What are the benefits of blueberry?
Among the frequently cited superfoods, blueberries win all the votes. It would bring many benefits to the body, starting with positive effects on vision or memory. Is the good reputation of the little blue fruit well-founded? Find out what the real benefits of blueberry are.
The blueberry, this little fruit of the forest…
The blueberry is a red fruit, of the lingonberry family. It is a blue to purple berry, with a mild flavor, which grows mainly in the undergrowth. Thus it is possible to collect it in summer, in the forests of the Vosges, Alsace or the Pyrenees. Very popular in France (the world’s third largest blueberry producer) is also very popular in North America. In Canada, blueberries are called blueberries: the varieties found on Canadian soil are different from those grown in Europe. Thus the blueberry has a more bluish color than our French blueberries.
What are the contributions and benefits of blueberry?
Composition
Blueberry is thesweetest of the red fruits, before blackcurrant, currant, strawberry and raspberry. Nevertheless, with its 59 kcal per 100 g, it remains alow-calorie fruit, which can be consumed regularly, without risk of fattening. In addition, it is rich infiber, vitamins, minerals and trace elements essential to the body. Its main characteristic is its blue color, due to a natural pigment of the anthocyanoside family. Finally, bilberry is a concentrate of antioxidant substances because it contains flavonoids (including quercetin) and tannins.
Benefits
The complex composition of blueberries makes them an undeniablehealthally:
- It is a natural regulator of transit , and accelerates the feeling of satiety (1) thanks to its fibers. Also it can be considered as a slimming food
- It is an anti- fatigue fruit and helps to avoid respiratory ailments , because it is very rich in vitamin C.
- Bilberry has a positive effect on Venous Health (vitamin K involved in blood clotting) and on the Formation of Atherosclerosis (vitamin B3) resulting from a high level of “bad” cholesterol
- It helps fight against eye fatigue and eye Diseases , thanks to its good vitamin A content.
- It is a preventive of high blood pressure because it contains potassium
- It Soothes the inflammatory state and strengthens the immune system against oxidative stress, thanks to its antioxidant flavonoids, its catechins and especially its quercetin (2)
- Others are conducted to see the possible beneficial effects of blueberries on Memory and, in extenso, neurodegenerative diseases (Alzheimer’s, dementia) (4)
How to consume blueberries?
The blueberry is suitable for all kinds of preparation and conservation. Thus it is easily found in its fresh form, but also frozen, dried or powdered. It can be eaten as is, combined with other red fruits or used in the preparation of many desserts:
- Compote, jam or coulis, because blueberries hold up well when cooked
- Raw , associated with anatural yogurt , it will be a snack bar that is both nutritious and delicious
- It can be added to the device of a cake; also it will sublimate muffins and other soft red fruit
- It is an accompaniment of choice for crepes and pancakes
- It can also be used to make delicious pies
- It can also bring a very pleasant tangy touch to a mixed salad.
- Its mild flavor goes perfectly withWhite Meats
Recipe idea: Light blueberry clafoutis
To make this light recipe (for 4 people), which honors the small fruit, you will need:
- 250 g low-fatcottage cheese
- 1 tbsp wholemeal or semi-complete flour
- 3eggs
- 150 g fresh or frozen blueberries
- 30 g20F
- zest
- A pinch of salt
The preparation is very simple:
- Preheat oven to 180o
- In a bowl, combine the cottage cheese, egg yolks, brown sugar, lemon zest and flour.
- Mount the snow whites with the pinch of salt, then stir into the mixture.
- Add the blueberries to the mixture, and mix gently, without breaking the firm structure.
- Pour into 4 ramekins.
- Bake for 35 minutes.
- Serve well chilled.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.