Blueberries

Overview

The dark blue fruits with a tinge of brown are round in shape, with a diameter of 0.5 – 0.6 cm., and grow in small bushes, bushy and rich in branches. Their slightly tart but full-flavoured taste is at its best when the blueberries are ripe, so that they remain slightly crisp when freshly picked.

With a rather unassuming appearance, blueberries qualify as a superfood thanks to their nutritional composition. Blueberries are low in carbohydrates but super-rich in fiber, but especially antioxidants, being among the "prize" foods from this point of view. Antioxidants are crucial to health because they protect our bodies from free radicals, those invisible enemies that contribute to aging and disease.

Why do we love blueberries?

Because they are tasty and can easily be integrated into the daily menu, whether we add them to the bowl of muesli for breakfast, in a smoothie - along with other fruits and vegetables, or we eat them separately as a snack.

Nutritional values per 100g / Percent RDA

(daily reference dose)*

Energy
(kcal):

Fats
(g/0%):

Carbohydrates
(g/5%):

Proteins
(g/1%):

Dietary fiber
(g/9%):

Sugars
(g):

Vitamin C
(mg/11%):

Vitamin K (mcg/16%):

Copper
(mg/7%):

Iron
(mg/2%):

Manganese
(mg/15%):

Potassium
(mg/2%):

ORAC score**/100 g: 2400

Top benefits

Rich in phytochemicals such as ellagic acid and anthocyanidins – these are the source of the blue-indigo color of the fruit and deep red juice, blueberries help the body fight a number of medical conditions.

Low in sugar and high in fiber means a low glycemic index (GI). Additionally, due to their high flavonoid intake, blueberries can improve insulin sensitivity, an important aspect for managing blood sugar levels.

Studies carried out over the years have also revealed other positive health effects: 20% mitigation of the DNA damage process, 27% reduction in the level of bad "LDL" cholesterol, lowering blood pressure and decreasing the risk of heart disease, maintaining brain functions and preventing cognitive decline, improving memory, stimulating immunity, but also preventing premature aging of the skin.

Eating blueberries can also improve vision, protecting against age-related macular degeneration. Traditional medicine suggests that blueberries can be a useful remedy for gastrointestinal ailments as well as urinary tract infections.

Did you know that…
wine made from blueberries can provide more healthy compounds than other wines, given that most of the antioxidants are fully assimilated during the transformation of blueberries into wine, through the fermentation process.

Both blueberry leaves and fruits have astringent properties due to the tannin in their composition.

The tips and the tricks our:

Eat them for breakfast to start the day strong.

Keep them in the refrigerator (2-4°C) and consume them within a maximum of 2-3 days.

Wash blueberries under running water only before consumption.

Add flavor, color and...value to a smoothie with a few blueberries.

*NUTRITION DATA SOURCE: https://www.nutritionvalue.org

**Oxygen Radical Absorbance Capacity according to USDA = This index measures the antioxidant capacity of the fruit. High values imply a strong antioxidant capacity, which implies a low oxidation process, essential in protecting the body against the negative effects of free radicals. The FDA recommends a daily intake of 3,000-5,000 ORAC units for optimal health.