What is the origin of Blueberries ?
The inhabitants of North America have long gathered blueberries. They ate it raw or cooked, fashioned pemmican out of it, stored it in animal fat, and even dried it for winter sustenance. In Europe, he helped the Nordic peoples, particularly the Lapps, get through the long winter months by supplying them with both energy and vitamins.
Blueberries and bilberries were only domesticated fairly recently, around the turn of the twentieth century, due to their specific demands (acidic and humid soil) and the abundance of natural resources.
Today, there are several varieties, some of which produce bigger fruits. They are cultivated in the field or, in Quebec's case, in the forest, on cleared ground that alternates with forest areas.
Blueberries were known to the ancient Greeks, who attributed different medical virtues to them. The leaf and berry were used to cure a variety of diseases in the Middle Ages. With the introduction of modern pharmacopoeia, these usage went out of favor. The discovery of the significance of antioxidants in human health in recent decades has renewed experts' interest in this plant and its cousin, the blueberry. As a result, particularly in the United States and Canada, their culture has grown significantly. These two countries alone produce over 90% of the world's output.
Blueberries are native to North America, while Bilberries are native to Eurasia and the west coast of North America. The ancient genus Vaccinium, on the other hand, may have originated in a restricted area. It would have scattered fast in numerous ways, aided by the birds, who are major fans of little fruit. Regardless, the plant has grown in diversity over time, having a few hundred species now. Several produce more or less sour edible berries. From the Arctic to the tropics, they must have brought delight to a myriad of generations of hunter-gatherers in Asia, Europe, and America.
What Are The Nutritional and caloric values of The Blueberries ?
Blueberries have been used since prehistoric times. It was utilized for therapeutic purposes in Europe during the Middle Ages. Its use has dwindled since modern pharmacopoeia has replaced it.
However, a World War II incident gradually recalled scholars. A study of Royal Air Force pilots who consumed blueberry jam found that their night vision improved while glare phenomena in daylight situations decreased.
Many research have been undertaken since then to validate these findings. What exactly is it? This tip's main point.
Blueberries are high in antioxidants, which means they combat free radicals and slow down the aging process:
Flavonoids, the pigments that give blueberries their color, are a good source of antioxidants.
Anthocyanins and flavones are two types of flavonoids found in these fruits. According to different research, flavonoids reduce insulin resistance and improve blood glucose management, which helps protect against diabetes-related damage (Journal of Nutrition, 2014 – American Journal of Clinical Nutrition, 2012 – Applied Physiology, Nutrition & Metabolism, 2013).
They would also reduce inflammation, which would be good to the blood capillaries by strengthening, protecting, and improving contractile capabilities.
These antioxidants also change the way fat is stored, lowering the risk of obesity and cardiovascular disease.
Vitamins A, C, and E, as well as minerals (potassium, magnesium, calcium, iron, zinc, and others) and fatty acids, are abundant in blueberries.
Everything in blueberries, including the berries (fresh or dried) and leaves, can be used. Plants have been used to cure a variety of ailments, the most well-known of which are diseases.
Intestinal transit regulation
Blueberries' many soluble fibers, in combination with tannins and alkaloids, offer them digestive characteristics, resulting in improved intestinal transit. Blueberries, in particular, can aid to relieve colitis, viral diarrhea, and intestinal spasms.
Furthermore, the blueberry aids in the resumption of transit in cases of constipation and reduces irritable bowel syndrome.
Blueberries can also be used to treat the following factors:
Microcirculation disorders; general tone and immune system disorders; urinary tract infections; skin problems, especially eczema; inflammation, especially in the throat and mouth; night vision disorders and degenerative eye diseases such as cataracts, AMD (age-related macular degeneration) or glaucoma, but also presbyopia; microcirculation disorders; general tone and immune system disorders; urinary tract infections; skin problems, especially eczema; inflammation, especially in the throat and mouth
It's worth noting that fruits taste better when eaten fresh. However, freezing or making jam preserves a significant portion of these qualities.
Good to know: Anthocyanins and other flavonoids present in blueberries, such as quercetin, protect eye cells against excessive blue radiation from sunscreens and UV rays.
Blueberries have been the focus of a number of animal studies in recent years, all of which have revealed diverse features that have yet to be verified in a human model.
Blueberries contain a chemical called “pterostilbene.” This might counteract the adverse effects of chemicals that have a role in the development of asthma (J. Agric. Food Chem, 2010).
Plays a part in the immunological response
The same pterostilbene activates a gene involved in the innate immune system:
During an infection, however, this is the reaction that takes precedence.
The compound acts in tandem with vitamin D and resveratrol to significantly improve immune function (Mol Nutr Food Res, 2013).
Hypertension can be controlled with blueberries.
Bilberries lower blood pressure via lowering vasoconstriction (the narrowing of blood vessels). Furthermore, they eliminate deposits on artery walls, so combating a variety of cardiovascular diseases.
Blueberries can help you remember things.
If flavonoids' interest in a variety of situations is no longer proved, they may be of interest for their effects on learning and memory:
via increasing the number of neuronal connections; raising cell consumption; encouraging neuron regeneration (Nutr, 2010).
Blueberries are also thought to decrease the loss of brain function caused by age or disorders such as Alzheimer's, resulting in improved memory and easier access to vocabulary and concepts.
The benefits of blueberries in the battle against cancer
Blueberries have so been shown to have the capacity to fight breast cancer and lessen the danger of metastases by certain investigations. Indeed, anthocyanin-rich bilberry extracts might protect veins and arteries from oxidative stress-related damage while also increasing the activity of specific antioxidant enzymes. This, however, has yet to be verified.
The blueberry, on the other hand, deserves to be called a “super-fruit” because of its numerous health advantages!
Nutritional and caloric values of The Blueberries
For 100 g of Blueberries :
|Dietary fiber||2.4 g|
|Glycemic load||Data not available|
|Antioxidant power||Very high|
Why should you eat Blueberries ?
Blueberries are part of the huge red fruit family.
This little purple fruit is notable for its remarkable nutritional profile, in addition to its deliciousness. Blueberries, in fact, have a high level of the antioxidant vitamin C.
Vitamin C helps the body combat oxidative stress, which causes cells to age prematurely. Furthermore, vitamin C is a powerful immune system booster.
Blueberries are also high in soft dietary fiber, which aids in digestion and increases feelings of fullness. Finally, this amazing fruit is chock-full of vitamins and minerals, especially potassium.
These lovely blue fruits are exceptionally high in vitamin C, whether wild or grown, fresh, frozen, or in juice (no added sugars).
Antioxidants are champions, and their use can prevent a variety of ailments.
When compared to other berries, blueberry and bilberry extracts had the strongest antioxidant – and hence anticancer – properties, according to a research (strawberries, cranberries, raspberries and elderberries). Bilberry extract is thought to be the most effective at stopping the development of leukemia and colon cancer cells. Flavonoids found in blueberries and bilberries may help prevent against cancer. Blueberries also have an effect on genes, reducing the formation of cancer-causing mutations.
The juices of wild blueberries, raspberries, and cranberries have been shown to prevent the development of human cancer cells in the lab (stomach, prostate, intestine and breast). Blueberry extracts may also reduce the multiplication of cancer cells and the occurrence of tumors, which might help to avoid breast cancer. Despite the fact that these trials were conducted in vitro, the amounts of blueberry extracts utilized represent actual serving sizes for people, with a 60 kg individual eating around 34 cup (185 ml, 120 g) of fresh blueberry every day.
** The antioxidant champion
Blueberries had the highest overall antioxidant content of any of the twenty fruits studied. Cranberries, blackberries, raspberries, and strawberries are the next fruits on the list. Don't be afraid to use this tiny fruit to color your meals and assist your body fight free radicals. The antioxidant potential of wild blueberries is thought to be much higher than that of farmed blueberries.
Blueberries' most potent antioxidants are flavonoids. They have a role in the body's neutralization of free radicals, avoiding the onset of cardiovascular disease, cancer, and other chronic illnesses. Blueberry flavonoids have been found in vitro to protect blood vessels against oxidation and inflammation.
Proanthocyanins and anthocyanins, both of which grow in quantity as the fruit ripens, are among the most significant flavonoids in blueberries. The major instigators of blueberries' hypoglycemic effect would be these chemicals, however additional substances might also play a role. Catechins, a kind of phenolic acid that has an antioxidant action, are also found in blueberries.
** Cardiovascular illnesses
Flavonoids in food and drink have been shown in clinical and epidemiological research to reduce the risk of atherosclerosis, a cardiovascular disease risk factor. Blueberries' phenolic components are thought to help prevent the beginning of cardiovascular disease by lowering oxidation of blood lipids, oxidative stress (which leads to cell death), and vascular inflammation.
Animals' cholesterol levels were reduced when blueberries were added to a high-plant diet. Blueberries, according to the researchers, work in tandem with vegetables like soybeans, oats, and barley to enhance blood lipid profiles. To yet, no research has proven such an impact in people, but the authors predict that the same effects may occur with equal amounts of roughly 2 cups (500 ml) every day.
Fermented wild blueberry juice contains anti-diabetic characteristics, according to research done at the University of Montreal. This drink might help to prevent diabetes and glucose intolerance from developing. It would also protect diabetic mice from hyperglycemia, as well as pre-diabetic mice from developing diabetes and obesity. According to another study, adding blueberry powder to a high-fat diet protects against insulin resistance and high blood sugar.
** Prevention of aging-related disorders
Blueberries may help with balance and coordination issues, as well as providing antioxidant and anti-inflammatory benefits. By shielding neurons from oxidative stress, fermented blueberry juice may assist to avoid neurodegenerative disorders. As a result, blueberries may be able to slow the course of diseases like Alzheimer's and Parkinson's. Drinking blueberry juice enhances memory-related skills in people and animals, according to research. Incorporating blueberry extracts into animal diets might likewise help to prevent or perhaps enhance cognitive deterioration.
** Urinary tract infections
According to an in vitro research, a certain fraction of blueberry flavonoids can inhibit the bacterium Escherichia Coli (the source of urinary system infections) from sticking to the urinary tract's walls. No clinical trial, on the other hand, has verified the impact of real blueberry eating on the prevention of urinary tract infections.
How can you choose the finest Blueberries and properly store it?
When blueberries aren't in season, you may buy them frozen to enjoy all year. Alternatively, buy it fresh in big amounts throughout the season and freeze it to extend its shelf life. Fruits that have been frozen have a high vitamin and mineral content. Furthermore, they are practical and simple to use into your favorite dishes, such as muffins, pancakes, and puddings.
Blueberries, like other red fruits, are extremely delicate. It is therefore recommended to take the time to carefully choose it for optimal flavor and freshness. For this reason, small-format blueberries should be preferred, and no fruit should be wilted or crushed. Indeed, a rotten fruit will hasten the decay of all the fruits that come into touch with it. Blueberries should also be firm and have a smooth, uniformly colored skin that is devoid of blemishes or bruises.
Blueberries don't keep for very long due to their brittleness and high water content. They should be consumed within 48 to 72 hours of purchase if they are still fresh. We recommend storing them in the refrigerator, in the fruit and vegetable drawer, to extend their shelf life. Blueberries freeze nicely, allowing them to be enjoyed for extended periods of time.
How to Prepare Blueberries ?
In North America, blueberries are far more popular than in Europe. However, this little fruit, which is as tasty as it is vibrant, may be used to create both healthful and delectable meals. It fits readily into most dishes and lends itself to all combinations, whether you want it salty or sweet.
Original dishes using blueberries in a savory variant
** Dare to try this incredible salad with blueberries, short pasta, green grapes, strawberries, orange pieces, and slivered almonds. Drizzle with vinaigrette, preferably blueberry vinegar. Short pasta, blueberries, celery, red pepper, sliced chicken, snow peas, and red onion can also be combined.
** Drizzle with a red wine vinaigrette and season with parsley and basil.
It's cooked into a soup in Scandinavia and served hot on crisp autumn evenings.
** Blueberries seasoned with sugar can be stuffed into quail or small birds.
** Blueberries complement meats, particularly game. Reduce blueberry juice by nine tenths in a saucepan with wine. Add veal stock, salt, and pepper to taste, and blueberries immediately before serving;
** Make a chutney with them by combining them with dried cranberries and onion and flavoring with vinegar, sugar, chopped ginger, cinnamon, lemon zest, cayenne pepper, salt, and pepper;
** By soaking them in white wine vinegar for a fortnight, they may be turned into an excellent vinegar. This vinegar may be used in salads or to deglaze a skillet in the kitchen.
It's the ideal element for sweet dishes.
** cereal in the morning;
** Frozen blueberries, ice cubes, pineapple juice, and a banana are blended together. Enjoy it ice cold;
** Make a coulis to go over a cheesecake or any other dessert you like;
sorbets, ice creams, and granita; jams, fruit salads, sorbets, ice creams, and granita
** Pies, cakes, muffins, pancake batter, waffles, and other baked goods;
** Tcha-tcha is made in the Haute Ardenne region of France. This recipe calls for mashing fresh blueberries with sugar and putting the mixture on toast.
** Melted chocolate, dried blueberries, shredded coconut, and chopped walnuts may be combined to make cool, tiny nibbles. Form the mixture into balls and lay them on a baking pan to cool;
** They may also be blended with soy milk, yogurt, or vanilla ice cream and served fresh or frozen.
Cocktail with blueberries that is unique
** Syrup or blueberry liqueur can be used in lieu of blackcurrant liqueur in kir.
Contraindications and allergies to blueberries
There are no known health risks associated with the eating of blueberries. When ingested in excess, however, it might have laxative effects and cause digestive pain in persons with sensitive intestines, like with other fruits.