For me, one of the joys of summer is the wonderful selection of fruit, including melons, stone fruit and of course berries, among them blueberries, which I love. Blueberries, which come from a flowering shrub, are native to North America, but are also found throughout Europe, Asia and Africa. There are different species of blueberry and they can be cultivated or picked from wild bushes. The term 'wild' refers to bushes that are not planted or genetically manipulated but they are pruned or burned and pests are 'managed'. The blueberry shrub is related to the shrubs that produce cranberries and huckleberries. Blueberries are nutrient-dense, containing fibre, vitamins and minerals. They are low in calories and are one of the highest antioxidant foods in the world.
1)Blueberries are rich in antioxidants. They contain the antioxidant compounds, flavenoids, that increase antioxidant levels in the body. Antioxidants are necessary to reduce DNA damage and provide protection against the unstable molecules called free radicals, which cause disease and speed up the ageing process. Blueberries are rich in proanthocyanidin, a natural antioxidant that fights cancer, assists weight loss and contributes to healthy, glowing skin.
2) Eating blueberries or drinking blueberry juice helps to reverse inflammation, which is behind nearly all diseases.
3)The antioxidants in blueberries contribute to easing the stress and inflammation in muscle tissue after a strenuous work-out.
4)Blueberries contain gallic acid, which is a powerful antifungal and antiviral agent as well as a very effective antioxidant. Gallic acid rich foods can kill cancer cells without harming healthy cells.
5)Research has shown that blueberries can lower blood pressure and reduce 'bad' cholesterol, which helps prevent heart disease. Eating blueberries and strawberries together has been found to significantly reduce the risk of a heart attack.
6)Blueberries contain less sugar than most other fruits. Studies have shown blueberry juice and extract has anti-diabetic effects and can help in cases of insulin sensitivity as well as assist in balancing the blood sugar.
7)Blueberries positively affect the brain. They contain high amounts of phenols, which protect the brain from degeneration, neurotoxicity and oxidative stress. Blueberries help reduce the effect of ageing on the brain and facilitate an improvement in memory and a reduction in cognitive decline.
8)Blueberries are related to cranberries, which are known to be beneficial in fighting urinary tract infections. Blueberries and cranberries contain many of the same substances, which help prevent bacteria such as E-coli from binding to the wall of the bladder.
9)Skin care products featuring blueberry extract have become very popular because of the benefits blueberries provide for the skin. The vitamins and minerals they contain contribute to a balancing of the hormones, whcih reduces acne. Blueberries contain resveratrol, which reduces damage to the skin after exposure to the sun. They can also help the skin to darken naturally.
10)Blueberries benefit the health of the eyes by naturally treating macular degeneration, which is age-related loss of vision or blurry vision in adults.
11)The soluble and insoluble fibre in blueberries facilitates digestion. Eating blueberries or drinking their juice promotes the growth of probiotics, or 'good' bacteria in the colon, which is essential for gastrointestinal health.
12)Blueberries contribute to weight loss as they are low in calories, high in fibre and low on glycemic index. Low glycemic index foods are absorbed more slowly. They stay in the digestive tract longer, which helps control hunger and appetite.
How to Use Blueberries
I love eating fresh blueberries in the summer but I enjoy the juice all year round. Blueberry season runs from May to October but it is also possible to freeze or dry blueberries so they can be used during the winter months. Blueberries can be eaten directly or they can be added to a variety of recipes, such as one of my favorites, blueberry muffins.They can be added to yoghurt, put on top of cereals or even added to salads.They are often used in smoothies and juices and of course, to make blueberry jam.
Risks of Blueberries and Blueberry Juice
It is important to take care to buy organic blueberries and blueberry juice and to avoid products contaminated with pesticides. Blueberries are generally safe for most people to eat and allergic reactions to them are rare. Allergies to strawberries are more common. Blueberries are full of fibre, which is important for digestion and elimination, but too much fibre added to the diet too quickly can cause digestive upsets such as gas, bloating and discomfort and interfere with the absorption of some minerals.
How to Store Blueberries and Blueberry Juice
Organic blueberry juice is best purchased in a dark, glass bottle and kept in the refridgerator after opening. Juices that are all fruit will spoil quicker than juices with added sugar and preservatives as the natural sugars in the fruit begin to ferment after a while. The juice should be consumed by the use-by date.
Fresh blueberries can be kept in the fridge for five to ten days. Before putting them in the fridge, remove any moldy or over-ripe berries and throw them away. Make sure the berries are dry before storage as this will help prevent mold forming. It is better to wash the berries just before eating them rather than before storing them. However, washing them in one part vinegar and three parts water before storage will kill any mold spores.They can be rinsed in cool water to eliminate the vinegar taste and again, be sure to dry them before putting them in the fridge. They can be stored in the plastic container they came in, or in another container with holes in it for ventilation. Avoid metal containers as blueberries can react with metal and become discolored. Put a folded paper towel at the bottom of the container, under the blueberries, to absorb any moisture. Put the blueberries on the middle or bottom shelf of the fridge. The top shelf is usually too cold and could damage them.
If storing blueberries in the freezer, first freeze them individually on a flat tray to prevent them from sticking together and when they are frozen, put them into a freezer bag and keep them in the freezer. They can be kept like this for up to a year. If using them for baking, it is not necessary to thaw them first.
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