnant women (however, it is important to limit the amount to no more than 150-200 grams per day). It improves blood supply in the "mother-placenta-fetus" system, reduces the risk of fetal abnormalities.

Which is more useful: blueberries or blueberries?

Despite the obvious similarity of the berries to each other, they have differences that affect not only the composition, but also the taste and aesthetic characteristics.

The main difference between the two berries is the composition. Blueberries contain almost 2 times more vitamin C and 3 times more vitamin E.

Blueberries are richer in vitamin K.

The mineral composition is almost similar, but the concentration of antioxidant substances differs: blueberries are rich in polyphenols, anthocyanins and quercetin to a greater extent than blueberries.

Rules of admission

The most optimal way to consume berries is fresh after a few hours from the moment of harvest.

The recommended daily allowance for adult women and men is 200 grams.

Blueberries should not be eaten in the morning on an empty stomach (due to the irritating effect on the mucous membranes of the stomach and duodenum), as well as in the evening and before bedtime (to avoid overloading the digestive system and developing problems falling asleep).

Blueberries are perfectly combined with vegetable and fruit salads, dairy products (milk, cottage cheese, sour cream, ice cream).

Wild blueberries, as a rule, contain slightly more vitamins, minerals and antioxidant substances. Therefore, it is more useful than the usual garden crops.

Saving for winter

There are a number of ways to extend the shelf life of berries:

1. Freezing. Is the most optimal option, as frozen blueberries retain the initial level of vitamins and antioxidant substances.
2. Drying. During the drying process, the content of fiber and sugar increases significantly, while vitamins and minerals, for the most part, are preserved. Such a dish is contraindicated for people who are obese or overweight, as well as any pathologies of the glycemic background.
3. Options with excess sugar. Jams also contain a huge amount of carbohydrates (due to sugar), and at the same time there are fewer valuable substances. You should not eat these dishes in the presence of obesity or diabetes mellitus.

Proper freezing

The scheme of proper freezing is as follows:

1. It is necessary to select the best berries (large, without damage), rinse them and dry them.
2. Spread out on trays, if several layers of berries are laid out, make a polyethylene layer.
3. Freeze from 12 to 18 hours.
4. Then pour the berries into a bag and store in the freezer. The shelf life is up to 12 months.

Drying

To prepare dried blueberries, you should:

1. Sort, wash and thoroughly dry the berries.
2. Spread out on a baking sheet.
3. Dry in the oven, preheated to 40-60 degrees for about 3-4 hours.
4. Transfer the dried berries to an airtight container or bag. Store in a dry place.

4 cooking recipes

Many delicious dishes can be prepared on the basis of berries.

1. Compote

Ingredients (per 3-liter jar):

• 500 grams of blueberries;
• Up to 3 liters of water;
• 100-150 grams of sugar.

Cooking scheme:

1. Select the berries, rinse, remove the stems.
2. Pour water into an enameled saucepan and bring to a boil.
3. Put the berries in boiling water, add sugar. Cook for 15 minutes.
4. Cool and pour into a glass jar. Close the lid. The resulting product can be stored in the refrigerator for no more than 7 days.

2. Berry Tea

Ingredients;

• 100 grams of dried blueberry fruits;
• 1 liter of water;
• Sugar – to taste.

Recipe:

1. Bring the water to a boil.
2. Pour in the dried berries, add sugar, stir thoroughly.
3. Insist for 10-15 minutes.
4. Strain. The product is ready!

3. Tea made from leaves

Needed:

• 2 tbsp blueberry leaves;
• 0.5 liters of boiling water.

Recipe:

1. Pour the dried leaves with boiling water.
2. Insist for about 3-5 minutes.
3. Strain. Tea is ready!

4. Jam

Needed:

• Blueberries – 1,500 grams;
• Sugar – 1,500 grams.

Recipe:

1. Put the berries in a saucepan or metal basin, add sugar.
2. Bring the composition to a boil, stirring the future jam periodically (from the edges to the middle).
3. Remove from heat. Arrange in sterilized jars. Roll up the lids.

Conclusion

1. Blueberries supply the human body with a mass of biologically active components.
2. Against the background of eating berries, the health of the heart and blood vessels improves, diabetes mellitus and malignant tumors are less common, the work of the brain and visual organs is normalized.
3. It is recommended during pregnancy (in order to prevent complications), as well as in the first months of a child's life (for full growth and development).