Choosing the right blueberries

When it comes to selecting blueberries, understanding your options can enhance both flavor and health benefits.

Fresh vs. Frozen: Fresh blueberries are often prized for their vibrant taste and texture, making them perfect for snacking or adding to dishes. However, frozen blueberries retain most of their nutritional value and can be a more convenient choice, especially out of season. They’re ideal for smoothies, baking, or cooking, as they are often flash-frozen at peak ripeness.

Organic vs. Conventional: Organic blueberries are grown without synthetic pesticides or fertilizers, which can be beneficial for both health and the environment. While they may have a slightly higher price tag, many consumers prefer them for their taste and reduced chemical exposure. Conventional blueberries, while still nutritious, may be treated with pesticides, so washing them thoroughly is recommended.

Ultimately, the best choice depends on your preferences, budget, and intended use.

Nutritional values

Blueberries: low in calories and fat, high in fiber, vitamins, minerals, and antioxidants.

    A 100g serving of blueberries has

• Calories: 57
• Water: 84%
• Protein: 0.7g
• Carbohydrates: 14.5g
  • Sugar: 10g
  • Dietary fiber: 2.4g
• Fat: 0.3g

    Vitamins and Minerals:

• Vitamin C: 9.7 mg (16% of the Daily Value) – strong antioxidant, that supports immune system function and skin health.
• Vitamin K: 19.3 µg (16% of the Daily Value) – mostly involved in blood clotting, but may benefit bone health.
• Vitamin B7 (Biotin):  < 3.7µg (≈12.3% of the Daily Value) – helps the body metabolize fats, carbs, and proteins, but also helps maintain a healthy nervous system, healthy hair, and skin.
• Manganese: 0.3mg (18% of the Daily Value) – crucial for bone and muscle health, assists in the metabolism of macronutrients and is involved in brain health.

Antioxidants

Rich in a diverse range of antioxidants, especially anthocyanins.

Health Benefits of Blueberries

1. Cardiovascular health

Research shows that eating fresh or frozen blueberries, or even juice with blueberries can help manage cardiovascular health in several ways:

1. Boost Blood Flow: The flavonoids, especially anthocyanins, are associated with improved blood flow and healthier blood vessels. Therefore, the intake of blueberries may be quite effective in managing blood flow.
2. Lower Risk of Heart Attacks: In a study conducted on women from the Nurses’ Health Study (NHS) II, the ones who ate more than three servings of blueberries and strawberries each week had a 34% lower risk of heart attacks compared to those who didn’t consume them.
3. Blood Pressure Support: Regular blueberry consumption may help lower high blood pressure, a key risk factor for heart disease. Findings from the Nurses’ Health Study and the Health Professionals’ Follow-up Study revealed that consuming more than one serving of blueberries per week was associated with a 10% lower risk of hypertension compared to not eating blueberries at all.
4. Cholesterol Benefits: The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. In a study published in The Journal of Nutrition, obese people who consumed 50 grams of freeze-dried blueberries daily for eight weeks saw a 28% drop in oxidized LDL. A study, released in The American Journal of Clinical Nutrition, conducted on people with metabolic syndrome showed that daily consumption of blueberries lowered blood total cholesterol, lowering LDL – “bad” cholesterol.
5. Anti-Inflammatory Effects: Considering that low-grade chronic inflammation is associated with a higher risk of CVD development, the anti-inflammatory potential of blueberries may also play an important role in reducing the risk of developing these pathologies.

2. Boost Your Brain Power with Blueberries

Blueberries aren’t just good for your heart; they’re great for your brain, too! Here’s how they can help improve memory and cognitive function:

1. Fights Aging: Blueberries help combat oxidative stress, which can speed up brain aging. Eating them more than once per week can slow cognitive decline.
2. Supports Healthy Aging: Studies show that eating ≥ 2 servings of blueberries per week is linked to healthier aging and a lower risk of conditions like Parkinson’s disease.
3. Improves Brain Function: In a human study, published in the Journal of Agricultural and Food Chemistry,older adults with mild cognitive impairment who drank blueberry juice daily for 12 weeks showed improvements in brain function.

Clinical studies observed in middle-aged and older adults have found that the daily consumption of various doses of freeze-dried blueberries, ranging from 0.5–1 cup, or 75–180 g fresh blueberries equivalent (providing 140–461 mg anthocyanins) has positive effects on cognitive performance over intervention durations from 12 to 24 weeks. One study released in the Journal of Agricultural and Food Chemistry observed similar benefits from juicing with blueberries. It is found that the consumption of 444–621 mL/day of blueberry juice which is equivalent to 604–845g of fresh blueberries; provides 428–598 mg anthocyanins.

3. A Sweet Ally Against Diabetes

Due to their low content of sugar and high content of fiber when compared to other fruits, blueberries do not lead to blood sugar spikes. This is why blueberries may be beneficial in controlling blood sugar levels.

A diet that included blueberry powder supplementation has been shown to enhance insulin sensitivity in humans. Furthermore, results from studies conducted in humans demonstrated a beneficial effect of blueberries on insulin resistance and blood sugar levels.

The results from three prospective studies examining the impact of fruit consumption on developing type 2 diabetes revealed that, among all the analyzed fruits, blueberries had the strongest association with a 26% reduction in risk of developing type 2 diabetes.

4. Nature’s Antioxidant Powerhouse

Blueberries are celebrated for their powerful antioxidant properties. They are thought to have the highest levels of antioxidants of any common fruit or vegetable. Antioxidants help protect against free radicals, unstable and harmful molecules that can damage your cells and contribute to aging and diseases, such as cancer.

The antioxidant capacity of blueberries stems from their high levels of phenolic compounds known as anthocyanins. There are identified over 15 types. These anthocyanins are mostly concentrated in the fruit’s skin. Therefore, the outer layer of the berry is the most nutritious part.

Researches indicate that blueberries directly enhance antioxidant levels in the human body. A study found that a cup (150g) of cultivated blueberries contains 9,019 antioxidants, while a cup (150g) of lowbush (or wild) blueberries contains 13,427 total antioxidants.

Must Try Cold-Pressed Blueberry Juices!

Tips for Storing and Enjoying Blueberry Juice

Best Storage Practices:

1. Use Airtight Containers: Store blueberry juice in clean, airtight glass containers to minimize exposure to air, which can lead to oxidation.
2. Refrigeration: Always refrigerate the blueberry juice promptly after juicing. This helps preserve freshness and nutrients.
3. Avoid Light Exposure: Keep the juice in a dark place or opaque container to protect it from light, which can degrade nutrients and color.

How Long Does the Juice Stay Fresh?

• Freshly Made Juice: It is ideal to consume blueberry juice within 1 to 3 days for the best flavor and nutritional benefits.
• Freezing: If you want to store it longer, consider freezing the juice. It can last up to 6 months in the freezer. Just make sure to leave some space in the container, as liquids expand when frozen.