Berries smoothie: The fruit is commonly eaten as a food. Some people also use fruit and leaves to make medicine. Lauded for their purported health advantages, blueberries are a fruit that pretty much everybody considers healthy. They are definitely rich in health-protective polyphenols, and they provide a decent choice of nutrients and minerals too. With a deep blue color, they are also attractive in their look. Blueberries may also lower high blood pressure and improve cardiovascular risk factors. Blueberries are really low in carbohydrates too, putting them close to the top of the low carb list of fruits.
Blueberry Nutrition
One serving (about 1/2 cup) of blueberries delivers:
- 42 calories
- 11 g carbohydrate
- 2 g fiber
- 1 g protein
- 7 g sugars
- 4 mg calcium
- 57 mg potassium
- 7 mg vitamin C
Compared to many other fruits, blueberries contain less naturally occurring sugar, if you are looking for something less sweet.
What is a Berry?
The word berry in common usage refers to small, soft fleshy fruits found primarily on creeping plants or vine plants (strawberries, blackberries, gooseberries) small bushes (raspberries, blueberries), and trees (mulberries). Botanical references would class most of these as compound fruits, and things such as stone fruits and tomatoes as berries.
How does it work?
Blueberry, like its relative to the cranberry, might help prevent bladder infections by stopping bacteria from attaching to the walls of the bladder. Blueberry fruit is high in fiber which could help normal digestive function. It also contains vitamin C and other antioxidants. Blueberry also contains chemicals that might reduce swelling and destroy cancer cells.
12 Amazing Health Benefits of Berries
Here are 12 reasons why you should include berries in your diet today.
1. Loaded with antioxidants
Free radicals are unstable molecules that can cause damage to your cells. Include berries in your diet, as it has antioxidants that help keep free radicals under control.
2. Berries can help regulate blood sugar levels too
According to a study published in the Journal of Nutrition, berries can prevent your blood sugar levels from rising too high or too fast—especially after the consumption of a high-carb meal. Additionally, they also help with insulin resistance in those suffering from diabetes.
3. High in fiber
Berries are a good source of fiber, including soluble fiber. Studies show that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness.
This may decrease your calorie intake and make weight management easier. What’s more, fiber helps reduce the number of calories you absorb from mixed meals. One study found that doubling your fiber intake could make you absorb up to 130 fewer calories per day
4. Provide many nutrients
Berries are low in calories yet rich in several vitamins and minerals, especially vitamin C and manganese. Berries, especially strawberries, are high in vitamin C. In fact, 1 cup of strawberries provides a whopping 150% of the RDI (Recommended Dietary Intake) for vitamin C.
5. Help fight inflammation
Let’s face it, we live in stressful times, and very often stress is part of our life (unfortunately). This in turn leads to inadequate physical activity and unhealthy food choices. Berries have strong anti-inflammatory properties which help you fight inflammation. Just carry a bowl full to work and much on these instead of unhealthy snacks.
6. May help lower cholesterol levels
Berries are a heart-healthy food. Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome. Berries are a heart-healthy food.
Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome. What’s more, berries may help prevent LDL cholesterol from becoming oxidized or damaged, which is believed to be a major risk factor for heart disease
7. Maybe good for your skin
Collagen is the support system of the skin. It relies on vitamin C as an essential nutrient and works to help prevent skin damage caused by the sun, pollution, and smoke. Vitamin C may also improve collagen’s ability to smooth wrinkles and enhance overall skin texture.
One cup of blueberries provides 24 percent of the recommended daily allowance of vitamin C.
8. Blueberries May Prevent Different Forms of Cancer
Blueberries might also prevent most cancers because of effects like anti-inflammation, antioxidation, inhibition of cancer growth, and increased cell death (apoptosis) in cancers cells.
In a study in 20 people with colon cancer, eating 2 ounces (60 grams) of freeze-dried raspberries for 1–9 weeks improved tumor markers in some participants, though not all
9. Heart Health
Blueberries aren’t just brain food, as it turns out. A study conducted at King’s College in London studied the effects of eating blueberries on heart health and cardiovascular disease. In just one month, there were significant improvements in blood clotting and blood vessel function. The researchers suspect that anthocyanins, the pigments that give blueberries their color, interact with other compounds in the berries to confer these benefits.
10. Memory
Whether you’re worried about Alzheimer’s disease or dementia, or just want to stay sharp, blueberries may help you. Flavonoids, including the anthocyanins in blueberries, protect and strengthen connections between neurons, making it easier for them to communicate.
In a recent study, older people who were given daily antioxidant-rich blueberry and grape extract had improved memory and learning skills after six months.
To help your memory, you may want to try the MIND diet (which includes blueberries). The MIND diet is a fusion of the heart-healthy DASH diet and the all-star Mediterranean diet. Together, they form an eating pattern that can help keep you sharp.
11. Preventing cancer
Vitamin C, vitamin A, and the various phytonutrients in blueberries function as powerful antioxidants that may help protect cells against damage from disease-linked free radicals.
Research suggests that antioxidants may inhibit tumor growth, decrease inflammation in the body, and help ward off or slow down esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers.
Blueberries also contain folate, which plays a role in DNA synthesis and repair. This can prevent the formation of cancer cells due to mutations in the DNA.
12. Great for the heart
As per a study conducted in 2014, berries such as strawberries and blackberries can lower the levels of bad cholesterol (LDL) in the body. This can further help in keeping the arteries healthy and preventing heart disease.
6 Side Effects Of Eating Too Many Blueberries
1. May Increase Bleeding
If you are on blood-thinning medicines like warfarin or anti-platelet drugs like clopidogrel, you need to reconsider including blueberries in your diet. Blueberries have two components that have opposite roles on blood clotting. Vitamin K helps blood clotting, and the salicylates increase blood thinning.
2. Blueberries can decrease blood sugar
Blueberries are rich in anthocyanins which have glucose-reducing outcomes inside the body. This will be dangerous for medicated diabetic patients with low blood sugar.
3. Too Much Fiber Is Bad For Our Health
Blueberries are a good source of dietary fibers that provides a lot of benefits like regulates bowel movement, provides relief from constipation, keep the digestive system healthy, absorbs bad cholesterol, keep the cardiovascular system healthy, helps in weight management, and many more benefits. The presence of dietary fibers in blueberries makes it very beneficial for our health but having too much fiber is bad for our health.
Excess of dietary fiber can cause stomach discomfort, gastrointestinal problems like bloating, flatulence, diarrhea, etc. It can also hamper the absorption of nutrients by our intestines and give rise to many health problems. Because of this risk associated with high fiber, it is advisable to eat blueberries in moderate quantities.
4. Blueberry Leaves May Cause Hypoglycemia
If you are suffering from diabetes then it is advisable not to use blueberries leaves as a supplement to diabetics medicine. This is because consuming blueberries leaves can decrease our blood sugar level to a dangerously low level which can give rise to hypoglycemia which can be identified by common symptoms like blurred vision, sudden mood change, sudden nervousness, pale skin, headache, hunger, sweating, shaking, trouble thinking or concentrating, loss of consciousness, etc. (source).
Moderate consumption of blueberries is beneficial for people suffering from diabetes as it releases sugar slowly into the bloodstream and doesn’t cause a sudden increase in the blood sugar level. But, consuming too many blueberries is bad as it can also decrease our blood sugar level to a dangerously low level. If you are suffering from diabetes then it is better to first consult your doctor and eat blueberries as per the advice of the doctor.
5. Blueberries lower your cholesterol
The anthocyanins are at it again! This powerful antioxidant is anti-inflammatory and can help to lower LDL “bad” cholesterol, according to Nutrients. This, again, can help with lowering your overall risk of cardiovascular disease.
6. Blueberries help you live longer
The antioxidants in blueberries have also been proven to have anti-aging properties. A study published by the Proceedings of the National Academy of Sciences of the United States of America says antioxidants can help fight free radicals in your body. The free radicals are what cause oxidative stress, which can increase your risk of developing chronic diseases like cancer or heart disease.
7 Different Types of Berries
Let’s look in more detail at some of the most popular types of berries you should try to include in your diet.
1. Blueberry
Blueberries are usually top on the list of dark-colored berries because of their juicy flesh and sweet taste.
As with most dark berries such as blackberries, blueberries contain a lot of vitamins and antioxidants. Studies have shown that anthocyanins (the pigment that gives berries their color) in blueberries help promote good eye health. Blueberries are also low in fat and high in fiber as well as vitamins C and K.
2. Acai Berry
This previously little-known fruit is enjoying its time in the spotlight thanks to the popular acai bowl. Bitter, rich, and mildly sweet, it’s an antioxidant powerhouse. Enjoy it in the morning with this breakfast bowl from Deliciously Ella.
3. Blackberry
Well-loved for a reason, the beautiful blackberry is a long-standing summer favorite. Each sour-sweet bite of these treats helps with cancer prevention and better brain function.
4. Cranberry
This superfood has a bitter or sour taste. Cranberries are mostly consumed from berries list in form of juice, jam, sauces, or as a part of the dessert. They can do wonders for your body.
5. Boysenberry
Boysenberries are hybrids of five other breeds including European blackberries and raspberries. The dark red-purple fruits are some of the largest berries around and can grow up to 2.5 centimeters long. They’re extremely juicy and therefore popular in desserts and jams.
6. Goji Berry
Also known as wolfberries, goji berries are electrifyingly red and are native to Asia. Traditionally used as food as well as medicine, goji berries, particularly dried berries, have exploded in popularity thanks to mass-marketed wellness.
7. Strawberry
Unlike other fruits, strawberries display their seeds on the outside of their pinkish-red flesh, meaning that they’re not botanically berries (The botanical term “berry” refers to fleshy fruits with interior seeds). Strawberries are a hybrid fruit and peak from April to June. They’re extremely popular in desserts, especially when paired with sugar or cream.
How to Eat Blackcurrants
It’s not hard to incorporate more blackcurrants into your diet. You can find blackcurrant in the form of:
- dried fruit
- oils
- pills and capsules
- powder
Britain’s Ribena is also a popular drink you may be able to find in the import section of the grocery store. The berries themselves can be tossed into any recipe that calls for a bit of tangy sweetness.
Dosage recommendations include:
- four 250 milligram capsules per day, taken twice a day
- 5-10 milliliters of fruit syrup per day
- one glass of fruit juice per day
- 1-2 teaspoons of leaves, three to four times a day
You can also try substituting berries for blackcurrants in your yogurt or salad. Or try this blackcurrant jam from BBC Good Food. The smell of sweet berries cooking over a stove could be therapeutic in itself.
Berries Cake Recipes
(A) Easy Triple Berry Cake
Ingredients
1 1/3 cups Gold Medal™ all-purpose flour
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
3/4 cup plus 1 teaspoon sugar
1/3 cup butter, melted
1/3 cup sour cream
egg 1, slightly beaten
1 teaspoon vanilla
1 1/2 cups fresh mixed berries, such as blueberries, raspberries, and coarsely chopped strawberries
Sweetened whipped cream, if desired
Steps
1. Heat oven to 350°F. Spray a 9-inch glass pie plate with cooking spray. In a small bowl, mix flour, baking powder, baking soda, and salt; set aside.
2. In a large bowl, beat 3/4 cup sugar, the melted butter, and sour cream with whisk until well blended. Beat in egg and vanilla. Stir in flour mixture until smooth.
3. Stir in 1 cup of the berries. Spread batter in pie plate. Sprinkle remaining 1/2 cup berries and 1 teaspoon sugar over top.
4. Bake 40 to 45 minutes or until a toothpick inserted in the center comes out clean. Cool 20 minutes. Cut into wedges; serve with whipped cream.
Expert Tips:
To make 1 1/2 cups whipped cream, place medium deep bowl and beaters in freezer or refrigerator to chill. Place 3/4 cup heavy whipping cream and 1 tablespoon powdered sugar in a bowl. Beat on low speed until mixture begins to thicken. Add 1/2 teaspoon vanilla; beat on high speed until soft peaks form. To ensure success in baking, measure ingredients accurately using the right measuring equipment for the ingredient being measured. For best results, add ingredients in the order, they are called for.
(B) Blueberry Cake
Ingredients
1 cup (130g) all-purpose flour plus 1 teaspoon of flour (plus more for prepping cake pan)
1 teaspoon baking powder
1/2 teaspoon salt (omit if using salted butter)
1/8 teaspoon cinnamon
1/2 cup (113g, 1 stick) unsalted butter, softened
3/4 cup (160g) sugar
1/4 teaspoon vanilla extract
2 large eggs
1 teaspoon lemon zest, optional
2 cups (325g) blueberries, rinsed and drained (if using frozen blueberries, thaw and drain first)
1 teaspoon lemon juice
Powdered sugar for dusting
Steps:
Preheat oven and prepare springform pan: Preheat oven to 350°F. Lightly butter an 8 or 9-inch springform pan and dust with flour. Or use an 8 or 9-inch round cake pan, butter, and dust with flour and line the bottom with parchment paper.
Mix flour with baking powder and salt: Vigorously whisk together 1 cup of flour with baking powder, salt, and cinnamon and set aside.
Make the batter: Using a mixer, beat the butter at medium-high speed for 2 minutes. Add the sugar and beat until light and fluffy, a couple of minutes more. Stir in the vanilla extract.
Add the eggs one at a time and beat until well blended. Stir in the lemon zest if using.
Reduce the speed of the mixer to low and slowly add the flour mixture, beating until smooth.
Pour the batter into the prepared springform pan.
Toss berries with flour and lemon juice, spoon over batter: Combine the berries with the remaining teaspoon of flour and the lemon juice in a bowl. Spoon the berry mixture over the batter.
Bake: Bake on middle rack in oven for 45 to 55 minutes at 350°F, or until a tester inserted into the center comes out clean.
Also read: What Are The Benefits Of Beetroot Juice?
Remove from oven and let the cake cool in the pan for 10 minutes.
Carefully slide a thin knife around the edges of the cake to release it from the pan.
Dust with powdered sugar to serve: Transfer the cake to a platter, berry side up. Dust the cake with powdered sugar to serve.
Also read: Kidney Beans: Nutritional Facts And Health Benefits