Blueberries - why they are miraculous
1) They are a source of antioxidants
Blueberries have the highest concentration of antioxidants of any fruit and vegetable. 1 Their main antioxidant component is flavonoids .
What are antioxidants good for us?
Antioxidants are molecules that protect cells from damage by free radicals . These are molecules with a missing electron, which makes them very unstable. They are caused by stress, food and even breathing. They react with almost anything, from cell membranes to DNA molecules, damaging the cell. At this moment, antioxidants enter the scene, which allow themselves to be "damaged" (= oxidized) more easily than other molecules in the cell and thereby neutralize the free radical.
A 2007 study of 168 participants showed a 20% reduction in free radical DNA damage when drinking 1 liter of blueberry-apple juice daily for 4 weeks. 2
2) They improve brain function
Blueberries, thanks to their high content of antioxidants and other health-promoting substances, also have a positive effect on our brain. It mainly affects the hippocampus , a part of the brain important for concentration and memory.
For example, studies show that with the daily consumption of half a liter of blueberry juice, the memory of elderly participants significantly improved. 3
Further research shows that the substances contained in blueberries support neurogenesis - the formation of new neuronal connections. 4
They also slow down the aging of the brain. According to a study from 2012, thanks to blueberries, we gain up to 2.5 years compared to people who do not have blueberries in their diet. 5
3) They help prevent cardiovascular diseases
Blueberries contain large amounts of potassium, calcium and magnesium, which naturally lower blood pressure. Specifically, by 4-6% with a daily intake of 50 g of blueberries for at least 8 weeks. 6
According to another study , at least 3 handfuls of blueberries per week reduce the risk of a heart attack by 34%! This is according to a large study that followed the diets of 93,600 women aged 25 to 42 for 18 years. 7
Ingredients
Compared to other fruits, blueberries contain relatively little sugar. One cup (148 g) contains only 15 g of sugar, which corresponds to approximately one small apple and contains a total of 84 kcal. 8
Blueberries are rich in (quantity in 148g):
- Vitamin K (32% DV*) – Supports proper blood function by stopping bleeding.
- Manganese (25% DV*) – Important, among other things, for healthy bones.
- Vitamin C (19% DV*) – Strengthens immunity.
- Fiber (14% DV*) – Lowers blood cholesterol and improves metabolism.
- Copper (9% DV*) – Helps the body produce more energy.
*(DDD = recommended daily dose)
Blueberries are incredibly beneficial for our body and therefore we should at least occasionally include them in our diet.
Wild blueberries vs. Canadian blueberries
The difference in composition is minimal. The wild blueberries you know from the forest have a bit more antioxidants and are therefore a better choice if you have a choice.
A practical tip at the end
If you don't have the opportunity to buy fresh blueberries, don't be afraid to go for frozen ones. Freezing preserves most of the health-promoting substances. You can recognize well-frozen blueberries if they are separated in the bag and not together in large pieces. This would mean that they were thawed on the way and thus suffered in quality.
Resources:
1 – Cellular Antioxidant Activity of Common Fruits. Kelly L. Wolfe, Xinmei Kang, Xiangjiu He, Mei Dong, Qingyuan Zhang, Rui Hai Liu. 2008 (http://pubs.acs.org/doi/abs/10.1021/jf801381y)
2 – Impact of multiple genetic polymorphisms. Lonne C. Wilms. 2007 (https://academic.oup.com/carcin/article/28/8/1800/2526773/Impact-of-multiple-genetic-polymorphisms-on)
3 – Blueberry Supplementation Improves Memory in Older Adults. ROBERT KRIKORIAN, MARCELLE D SHIDLER, TIFFANY A NASH, WILHELMINA KALT, MELINDA R VINQVIST-TYMCHUK, BARBARA SHUKITT-HALE, JAMES A JOSEPH. 4/14/2011 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/)
4 – Impact of diet on adult hippocampal neurogenesis. Doris Stangl and Sandrine Thuret. 2009 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775886)
5 – Dietary intakes of berries and flavonoids in relation to cognitive decline. Elizabeth E. Devore ScD, Jae Hee Kang ScD, Monique MB Breteler MD, PhD, Francine Grodstein ScD. 4/25/2012 (http://onlinelibrary.wiley.com/doi/10.1002/ana.23594/abstract)
6 – Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. Arpita Basu, Mei Du, Misti J. Leyva, Karah Sanchez, Nancy M. Betts, Mingyuan Wu, Christopher E. Aston, and Timothy J. Lyons. 2010 (http://jn.nutrition.org/content/140/9/1582.long)
7 – High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. 1/15/2013 (https://www.ncbi.nlm.nih.gov/pubmed/23319811)
8 – Blueberries, raw Nutrition Facts & Calories (http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2)
