Native to North America, these wild berries have been used since ancient times to prepare stews, soups, and meats. Its tart flavor pairs well with a number of dishes, especially desserts where it is popularly used to create muffins, cheesecakes, and kuchenes among others.
It’s also a great choice for embellishments, as the deep blue color works effortlessly to enhance simple presentations.
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Speaking of folklore, Native Americans used to refer to cranberries as ‘star berries’ as they were believed to be a gift from the Great Spirit.
Various parts of the plant were used for their medicinal properties, as well as the leaves being made into tea, which was considered a blood purifier, and the juice of this fruit was said to treat coughs and colds.
The berries would be collected, dried, and preserved through the winters so there would be no shortage.
With colonization, blueberries became more popular and began to be preserved in bulk as the canning industry grew. Today, blueberries are available fresh, canned, dried, and as compotes.
Health benefits of blueberries
Although they are not very easy to include in your diet on a daily basis, due to the lack of availability in the Indian scenario, getting them from time to time could prove to be beneficial for you. Here are the amazing properties that make it a superfood:
1. Super source of antioxidants
Blueberries are a powerhouse of antioxidants, especially anthocyaninwhich gives it its deep blue color, as well as helping to remove free radicals from the blood and thus protecting the body from the development of various diseases, including cancer. Blueberries are said to They have the highest antioxidant capacity among all commonly consumed fruits and vegetables. And it is known that its regular consumption It not only helps the cardiovascular system, but also protects against neurodegenerative diseases and digestive diseases.
2. Boost immunity
A study by the Oregon State University found that the resveratrol in red grapes and pterostilbene in blueberries could help stimulate the human immune system by increasing the activity of a gene called human cathelicidin antimicrobial peptide, or CAMP gene, which is involved in immune function. The CAMP gene is the subject of much study, as it has been shown to play a key role in the «innate» immune system, or the body’s first line of defense and ability to fight bacterial infections. The innate immune response is especially important as it many antibiotics increasingly lose their effectiveness. In addition, the flavonoids present in blueberries also have anti-inflammatory properties and can significantly reduce the risk of contracting coughs and colds.
3. They can undo the damage of a high-fat diet
According to an article published in the journal ‘Public Library of Science (PLOS) One’, eating wild blueberries can lessen the adverse effects of a high-fat diet. Wild blueberries are smaller than regular blueberries and more acidic in nature.
Researchers of the University of Eastern Finland found that wild blueberries have been shown to have beneficial effects on both blood pressure and nutrition-depriving inflammation. Low-grade inflammation and elevated blood pressure are often associated with obesity-related diseases.
«Blueberries are an integral part of the Nordic diet and could be better used in other parts of the world as well»the researchers said.
4. They reduce the risks of heart disease
Because blueberries are loaded with antioxidants, they help control cholesterol levels. Studies have revealed that these components help improve the balance of fats in the blood and prevent clogging of the arteries. Additionally, these flavonoids help lower blood pressure, thereby reducing the risk of heart disease. As such, they are good for the heart and promote heart health.
5. Increases brain health
Studies have found that regular intake of blueberries helps improve brain health. The miraculous components present in blueberries work to improve memory, as well as decrease the risk of age-related cognitive diseases. One study found that men who ate fruits like blueberries along with other flavonoid-rich foods were 40 percent less likely to develop brain diseases like Parkinson’s. And those who ate the berries at least once a week could reduce their risk of developing the disease by a quarter compared to those who never ate them. blueberries too help reduce the risk of oxidative stress on our nerve cells, making them function smoothly.
6. Blood sugar regulation
Several studies have found blueberries to be beneficial for those who have problems related to blood sugar, such as diabetes and insulin resistance. These berries help regulate the sugar level and are also good for people with obesity. They have a low GI (glycemic index) value, and a cup or two of blueberries, along with other flavonoid-rich fruits, can give you a much-needed health boost when consumed regularly.
7. Good source of vitamins, minerals and fiber.
Blueberries are a great source of vitamins and minerals, particularly vitamin C. They are also low in sugar; A cup of blueberries is said to contain 15 grams of sugar, which is equivalent to a small apple, and its bioactive compounds nullify any negative impact of sugar. Blueberries are also a good source of dietary fiber and also aid in digestion.