They are among the smallest fruits with their small size, but don't be fooled: they are among the most powerful fruits that nature offers us. Blueberries are berries that belong to the Ericaceae family of wild plants, and to the Vaccinium genus, a term that derives from the Latin baccinium, which means, precisely, berry; in the U.S., they grow mainly in the Pacific Northwest, the Northeast and Upper Midwest and the Southeast, but are widespread in different varieties throughout the Eurasian forests.
Blueberries generally ripen in August and are characterized by their diverse sizes and color variations, their exquisite flavor that allows them to be used in a variety of culinary applications (from jam to risotto to meat sauce), but above all for their amazing health benefits. Most of their benefits come from the high presence of anthocyanins, phenolic compounds responsible for the blue, red, and purple colors of flowers and foods, and from the concentration of flavonoids capable of fighting various diseases. Let's discover all the benefits and the few contraindications of this small, great fruit.
Blueberries' Properties and Benefits
Whether red or black, blueberries are good for you; it's no coincidence that their beneficial properties for our body have been recognized since ancient times: the first historical mentions of these fruits date back to Virgil‘s Bucolics, but they are also mentioned in the famous pharmacological and botanical work De Materia Medica by Dioscorides Pedanius in 70 AD (briefly mentioned as a remedy for dysentery). During the Middle Ages, they took on even greater importance both as a fruit used in cooking and as a medicinal ingredient, two uses found in many cultures around the world accustomed to the presence of this plant. For example, in North America, where it grows abundantly, there is a rich history linked to its medicinal uses by Native American Indians, who used it to relieve urinary and respiratory tract infections.
It's no coincidence; it's true that blueberries are good for you, very good in fact, and science confirms this with multiple studies. Despite their small size, the berries have great nutritional properties: blueberries are rich in water, low in calories (49 kcal per 100 grams), and have a good fiber content. They are abundant in mineral salts, especially potassium, but also calcium and phosphorus. They also contain a good amount of vitamin C (15 mg per 100 grams), as well as vitamin A and folate (vitamin B9). What does all this mean for our body? Here are the benefits of blueberries.
1. Essentials for Eye Health
The berries of the blueberry plant have a series of properties that make them among the foods that are beneficial for eyesight: they contain various natural acids, such as citric acid and malic acid, as well as tannins, pectin, sugars, and vitamins A, B, and C. The true culprit behind this positive effect on the eyes is myrtillin, a valuable anthocyanin that not only gives the fruit its color, but also naturally inhibits the action of certain enzymes responsible for the destruction of collagen cells, the substance that makes up the cornea and vitreous. In fact, some eye diseases, including retinal detachment, are linked to the aging of collagen fibers; for this very reason, eye drops and supplements are often based on myrtillin.
2. Weight and Blood Sugar Control
Blueberries are very low in calories, with about 30 kcal per 100 g, making them a great option for a low-calorie or healthy diet. What's more, the antioxidants in blueberries also affect cellular metabolism, even altering abdominal fat by activating fat-burning genes found in abdominal fat cells.
3. Counteract Circulation and Blood Pressure Problems
The presence of antioxidants known as anthocyanins makes blueberries ideal for lowering blood pressure and cholesterol levels. They also strengthen blood vessels, improving their elasticity and tone, which is why they are recommended for those with circulation problems. Flavonoids are also beneficial in this regard, as they act on the lymphatic system, improving microcirculation and reducing cellulite and water retention.
4. Strengthening the Gastrointestinal System
Regular consumption of blueberries is a valuable support for the gastrointestinal system: these small fruits can rebalance the intestinal flora, improving the proper functioning of the digestive system because they are rich in fiber. Furthermore, thanks to the presence of iridoids, substances with anti-inflammatory, analgesic, and antispasmodic properties, they have an antidiarrheal effect, strengthening the stomach walls and protecting the gastric mucosa, thus preventing the formation of ulcers. Cranberries, in addition to all this, are also effective in treating urinary tract problems.
5. Powerful Antioxidant Action
Numerous studies show that blueberries have a high concentration of antioxidants, which makes them very useful in slowing the cellular aging process: vitamins C and A, in fact, contribute to the formation of collagen, responsible for cell regeneration. The result is more hydrated skin with fewer signs of aging, which is why blueberries are widely used in cosmetics, especially in creams for sensitive skin, as they also have strong anti-redness properties.
6. They Are Good for The Immune System
Blueberries, especially black ones, contain copper, zinc, selenium, iron, and anthocyanins, a blend of substances with powerful antioxidant properties that, in addition to maintaining cell health, improve the immune system. Flavonoids are also very beneficial in this regard, playing a vital role in respiratory defenses: those who consume a lot of blueberries are less likely to develop upper respiratory tract infections, including the common cold.
7. Help for The Brain
Several studies are focusing on the effect that the anthocyanins found in blueberries can have on brain health. According to these studies, regular consumption of blueberries, both as a food and as a supplement, appears to have a positive effect on increasing memory. Furthermore, blueberry supplementation also appears to reduce the risk of dementia, protecting against the decline of cognitive function.
Do Blueberries Have Any Contraindications?
Blueberries don't have many contraindications, but there are some minor problems that could arise with excessive consumption or in specific cases (excluding, obviously, allergies). Precisely because of their effect on the intestines, a binge of blueberries could cause intestinal problems such as diarrhea, stomach pain, and nausea: the recommended amount is no more than 90 grams per day. Consult your doctor before consuming blueberries if you are taking anticoagulant medications, as blueberry extracts could interfere with these medications. Also, don't overdo it with this fruit if you suffer from kidney or gallstone problems, as they are high in oxalates, which could stimulate their formation.
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