Blueberry (125g)

Description

Vaccinium myrtillus L. is the scientific name for blueberries, also known as bilberries. Small but full of flavor, their nutritional properties include antioxidants. Given their health benefits, they have earned the reputation of a superfood.

A Fruit of Humid Regions

In Portugal, blueberries are considered a warm-season fruit. However, they thrive best in more humid environments.

More popular in northern Europe than in the south, this shrub can also grow wild in North America. Siliceous and acidic soils, woodlands, mountains, and the humid forest environments of northern Europe appear to be its preferred habitats.

In Portugal, they are most commonly found in the pine forests, scrubland, and mountains of Alto Minho, Marão, and Serra da Estrela. These regions offer a favorable environment for this fruit to develop effectively, allowing you to reap all the benefits of blueberries.

Benefits of Blueberries

Firm, small, rounded skin with a purplish-blue color (the darker the color, the higher the concentration of phytochemicals) and a slightly dusty appearance. These are the physical characteristics of blueberries. Their interior is juicy and aromatic, offering a unique flavor experience to those who consume them, as they are sweet and sour.

They can be stored in the refrigerator for 10 to 14 days. To get the full benefits of blueberries, wash them only before eating. Here are some benefits of including them in your diet.

Protect the body from free radicals

Free radicals are external agents we encounter daily, such as pollution, stress, certain foods, tobacco, and solar radiation. Thanks to their high levels of antioxidants, blueberries help the body stabilize free radicals, thus inhibiting the oxidation of other molecules.

They can lower blood pressure

Postmenopausal women are more likely to develop hypertension. According to one study, eating blueberries may help reduce blood pressure levels, especially in postmenopausal women.

They help maintain brain function and improve memory

Oxidative stress, caused by free radicals, can accelerate the brain's aging process, negatively affecting brain function. But thanks to the antioxidants in blueberries, mental decline can be slowed.

They allow you to control diabetes

Blueberries are rich in fiber, and consuming this nutrient is linked to lower blood glucose levels. Although they contain sugar, its levels are lower than those of other fruits. Thus, other benefits of blueberries appear to include aiding glucose processing, weight loss, and insulin sensitivity, which reduces the risk of developing type 2 diabetes.

They help with weight loss

Because they're rich in fiber and low in calories, blueberries can help with weight loss or maintenance. Their high fiber content increases satiety and reduces appetite, reducing the need for more food.

How to Consume?

To enjoy the health benefits of blueberries, simply incorporate them into your diet. They can be consumed in several ways:

• natural (they only need to be washed)

• in sweets or jams

• incorporated into ice cream and other desserts

• added to yogurts

• in smoothies or juices

• as a topping for waffles or pancakes.

Medis Credits

Portugal – West Zone