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Blueberries nutrition facts

Sweet, juicy blueberries are rich in natural pigment anti-oxidant, proanthocyanidins. The small round blue-purple berries have long been attributed to the longevity and wellness of indigenous natives around arctic regions of Northern hemisphere.

Botanically, the plant is a deciduous shrub belonging to the family of Ericaceae, of the genus: Vaccinium.

Highbush blue-berry shrub- Vaccinium corymbosum. Note bloomy deep blue color berries and rich foliage.	Blueberry-close up view. Photo courtesy- msu.edu

Broadly vaccinium species are classified according to their growth habit as highbush and lowbush berries.

• Highbush blueberry (Vaccinium corymbosum) is an erect deciduous shrub with many stems. It grows to 10-12 feet tall in cultivated farms and bears clusters of small, cream-white flowers during spring which subsequently convert to fruits after about 2 months. In the wild, high bush blueberry is found on the edges of marshes, lakes, ponds, and streams. Rabbiteye blueberry (Vaccinium virgatum, also known as V. ashei.) is medium sized shrubs grow naturally in South Eastern parts of USA.

• Lowbush blueberry (Vaccinium angustifolium) is short, erect plant grow about a 1-2 feet in height and spread by underground rhizomes. In cultivated farms, it is grown as two year cycle crop since the whole plant is either mowed down or burnt to allow new shoots to appear only during next season.

Both species require well drained sandy, acidic soil to flourish. This berry shrub prefers open sunny conditions and intolerant to shade. In general the berries are ready to harvest when the green- pink berries turn completely blue and juicy and sweeter. Traditionally, blue berries are hand harvested and require intense laboring. Soon after the berries separated from the shrub they are sorted out and transported to cold-storage facility.

Health benefits of blueberries

• Blueberry is very low in calories. 100 g fresh berries provide only 57 calories. However they contain health benefiting soluble dietary fiber, minerals, vitamins and pigment anti-oxidants that contribute immensely for optimum health and wellness.

• Blueberries are among the highest anti-oxidant value fruits. The ORAC value of 100 g fresh blueberries is 5562 TE (Trolex equivalents). Their antioxidant value largely derived from poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol. 

• In addition, these berries have other flavonoid anti-oxidants such as carotene β, lutien and zeaxanthin.

• Altogether these phyto-chemical compounds in blueberries help remove harmful oxygen derived free radicals from the body and thereby protect the body from cancers, aging, degenerative diseases and infections.

• Also research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood glucose levels in type-II diabetes mellitus condition.

• Fresh berries cantain small amount of vitamin C, vitamin A and vitamin E. Altogether these vitamins make potent lipid soluble anti-oxidants, help limit free radical mediated injury to body.

• The berries also contain small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help body metabolize carbohydrates, proteins and fats.

• In addition, these berries contain good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation.

Selection and storage

Fresh blueberries are readily available in the markets all around the year due to imports from across the continents. However fresh wild berries are at their best from June till August when the harvest season begins in Michigan and Maine in USA and from Quebec province in Canada. 

In the stores, look for fresh berries that are firm, plump, smooth-skinned, with a silver-gray surface bloom. Buy deep purple-blue to blue-black berries. Avoid soft or shriveled, over-handled bruises berries and those with signs of mold and of old stock. 

Once at home place the berries in a plastic or zip pouch and store in the refrigerator set with high relative humidity where they keep well for up to a week.

Preparation and serving tips

Blueberries are sweet and juicy, leaves deep blue pigment stain over teeth and tongue. Trim away any stems and leaves if you have purchased berries directly from the local farmer. 

They are better eaten fresh after washing in cold water. If taken out from the cold storage, place them in a bowl of water to bring to normal room temperature to enrich their taste and palatability. Gently pat dry using a moisture absorbent cloth/ paper and enjoy!

Here are some serving tips:

• Traditionally, blueberries have been part of food culture of native Americans.

• While fresh berries eaten fresh, dried ones added to soup, stews and to sweeten venison meat.

• They are one of the most preferred berries in the preparation of muffins, pies and cheesecakes.

• These berries are also favorite addition to fruit salads, fresh fruit tarts, ice-creams etc.

• They are also used to make juice, jellies and jams.

Safety profile

Blueberries may rarely cause serious allergic reactions in some sensitized individuals. Most often these kinds of reactions occur because of possible cross reactions to other fruits (strawberry), pollen or weed allergies. Some of the most common symptoms of blueberry allergy may include swelling and redness of mouth, lips and tongue, eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing and gastrointestinal disturbances. Individuals who suspect allergy to these fruits may want to avoid eating them. (Medical disclaimer)

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• Refer Stanford School of Medicine Cancer information Page-  Nutrition to Reduce Cancer Risk (Link opens new window).
• Blueberry and anti-oxidant activity- www.blueberry.org (Link opens new window)

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