Blueberries are small fruits of a few centimeters in diameter, false berries with a rounded shape, colorful and tasty, to be eaten both fresh and frozen. The flavor varies from cultivated ones, which are sweeter, to wild ones (with a slightly more sour and intense flavor).
They are incredibly healthy fruits and rich in nourishing properties, so much so that they are considered a superfood. Blueberry is called the king of antioxidants.
Varieties, types, and nutritional properties of blueberry
The blueberry belongs to the Ericaceae family and to the Vaccinium genus, but there are several varieties with colors ranging from different shades of blue to brown to dark purple.
The most well-known varieties are the American giant blueberry, the bilberry, the blueberry, the lingonberry, and the cranberry, the blueberry, and the blackberry. Blueberries grow in cool and mild climates, and for this, they prefer the mountains or hilly areas. Blueberries are low-calorie fruits, only 25 kcal / 100 g, and with a good content of mineral salts such as
Calcium, phosphorus, potassium and magnesium, and vitamins: A, C, E, and B-carotene. But what makes these fruits so important in our diet is the very high content of antioxidants, so rich that they are among the best sources of antioxidants, second only to black grape juice.
The blue color of blueberries derives from the antioxidants present: the anthocyanins that, combined with other biologically active molecules, help our body to reduce free radicals, protecting us from tumors and cellular aging.
The benefits of blueberry on our body
Blueberries are also recognized for their anti-inflammatory and vasodilatory properties, a real panacea for the cardiovascular system.
The beneficial effects of these fruits on microcirculation and capillary fragility are well known, improving the disorders resulting from venous insufficiency and cellulite, water retention, hemorrhoids, and varicose veins.
Blueberries are also a help in case of diarrhea and painful menstruation, and blueberry juice is used in the prevention of recurrent cystitis.
These fruits also safeguard eye health, improving the flow of blood and oxygen to the eye, reducing inflammation, and reducing damage to the retina.
Possible contraindications of blueberry
There are no contraindications in the consumption of blueberries, except in the presence of allergy. However, blueberry extracts can moderately interfere with anticoagulants, antiplatelet and antidiabetic drugs.
Blueberry in our diet
Blueberries are ideal as a post-workout snack, reducing the inflammation and oxidative stress that sports can cause in the muscle.
Even better is to enjoy blueberries in a beautiful fruit salad with seasonal fruit with strawberries and raspberries. The properties of these three fruits add up, and we will have a supercharge of antioxidants, Vitamin C, and polyphenols. We can consume this fruit salad as a snack or in the morning with a little yogurt and some almonds.