Blueberry is the closest relative of blueberries native to the Northern Hemisphere. It has a pleasant taste and widely used in cooking and medicine. Blueberries are characterized by a high content of vitamins and antioxidants, which determine their beneficial properties for the body. It improves the state of the cardiovascular, central nervous, and endocrine systems normalize the work of the visual organs, and also reduces the risk of developing malignant neoplasms.
HISTORY AND APPEARANCE
The history of blueberries begins in North America. The local population used the berry for cooking and medicinal decoctions. The Indians used not only the berries of the plant but also the leaves. Blueberries were dried, boiled, and consumed raw. Soaked fruits, mashed into porridge, were used for cosmetic purposes: they were applied to the face or sensitive areas of the body. The berry moisturized, nourished, and restored the affected skin.
In the XVII century, the popularity of blueberries increased, because the number of immigrants increased. They brought the berry to Europe and began to actively grow it. Initially, 15 varieties of blueberries were bred, half of which were distributed in the markets.
Despite the efforts of breeders, the berry has not become popular in the countries of Central Europe. Consumers still look with distrust at blueberries and choose more familiar and proven plants of the lingonberry family (cranberries, blueberries, cranberries). Blueberries are very popular in their historical homeland.
NUTRITION CONSIDERATIONS
The composition of blueberries is characterized by a high content of vitamins C, K, E (about 30%, 16%, and 14% of the daily intake). According to the content of minerals, blueberries are not among the record holders, but in moderate quantities, the fruits contain iron, zinc, magnesium, potassium, and phosphorus.
The composition of berries also includes pectin substances (up to 0.6%), organic acids (up to 2.7%), fiber (1.5-2%), sugars (8-10%). Cultivated northern blueberries contain about twice as much sugar as wild blueberries. This indicator can be significantly increased if you “hold” the fruits on the bush for 4-6 days after staining.
The multifaceted benefits of blueberries for the human body are explained by their unique chemical composition:
- Natural sugar – 8%
- Organic acids – 3%
- Tannins and pectin substances-0.5 %
- Essential Amino acids
- Vitamins A, C, K, PP, P, group B.
- Minerals
Pectin substances remove radioactive metals from the body. Organic acids increase immunity, provide healthy digestion. Amino acids normalize the work of internal organs, provide protein synthesis. Minerals promote tissue regeneration, regulate cellular metabolism.
Vitamin P (flavonoid) is a powerful antioxidant, vitamin K is responsible for blood clotting, vitamin A promotes the growth of new cells, B vitamins normalize the work of the heart and nerves.
HEALTH BENEFITS OF BLUEBERRIES
The useful properties of blueberries are very diverse. Eating it allows you to achieve such results:
- Increased immunity
- Restoration of vision
- Improvement of the heart and blood vessels
- Reducing sugar and cholesterol levels
- Normalization of appetite
- Improvement of the digestive tract
- Removal of radioactive elements and toxins
- Slowing down the aging process of nerve cells
The berry helps to increase the body’s resistance to viruses and bacteria, to get rid of toxins, slags. It strengthens the nervous system, improves the thinking process, and memory.
The unique health benefits of blueberries are their ability to remove radioactive metals from the body. Therefore, it is recommended for people working in harmful industries.
There is an opinion that the berry prevents the formation of cancer cells due to the high content of antioxidants. In addition, it is an important dietary supplement-it normalizes digestion and reduces appetite, helping to fight excess weight.
Blueberry leaves are no less useful than their fruits. They are used to prepare drinks that increase the body’s defenses.
IMPROVE EYE health
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 emphasize the effectiveness of the plant to prevent and treat diseases such as retinal detachment and age-related macular degeneration. The inclusion of blueberries in the diet has a positive effect on the work of the visual organs.
REDUCE BlOOD PRESSURE and RISK OF HEART ATTACK
Blueberries can reduce blood pressure, this was confirmed by scientists from the UK. The effect is associated with the direct effect on the smooth muscles of some antioxidant substances present in its composition. Therefore, blueberries can be used for the prevention of early development, as well as for the relief (together with medications) of hypertension.
It was also found 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. Blueberries reduce blood pressure and significantly reduce the likelihood of myocardial infarction.
ANTIOXIDANT EFFECT
Blueberries contain many antioxidant substances that block the effects of free radicals on the body’s cells. Studies show that after 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 the main cause of the development of malignant neoplasms and diseases of the cardiovascular system.
Regular consumption of blueberries can reduce the likelihood of cancer degeneration of the body’s cells. According to scientists from the Netherlands, the berry activates the human immune system against malignant cells. Due to the antioxidant effect, the berry reduces the degree of damage to the body’s cells and prevents the appearance of cancer.
IMPROVE BRAIN FUNCTION
Blueberries have a complex effect on the central nervous system, improving mental functions and preventing many “senile” pathologies. The effects include An
increase in short-term and long-term memory. The action is associated with the activation of the production of a neurotransmitter – dopamine.
Prevention of Alzheimer’s disease. Pterostilbene slows down the death of nerve cells, which is associated with the manifestation of Alzheimer’s disease.
Increased attention. Blueberries increase the speed of information recognition, as well as the duration and efficiency of mental work.
Taking blueberries has a positive effect on the state of the cognitive sphere and allows you to prevent Alzheimer’s disease.
CAN PREVENT 2 TYPES OF DIABETES
Blueberries contain a lot of biologically active substances that take part in the metabolism of glucose in the body. According to studies conducted in Canada, the plant increases the sensitivity of peripheral tissues (muscle and fat) to insulin. This leads to an accelerated capture of glucose by cells from the blood. Blueberries affect the main pathogenetic link in the development of type II diabetes mellitus.
An experiment by scientists from the United States demonstrates that the use of blueberries for 2 weeks leads to a pronounced decrease in the average daily concentration of sugar in blood plasma. Blueberries not only prevent the development of type II diabetes but can also be used to ease its course.
BLUEBERRY BENEFITS FOR CHILDREN
Blueberries contain a lot of antioxidants, vitamins, and minerals necessary for the full growth and development of the child’s body. Among other things, blueberries are capable of:
- improving memory and attention (a positive effect on the child’s learning)
- strengthening the immune system and reduce the risk of infectious and inflammatory pathologies
- improving the functioning of the digestive system (fiber normalizes the contractile activity of the intestinal muscles) and restoring the balance of microflora
- increasing the rate of regeneration of skin damage (vitamin C stimulates the healing of any skin defects)
Blueberries have a complex effect on the state of the child’s body, ensuring its growth and development.
SIDE EFFECTS AND CONTRAINDICATIONS
The use of blueberries can harm the body in certain cases. Contraindications include:
- Allergic reactions. Allergies to blueberries are extremely rare and are characterized by a mild course.
- Taking medications that affect the ”viscosity ” of the blood. The combined use of blueberries with disaggregation, anticoagulants, and thrombolytics reduces the effectiveness of drugs. This can lead to the appearance of thrombotic and thromboembolic complications.
- Urolithiasis. The abuse of blueberries can increase the likelihood of the formation of new stones in the urinary tract.
BLUEBERRY MUFFINS RECIPE
The cult berry, which they have learned to produce all year round, in combination with a loose dough is an absolute win-win option. Muffins with blueberries (and not only with this berry) have become a popular dessert in England and America, although their origin is French.
In general, these small sweet cupcakes, as we know them now, were conceived as ordinary bread and tasted neutral. Today, there are hundreds of recipes for this baking: yeast or with baking powder, using milk or sour cream, sweet or salty, with or without a liquid center. This fragrant bread is good in all its manifestations.
Ingredients:
- Butter (110 g)
- Baking powder (2 teaspoons)
- Wheat flour (290 g)
- Salt
- Sugar (250 g)
- Blueberries (1 cup)
- Chicken egg (2 pieces)
- Vanilla extract (2 teaspoons)
- Milk (120 ml)
- Nutmeg (a quarter of a teaspoon)
Cooking instructions:
- Grease the muffin pan with butter and sprinkle with flour.
- Whisk together the flour, salt, and baking powder. Roll the blueberries in two teaspoons of the flour mixture.
- With a mixer on medium speed, beat the butter with sugar (200 grams). It will take about four to five minutes. Then add the eggs one by one, then the vanilla.
- Switch the mixer to the slowest mode, pour in the flour, stir, and gradually pour in the milk. It is necessary to stir until the dough becomes more or less convergent, then the muffins will turn out tender and loose. Use a spatula to stir in the blueberries.
- Spread the dough into molds. Mix the remaining 50 grams of sugar with grated nutmeg and sprinkle the muffin caps.
- Put the future muffins in the oven preheated to 190 degrees and hold them in it for about twenty-five minutes.
Blueberries can be replaced with cranberries or raspberries. And the berries may well be frozen, the main thing is not to defrost them in advance but put them in the dough right this way, otherwise, they will release a lot of water and the muffins will turn out wet.
PANCAKES WITH BLUEBERRIES
Pancakes with blueberries are a delicious and hearty breakfast that will provide a charge of cheerfulness, energy, and vitamins. There are many recipes for making pancakes. Some like the classic version of premium wheat flour, and some likes pancakes made from whole grain, rye, or oat flour. Two centuries ago, raisins, berries, or pumpkin cubes were added to them for sweetness.
In the cold season, you can use frozen berries: they are much cheaper and always available. In this recipe, pancakes are prepared from wheat flour, the dough is kneaded in milk, and fried in Ideal olive oil — they turn out especially lush and are covered with a beautiful golden crust. Serve them best with natural yogurt or a spoonful of fresh sour cream. Such light pancakes look great on a plate, and with a handful of fresh blueberries, they turn into a perfect summer breakfast.
Ingredients:
- Chicken egg (1)
- Wheat flour (1 cup)
- Baking powder (2 teaspoons)
- Milk (1 cup)
- Salt (to taste)
- Blueberries (200 g)
- Olive oil (to taste)
- Natural yogurt (to taste)
Cooking instructions:
- Beat the egg with flour, baking powder, milk, and a pinch of salt until a homogeneous, tender dough is formed. Stir in the blueberries.
- Preheat the frying pan, add ½ teaspoon of oil.
- Pour a ladle of dough into the pan and another one, leaving enough space between them. Fry the pancakes for 1-2 minutes, until bubbles appear on the surface.
- Turn over and fry until evenly golden brown. Continue frying, adding oil to the pan as necessary, until the dough runs out. Serve the pancakes with yogurt and berries.
CONCLUSION
Blueberries are largely an underestimated berry. Many people neglect its useful properties, choosing raspberry. However, it contains many vitamins and minerals and plays an important role in improving human health.
Blueberries have an unusual taste, so they can be added to various culinary dishes. With the help of this berry, you can make excellent smoothies, cupcakes, and pancakes. Blueberries can also serve as an excellent aesthetic decoration of dishes. The berry is not very popular in cosmetology, but it is actively used in dietetics. It is low-calorie and helps to effectively lose weight.
Finally, blueberries are a seasonal berry, it is difficult to get them in the winter season. You need to catch the moment and stock up on vitamins in the summer. In the warm season, blueberries are not so expensive and are sold in any market. If you are afraid of pesticides, buy berries from trusted sellers.
