So small, but so rich in excellence. What we’re talking about blueberriesfruits that fall into the category superfoodnamely foods that have many health beneficial substances confirmed by scientific research. What are these benefits and how to integrate blueberry consumption into your daily diet? Let’s find out together.
Black blueberries: characteristics and curiosities
Black blueberries (Vaccinium myrtillus) arose from blueberry plants growing spontaneously in the forests and mountainous areas (between 900 and 1800 meters above sea level) in northern Italy and the Apennines. The shrub is low, equipped with oval and dotted leaves small fruits which is easily recognized because it belongs to him blue-purple color.
There is a mistaken opinion that blueberries are similar to blueberries red. In fact, the latter product has a higher sugar content and a lower amount of fiber. However, unlike black ones, they are renowned for their important additional measures in prevention and treatment cystitis. In fact, they synergize with probiotics and D-mannose in various dietary supplements.
Benefits: concentrate of antioxidant substances
Low in fat and calories (100 grams provides only 25 Kcal) but rich in fiber, water and simple sugars, black blueberries are a treasure vitamin (A, C, B1, B2, E, K), mineral (iron, calcium, phosphorus, magnesium, potassium) e organic acids (hydroxycinnamate, hydroxybenzoate).
However, what provides the most important benefits to fruit are polyphenols, such as flavonoids. Among the latter, flavonols, flavanols and anthocyanins stand out. High antioxidant power is actually provided by anthocyaninwhich contains around 93-235 mg/100 g.
According toORAC index (Oxygen Radical Absorption Capacity) antioxidant capacity is approximately 3480 ORAC units per cup. Therefore, black blueberries counteract the negative effects of free radicalsable to prevent aging, tumors and chronic inflammatory diseases.
Benefits for circulation, vision and more
We have seen that blueberries are a concentrate of antioxidant substances that are important for protecting the body from the effects of oxidative stress. Many virtue These fruits are also associated with the presence of vitamins and minerals scientifically proven. They support eye, immune system, gut and brain health.
They lower blood pressure
According to a study by King’s College London published in Series A Gerontology Journalconsuming 200 grams of blueberries every day for a month helps prevent the disease blood pressure of 40 healthy participants.
The credit for value stabilization is property anthocyaninnamely phytochemical substances with antioxidant properties that cause the characteristic bluish color.
Scientists then discovered the ability of this fruit to improve health circulation. Eating 250/300 g per day actually means inhibiting platelet aggregation and supporting connective tissue, improving the function of the vascular endothelium.
They protect your eyesight
Anthocyanins also have a positive effect on vision. A high concentration of antioxidants determines better microcirculation efficiency and eye oxygenation. This state of well-being does not just improve night visionbut also prevent age-related macular degeneration.
They strengthen the immune system
Experts recommend consuming blackberries especially during periods of great stress and with the arrival of the first cold weather. The high content of vitamin C and antioxidants actually strengthens the body’s immune system and makes it better able to overcome disease infection and seasonal illnesses, such as cold And influence.
Useful in case of diarrhea
Blackberries are useful against mild diarrhea thanks to their tannin and pectin content owned by substance and slows intestinal transit. In addition, polyphenols act positively in this regard irritable bowel syndrome. However, to avoid side effects, it is recommended not to exceed 70-90 grams per day.
They improve brain function
A study published in Journal of Agricultural and Food Chemistry highlighting the ability of bilberries to significantly reduce several markers of cognitive decline and improve memory in elderly people. Credit for the protective and anti-inflammatory action, once again, goes to antioxidants.
Contraindications and consumption: questions and answers
In subjects with fructose intolerance and sensitivity to salicylates, bilberry may cause diarrhea. Apart from that, excessive consumption also has negative impacts on other people indigestion (bloating, flatulence, nausea). It should also be remembered that frequent intake of simple sugars and oxalates (substances found in fruit) can promote the formation calculation kidney.
In what cases is it best to ask your doctor for advice?
Individuals treated with anticoagulant drugs, antiaggregant And antidiabetic they should seek a doctor’s advice because extracts of these fruits, as well as excessive consumption, may interfere with the medications mentioned.
How do you store fresh blueberries?
Fresh blueberries are available on the market in summer, from June to September. Before buying it, you should check whether it is still intact and free from mold. After bringing home, the fruits should be washed under running water and dried carefully. They are preserved in the refrigerator for a few days, it’s better if on tightly closed container.
How much to eat per day?
LARN guidelines suggest consuming average portions 80-100
G a day of fresh fruit. If you follow a varied and balanced diet, you can even reach 150 g. As for juice, it is recommended not to exceed 125 ml per day.
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