Blueberry: Know the benefits of this good fruit

If you have ever encountered trays containing a small, purplish fruit called blueberry, perhaps after reading this article it will make room in your shopping cart. Much appreciated in Europe and the countries of North America, this fruit rich in nutrients? also called blueberry? It has conquered more and more consumers in Brazil, as a synonym of health and sophistication.

Blueberry is one of the richest antioxidant-fresh fruits ever studied, which has earned it the title of longevity fruit. Both the rind and the pulp of the fruit contain nutrients that can fight free radicals, lower cholesterol, improve eye health and many other general health benefits.

And consuming blueberries helps you get healthy without getting fat: every 100 grams has only 32 calories! Is it a good fruit or not?

Blueberry Health Benefits

Blueberry is not just a tasty fruit. Researchers from the Federal University of Rio Grande do Sul (UFRGS) proved that blueberries produced in Brazil have the same characteristics as blueberry? the original version of the fruit, grown in the United States and Europe? and has the same amount of anthocyan pigments.

These pigments are high antioxidant substances 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.

Here are some more proven blueberry health benefits:

1. Combat premature aging? Antioxidants are essential to fight free radicals, responsible for premature aging and the development of some diseases;
2. Anti-inflammatory action and cell protection? A study published in the Journal of Nutrition in 2009 suggests that blueberries have cellular protective and anti-inflammatory action, conferring benefits to metabolism in combating obesity-associated diseases;
3. Anticancer action? Blueberries also contain ellagic acid and polyphenols. These components stimulate the mechanisms of elimination of carcinogens;
4. Cardiovascular Health? Research indicates that regular consumption of blueberries may lower the risk of heart attacks in women;
5. Blood glucose regulation? Blueberries have a low glycemic index, contributing to the regulation of glycemia (blood sugar). It is a great alternative for people with diabetes or glucose intolerance;
6. Good for memory and motor coordination? Blueberry protects the brain from the effects of brain deterioration associated with degenerative diseases such as Alzheimer's disease and aging;
7. View ? Several studies have documented that blueberries have very high concentrations of anthocyanin, a compound usually linked to improved night vision and reduced 'tired eyesight'. This makes the fruit an excellent indication for those who spend a lot of time at the computer.

How to include blueberries in the menu

If after reading about the benefits of this fruit of the gods you were trying to include it on the menu, there are several ways to do this. In its fresh form, blueberry can be added to fruit salads, juices or mixed with yoghurt, suggests Mauro Lisboa, businessman 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 its in natura form. "Frozen blueberries can be eaten as juices whipped with water or other juice, whipped with yogurt (the real yogo-berry), and various other haute cuisine combinations, such as pies, syrups and sweet and savory toppings," suggests the businessman. .

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

Remember that blueberry has a bittersweet flavor and can be used in both sweet and savory dishes. Its leaves can be eaten in the form of salad or tea.

When buying fresh blueberries, they should be firm to the touch, with dry skin and a silver sheen. Avoid very soft, wrinkled or musty fruits. Keep them refrigerated and wash only immediately before eating.

Mayo Clinic Minute: Why blueberries are heart healthy (April 2024)