Blueberry: know the benefits of this good fruit

If you have ever come across trays in the supermarket containing a small, purplish berry called a blueberry, perhaps after reading this article it will gain space in your shopping cart. Much appreciated in Europe and North America, this nutrient-rich fruit – also called blueberry – has conquered more and more consumers in Brazil, as a synonym for health and sophistication.

The blueberry is one of the richest fresh fruits in antioxidants ever studied, which has earned it the title of fruit of longevity. Both the peel and the pulp of the fruit contain nutrients capable of fighting free radicals, reducing cholesterol, improving eye health and other numerous benefits for general health.

And consuming blueberries helps health without gaining weight: every 100 grams has only 32 calories! Is it a good fruit or not?

Blueberry health benefits

Blueberries are not just a tasty fruit. Researchers from the Federal University of Rio Grande do Sul (UFRGS) proved that the blueberry produced in Brazil has the same characteristics as the blueberry – the original version of the fruit, grown in the United States and Europe – and has the same amount of anthocyanin pigments.

These pigments are substances of high antioxidant power that work to neutralize free radicals that damage our immune system and lead to many degenerative diseases. Free radicals appear when we are exposed to a variety of substances such as radiation, chemicals, pollution, smoking, drugs, alcohol and pesticides.

Below are some more proven health benefits of blueberries:

1. Fight premature aging – Antioxidants are essential to fight free radicals, responsible for premature aging and the development of some diseases;
2. Anti-inflammatory action and cellular protection – A study published in the Journal of Nutrition in 2009 suggests that the blueberry has cellular protection and anti-inflammatory action, conferring benefits to the metabolism in the fight against diseases associated with obesity;
3. Anti-cancer action – Blueberries also contain ellagic acid and polyphenols. These components stimulate the mechanisms of elimination of carcinogenic substances;
4. Cardiovascular Health – Research indicates that regular consumption of blueberries may decrease the risk of heart attacks in women;
5. Blood glucose regulation – Blueberries have a low glycemic index, contributing to the regulation of blood glucose (blood sugar). It is an excellent alternative for people who have diabetes or glucose intolerance;
6. Good for memory and Motor Coordination – The blueberry protects the brain from the effects of brain deterioration associated with degenerative diseases, such as Alzheimer’s Disease, and due to aging;
7. Vision – Several studies have documented that blueberries have very high concentrations of anthocyanin, a compound commonly linked to improved night vision and reduced eyestrain. This makes the fruit an excellent indication for those who spend a lot of time in front of the computer.

How to include blueberries in the menu

If after reading about the benefits of this fruit of the gods you have been trying to include it in your menu, there are several ways to do it. In its natural form, blueberries can be added to fruit salads, juices or mixed with yogurts, suggests Mauro Lisboa, entrepreneur and owner of Casa do Mirtilo.

The blueberry season is in summer, but during the rest of the year it is also possible to find them in frozen form. Mauro Lisboa explains that freezing preserves up to 85% of the vitamins and nutritional properties of this fruit, when compared to the in natura form. “Frozen blueberries can be consumed as juices blended with water or another juice, blended with yogurt (the real yogo-berry), and several other combinations in haute cuisine, such as pies, syrups and toppings for sweets and snacks”, suggests the businessman. .

How about preparing a blueberry jam? The video below explains how easy, fast and delicious it is.

It is worth remembering that blueberry has a bittersweet flavor and can be used in both sweet and savory dishes. Its leaves can be consumed in the form of salad or tea.

When buying fresh blueberries, they should be firm to the touch, with dry skin and a silvery sheen. Avoid fruit that is too soft, wrinkled or with signs of mold. Keep them refrigerated and only wash them immediately before eating.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.