Blueberry benefits, calories & side effects

Since ancient times, blueberries have been linked with multiple health benefits, thus resulting in longevity.

What is blueberry?

The blueberry is a deciduous shrub that produces the deep blue colored fruits we all know, which have a wonderful taste and are characterized by many as a superfood, due to their high nutritional value.

Blueberries thrive mainly in acidic soils and prefer relatively cool places, with fruits appearing during the summer season.

There are several varieties, and luckily for us we can find them in the market – fresh, frozen or dried – all year round!

What is its nutritional value?

As mentioned above, blueberries are very nutritious, as they are rich in antioxidants and various essential nutrients, but relatively low in calories.

They have a high water content, contain a moderate amount of sugars – compared to most common fruits – and a negligible amount of fat, while they are a very good source of fiber, vitamins (e.g. vitamins C, K), minerals, trace elements and, of course , antioxidants!

One cup (150 g) of raw blueberries contain:

• Water: 126 g
• Energy: 85.5 kcal
• Carbohydrates: 22 g
• Sugars: 15 g
• Fiber: 3.5 g
• Protein: 1 g
• Fat: 0.5 g
• Calcium (Ca): 9 mg
• Iron (Fe): 0.4 mg
• Magnesium (Mg): 9 mg
• Phosphorus (P): 18 mg
• Potassium (K): 116 mg
• Sodium (Na): 1.5 mg
• Manganese (Mn): 0.6 mg
• Zinc (Zn): 0.2 mg
• Selenium (Se): 0.15 µg
• Vitamin C: 15 mg
• Vitamin K: 29 µg
• Vitamin Β1: 0.06 mg
• Vitamin Β2: 0.06 mg
• Vitamin Β3: 0.6 mg
• Vitamin B6: 0.08 mg
• Folic acid: 9 µg
• Vitamin A: 4.5 µg
• Β-carotene: 48 µg
• Lutein & zeaxanthin: 120 µg

Blueberry properties

The majority of properties that blueberry provides to the human body are related to its extremely high content of antioxidant compounds, especially anthocyanins.

In addition, the multitude of vitamins and minerals, as well as the dietary fiber contained, support both physical and mental health.

Eating blueberries, in amounts equivalent to about 1 cup per day, has been linked to multiple benefits:

• Antioxidant
• Anti-inflammatory
• Heart health support
• Neuroprotective
• Anti-aging
• Antimicrobial
• Vision support
• Urinary tract health support (UTIs prevention)
• Gastrointestinal health support (diarrhea, indigestion, inflammation)
• Protection from obesity
• Diabetes prevention
• Immune system support

More specifically, blueberries have been shown to protect against DNA damage, support brain function, and slow down memory loss that comes with aging. At the same time, the blueberry improves athletic performance and accelerates muscle recovery after intense exercise.

It also supports heart health and reduces the risk of heart attacks, improves the lipid profile (cholesterol, triglycerides), helps maintain healthy blood pressure, and acts against obesity. In addition, it can be considered an ally in the prevention of diabetes mellitus, but also in its management, as it contributes to the regulation of glucose levels.

Finally, thanks to the multitude of nutrients it contains, it significantly helps to cover any nutritional deficiencies and, in addition, supports healthy bones, skin and hair.

How to eat blueberries

Blueberries can be eaten in a variety of ways and are especially loved because of their deliciousness as well as their appearance.

We can find them on the market in various forms:

• Fresh (raw) blueberries
• Frozen blueberries
• Dried blueberries
• Blueberry jam
• Blueberry juice

Blueberries are an ideal snack to have anytime throughout the year. An equally nutritious option is natural blueberry juice, that can also be mixed with other fruit juices (e.g. banana, orange, raspberry, pomegranate).

Blueberries can also be added as an ingredient to smoothies, salads, sweets (e.g. blueberry muffins), but also as a topping in pancakes or waffles!

Regarding blueberry juice and blueberry jam that one finds on the market, it is good to check the amount of added sugars that may be contained in each product.

How many blueberries can we eat per day?

As is well known, it is considered ideal to consume a variety of fruits and vegetables on a daily basis, so that we receive all the different nutrients that each one can offer us.

It is also important to remember that even fruits and vegetables should not be consumed in excessive amounts, but in moderation!

Regarding blueberry consumption, there is no specific amount recommended for daily consumption. Indicatively, we can say that 100-150g is a beneficial amount.

Do blueberries have side effects?

In the usual amounts consumed, the blueberry does not seem to cause any side effects, but instead supports overall health.

If someone has an allergy or hypersensitivity to the fruit or any of its components, they should avoid its consumption.

Also, as is the case in almost all cases, excessive consumption of blueberries can lead to short-term side effects such as diarrhea, nausea, and vomiting.

Special care is recommended, regarding the significant consumption of blueberry, in people:

• with a history of kidney stones
• taking anticoagulants
• taking antidiabetic treatment
• with abnormal glucose levels
• with bleeding syndrome
• with gastrointestinal disease

In these cases, it is recommended that you consult a healthcare professional, familiar with your situation, regarding the recommended amounts of consumption.

Blueberry Vs Bilberry

In some areas people confuse those two fruits – although both highly nutritious, they are not the same. In appearance they are similar, while they differ in the color of their flesh and the intensity of their taste. Billberries have darker color.

Both bilberry and blueberry belong to the genus Vaccinium, along with cranberry and other fruits. They share some properties and contain similar ingredients, but not in the same amounts.

Bilberry has an extremely high content of antioxidants – mainly anthocyanins – and, specifically, about four times the amount compared to blueberry.

Due to its unique composition, bilberry (Vaccinium myrtillus) is commonly consumed in the form of a nutritional supplement and is used to maintain healthy vision, cardiovascular health, but also to relieve the feeling of heaviness in the body (tired legs).

Find at Vita4you.gr a great variety in supplements with bilbberies and blueberries.