Natural Food Energy | Blueberry Nutrients | Health Benefits | Blueberries Are Low in Calories But High in Nutrients. Read more about the Blueberry Nutrients | Health Benefits.

Blueberry Fruit

Blueberries are the number one fruit for helping to protect cells from free radical damage and aging, containing great youth-preserving antioxidants, which boost immunity and stave off many conditions. Historically a resource for herbalists and physicians, this sometimes tart, scented fruit prevents the growth of “unfriendly” bacteria to keep the gut clean and healthy.

According to research, one average serving of blueberries provides as many antioxidants as five average servings of broccoli, apples or car­rots, and this superfood ranks top in antioxidant activity compared to 40 other fresh fruit and vegetables. Eat blueberries three or four times a week for full immunity-boosting benefits.

They can be eaten raw as a snack, with plain bio-yogurt and nuts for a light breakfast, or combined with other berries and a little cream for a delicious dessert.

The berries get their beautiful blue color from anthocyanins – potent antioxidants that combat cell damage, improve circulation and help to protect against heart problems, stroke, cancer, and gum disease, and to enhance eyesight. Ellagic acid, another antioxidant found in blue­berries, and the compound resveratrol, are also thought to help to pre­vent the development of cancer.

The proanthocyanidins (a type of flavonoids) contained in blueberries increase the potency of its vitamin-C content, so supporting collagen, which helps to keep the skin elastic.

They also protect the eyes and blood vessels. Another useful compound in blueberries is pterostilbene, which has anti-diabetic and cholesterol-lowering properties and may reduce cognitive decline.

Blueberries are a fine source of agents lethal to bacteria, especially E.coli, and are a common folk remedy for diarrhea and stomach upsets. They are rich in tannins, which have an anti-inflammatory effect on the body’s tissues, and are said to kill microbes and fight the bacteria that cause urinary tract infections. In the article, they are a traditional remedy for the treatment of coughs and colds.

These “wonder berries” may also aid in the reversal of neurodegenerative symptoms, such as loss of balance and co-ordination. They help to improve brain function and have been found to protect against dementia and to preserve memory and learning ability in old age. Used topically, blueberries’ fruit acid content helps them to act as a gentle astringent and peeling agent.

Blueberry Nutrients

blueberry-nutrients-and-health-benefits

Blueberry Nutrients | Vitamins: B2, B3, B5, C, E, K, beta-carotene, folic acid; calcium, iron, MAGNESIUM, MANGANESE, PHOSPHORUS, POTASSIUM, SELENIUM, ZINC; FLAVONOIDS, ELLAGIC ACID, TANNINS; FIBRE, CARBOHYDRATE,

17 Health Benefits Of Blueberry

  1. ANTI-BACTERIAL
  2. ANTIVIRAL
  3. ANTIOXIDANT
  4. ANTI-INFLAMMATORY
  5. ANTI-AGING
  6. ANTI-CANCER
  7. DETOXIFYING
  8. BLOOD-SUGAR BALANCING
  9. ENERGY-BOOSTING
  10. GOOD FOR THE BRAIN
  11. GOOD FOR HAIR, TEETH, AND NAILS
  12. GOOD FOR THE SKIN
  13. GOOD FOR THE EYES
  14. GOOD FOR THE HEART
  15. GOOD FOR THE IMMUNE SYSTEM
  16. GOOD FOR THE MUSCULOSKELETAL SYSTEM
  17. GOOD FOR THE DIGESTIVE SYSTEM

Easy Blueberry Recipes

Blueberry Smoothie

  • 250g/ 9oz/1 ⅔ cups blueberries
  • 125g/ 4 ½ oz/ 1 cup raspberries or other summer berries
  • 125g/ 4oz/ ½ cup plain Bio-yogurt

Whizz all the ingredients in a blender, and then serve. When temperatures outside are sizzling, add four cubes of ice in the blender to make a cooling summer crush.

BLUEBERRY TEA for coughs

  • 2 tbsp chopped blueberry leaves
  • 250ml/ 9fl oz/ 1 cup water, just boiled
  • Clear honey, to taste

Place the leaves in the water. Leave to infuse for 5 minutes, then strain. Sweeten with honey to taste. Drink 1 cup every 4 hours.

BLUEBERRY SAUCE

  • 250g/ 9oz/ 1 ⅔ cups blueberries
  • 80g/ 2 ¾ oz/ ⅓ cup sugar
  • 1 tbsp lemon juice
  • A pinch of salt
  • ½ tsp vanilla extract

Wash the blueberries and crush them in a bowl. Add the sugar, lemon juice, and salt, and mix well. In a saucepan heat the mixture and boil for 1 minute, then add the vanilla extract. Serve with puddings, cake or ice cream. Keeps in the fridge for 5 days.

BLUEBERRY AND PEAR CRUMBLE

  • 8Sg/ 3oz butter, diced
  • 85g/ 3oz/ ¾ cup plain flour
  • 40g/ 1½ OZ/ ½ cup porridge oats
  • 4 tbsp brown sugar
  • 2 large pears, cored and sliced
  • 80g/ 2¾ oz/ ½ cup blueberries

Preheat the oven to 180°C/350°F/gas mark 4. Rub the butter into the flour in a mixing bowl until the mixture is like breadcrumbs. Stir in the porridge oats and brown sugar. Mix together the pears and blueberries in a greased baking dish. Sprinkle the crumble mixture over the top and cook for 40-45 minutes until browned on top.

BLUEBERRY FOOL

  • 500g/ 1lb 2oz silken tofu
  • 200ml/ 7fl oz/ ¾ cup apple juice
  • 250g/ 9oz/ 1⅔ cups blueberries, plus extra to serve
  • 300ml/ 1O½ fl oz/ 1¼ cups agave syrup
  • 100ml/ 3½ fl oz/ ⅓ cup unrefined sunflower oil
  • 1 tsp vanilla extract

Put the tofu and apple juice in a food processor and whizz until smooth. Add the remaining ingredients and continue to blend until thick and creamy. Spoon into dessert glasses and serve chilled, decorated with a few blueberries on the top.

Related: