11 types of blueberries: benefits, storage, calories, daily intake

Blueberry Nutrition

Blueberry is a fruit that has been loved by many people with sweet taste. Recently, it is well known as a superfood selected by Time magazine. It has a variety of effects, such as promoting vision health or improving immunity according to its name. The recommended daily dose is about 30 tablets (80g).

Blueberry Benefits

1. Eye Health

Regular blueberry intake is one of the good means of keeping your eye health in the long run. In particular, vitamin A and anthocyanin can prevent cataracts and various eye diseases and protect vision.

2. Heart health

In addition, rich anthocyanins can prevent various cardiovascular diseases. Its blood circulation is facilitated so that the heart can be maintained healthy.

3. Muscle recovery

Blueberries can play a role in reducing fatigue and muscle pain. If you regularly exercise, you can speed up muscle recovery by taking about 30 pills a day as a snack.

4. Blood Sugar Control

Blueberries have a sweet taste, but they have low sugar content, which is advantageous to control blood sugar. The reason for the high flavonoid content is that it may be good for thyroid health.

5. Prevention of cancer

Rich antioxidant components such as anthocyanins and flavonoids help prevent major cancers such as stomach cancer and liver cancer. Anthocyanins contained in various berries such as bilberry and aronia can induce the death of cancer cells.

6. Prevention of aging

One study shows that blueberries can suppress active oxygen, the main cause of aging. Eating juice every morning can help your lively day.

7. Digestive Health

Traditionally, blueberries have been used to treat gastric diseases such as gastritis or gastric ulcer. This not only can improve the health of fire extinguishers, but also helps to create a healthy stomach by treating the stomach walls.

8. Cholesterol control

In addition, abundant antioxidants can adjust the LDL cholesterol level, which is a bad cholesterol. This allows you to prevent heart disease or prevent various vascular diseases.

9. Improvement of memory

Putting a small amount of blueberries in a daily diet can have a good effect on preventing dementia. In particular, active oxygen that occurs during aging can cause memory loss or various brain diseases. It is effective such as preventing dementia and improving memory by suppressing this.

10. Women’s health

Blueberry’s sweet taste and vitamin can be good for menstrual pain or menopausal women. You can relieve depression and pain.

11. Diet

Low calories and rich nutrients can be a good source of nutrients that can be reduced during your diet.

Cleaning and storage instructions

1. Remove any foreign substances on the outside of unwashed blueberries.
2. Store blueberries in an airtight container and refrigerate. It easily deteriorates when it comes in contact with water, so it should be stored without washing. It is recommended that you wash it with water before consuming it. (short term)
3. For long-term storage, add water and baking soda to a large bowl, add blueberries, and wash for 30 seconds.
4. Wash the washed blueberries in water once more and then remove the moisture.
5. You can store it for a long time by placing it in an airtight container or ziplock bag and freezing it.

Side Effect

1. Excessive intake can cause side effects such as constipation, bloating, and diarrhea.
2. There is no enough research data related to the leaves. Be careful with ingestion.
3. If you have allergies in the berry fruit, it is a good idea to consult with a specialist before eating.
4. The peel is rich in antioxidants, so it is recommended to eat it with the peel.
5. If you are taking diabetes medications, blood sugar can go down excessively. Management is needed!
6. There is not enough research related to pregnant women. We recommend eating after consultation with your doctor before eating.

References

🔹Health: 7 Benefits of Blueberries – Nutrition
🔹Tua Saude: 10 Health Benefits of Blueberries (& How to Consume)
🔹Cleveland Clinic Health: 5 Health Benefits of Blueberries
🔹PharmEasy: Blueberries: Uses, Benefits, Side Effects, And More!