Blueberries Wholesome Goodness

 

Blueberries Healthy Nutrition

Blueberries are comprised of several American shrubs of the genus Vaccinium family Ericaceae prized for their sweet edible fruits. Acknowledged as a superfood, blueberries are an excellent source of dietary fiber, iron, manganese, vitamin K, vitamin C, and a number of antioxidant compounds that scavenge free radicals from body cells and prevent or reduce the damage caused by oxidation. Blueberries are commonly consumed fresh in many delicious healthy recipes in smoothies, sauces, pies, garnishes, toppings, jellies, jams, and compote.  Blueberries are closely related to bilberries, cranberries, lingonberry, and huckleberry which are also members of the Vaccinium genus family. The fruits of several species are consumed by humans considered to have commercial importance. Blueberries are native to North America and were first cultivated in 1916 for their delectable edible fruit. Native Americans recognized the versatility and health benefits of eating blueberries using them for medicinal purposes and for natural flavorings in foods.

In 2021 the United States produced and utilized 660 million cultivated blueberries including high bush and rabbit eye varieties amounting to 353.6 million pounds sold as fresh blueberries and 306.4 million pounds were processed. In total fresh and processed cultivated blueberries are valued at 720.2 million. Today the United States will be the largest producer of blueberries in 2023.  The plants are deciduous perennial shrubs that range in size from 60 cm (40 inches tall) to low bush blueberry variety Vaccinium angustifolium that grows up to 40 meters or 13 feet tall for high bush V. corymbosum cultivars. Growing blueberries in your own garden is fascinating to see as attractive plant bumblebees work diligently pollinating each flower enabling the production of seeds and a number of diverse nonsocial native bees to North America and Europe as honey bee pollinators of various is effective on high blueberry plants. Gardeners can expect to harvest 5 to 10 pounds of blueberry fruit per plant from mature high bush blueberries.

Half high blueberries usually produce on to 3 pounds of fruit per plant. The Blueberry collection from Burpee contains one plant Spartan, Elliott, Blueray, Bluejay, and Bluecrop. The five plants included in the collection will yield enough blueberries for a family of four. Blueberries are well known for their powerful antioxidants as a proven cancer fighter. Blueberries are only 83 calories per one cup serving eaten as a healthy naturally sweet low calorie nutritious fruit option. Other blueberry varieties available at Burpee are Blueberry Misty, Blueberry Jersey, Blueberry Top Hat, Blueberry Patriot, Blueberry Pink Lemonade, Blueberry Razz, Blueberry Bluecrop, Blueberry Northland, Blueberry Southern Collection, Blueberry Mini Blues, Blueberry Chandler, Blueberry Duke, Blueberry Northblue, and Blueberry Reka. Blueberries promote good health due to the pigmentation called anthocyanins, a class of polyphenols, a naturally occurring plant compound increasingly associated with heart health.

A daily dose of blueberries could improve brain and heart health, says Medical News. Epidemiological studies associate regular to moderate intake of blueberries and or other anthocyanins with reduced risk of cardiovascular disease, death, type 2 diabetes with improved weight maintenance and neuroprotection.  It is widely agreed that the regular consumption of tasty ripe blueberries is unconditionally recommended, says ScienceDirect.

Cheers!

Patricia Lynn

Images Courtesy of Brook Lark at Unsplash   

Blueberries Promote Good Health

 

Blueberries Simply Delicious

Blueberries health benefits are primarily due to naturally occurring phytochemicals, and chemical compounds produced by plants. Phytochemicals are found in all edible parts of a plant especially the skin of the peel is especially dense in nutrition. Nutritious foods are a nutritious powerhouse when consumed with a sensible diet plan may reduce your risk of disease. Naturally occurring antioxidants including vitamins E, vitamin C, and carotenoids obtained from food sources lower their risks of developing chronic disease. Healthy foods provide the body with maximum nutrition and naturally boost immunity increasing endurance throughout the day. Flavonoids found in disease-fighting foods regulate cellular activity fighting off free radical damage that causes oxidative stress on your body. Eating more blueberries in your diet will leave you feeling more energized throughout your day as they are high in potassium, folate, fiber, and vitamin C.

Adding these amazing superfoods to your favorite dishes will give your body more strength combined with increased energy for better productivity. Foods rich in carotenoids including squash, carrots, grapefruit, apricots, oranges, tomato, peas, kale, and blueberries benefit good health overall. Super foods benefit the body by increasing physical energy endurance levels providing essential natural nutrients high in fiber, vitamins, and minerals your body needs to stay active. The consumption of plenty of fruits and vegetables has been correlated with decreased risk of cardiovascular disease. Increasing the consumption of plant based foods including blueberries benefits overall health reducing the risk of obesity, heart disease, diabetes and overall mortality. Concerns about health and immunity have become the main reason for the sharp increase in the consumption of blueberries which is considered a popular choice for maintaining good health.

National health objectives for healthy adult individuals advocate increasing fruit consumption by 75 percent or eating 2 servings of fruit per day. Data supports considerable interest in the biological effects of blueberries and their benefits in reducing cardiovascular disease.  Blueberries are recognized as an essential fruit group in a heart-healthy diet.  US consumption of blueberries nearly doubled in recent years to 22 ounces per person due to nutrient-dense antioxidant properties containing poignant vitamins and minerals is among the highest valued fruits. According to the CDC, only 9 percent of adults consumed the recommended amount of vegetables and only 12 percent of adults ate the recommended amount of fruit each day. Only one in ten adults gets enough fruit or vegetables each day. Blueberries are packed with nutrition high in flavonoids that may help fight inflammation, and decrease damage to DNA. One cup serving of blueberries is 85 calories and provides 24 percent recommended daily allowance of vitamin C and 4 grams of fiber.

Blueberries are available fresh or frozen and have been shown to help protect the body from heart disease and cancer it can also help maintain bone strength and blood pressure. Blueberries can be incorporated in many dishes including smoothies, and cereal toppings, added to yogurt or used in favorite recipes. Strawberries is the most popular fruit consumed around the world for its wholesome goodness eaten fresh, or frozen. A study by the University Of California in Los Angeles suggests strawberries act as prebiotics and may positively alter the gut microbiome increasing gut bacteria associated with lean body weight, and longevity. Strawberries are a nutritionally dense fruit high in vitamins and minerals, especially phenolic compounds and fibers that offer strong prebiotics to feed our gut microbiota. Strawberries have been identified as having anti-inflammatory, antioxidant properties known to improve cardiovascular, gut microbiota, metabolic and neural function. Combining blueberries with strawberries will intensify the flavor of any dish, topping, or smoothie.

Polyphenols are a plant compound that provides several health benefits when consumed regularly. It is a micronutrient obtained by consuming plant-based foods. Resveratrol in red wine, curcumin in turmeric ellagic acid in blueberries, whole grains, lignans in freshly ground flaxseed, sesame seeds and whole grains is thought to act as antioxidants in the body. Foods highest in polyphenols include berries, blueberries, dark chocolate, and red wine. Resveratrol, an antioxidant found in some foods has been shown to be a natural way to fight cancer, obesity, and diabetes. Blueberries benefit health primarily due to naturally occurring phytochemicals, and chemical compounds produced by plants Consuming blueberries benefits the entire body in part of a healthy diet plan.

Delicious berries healthy breakfast recipes packed with nutrition can start your day off right providing the body with essential vitamins and minerals to promote good health. Eating a healthy breakfast should be the starting point of each day providing the body with essential nutrition and turning food into energy.

Research indicates 283.89 million Americans consumed cold breakfast cereals in 2020 to kick start their day consuming a quick fix meal for breakfast. Topping favorite cereals with blueberries can help improve brain and cognitive function and may reduce the effects of age-related conditions such as Alzheimer's disease. This figure is projected to increase to 290.32 million in 2024 due to popular demand for cold breakfast cereals has become a staple in many homes around the world. Breakfast foods range in nutritional value based on the ingredients each meal contains, often high in calories that may lead to weight gain. Consuming healthy breakfast options each day packed with nutrition will boost overall physical energy throughout your day. Amongst the Covid -19 crisis, the global market for breakfast cereals is estimated at the U.S. $ 40.9 billion in the year 2020 is projected to reach a revised size of U.S. $49.7 billion in sales by 2027. Adding blueberries to your favorite healthy breakfast recipe can boost your antioxidant intake helping to protect your cells from free radical damage.

Manufacturers join the health and wellness bandwagon to embrace ancient grains as the growing preference for healthy organic & all-natural cereals drive a steady market demand into 2022 Cision. Adding fresh or frozen blueberries to breakfast cereals is especially pleasing and packed with antioxidants, and flavonoids known to help protect the body from disease. Healthy breakfast cereals are a great meal option depending on the ingredients listed on the package. Nutrition may vary. Food manufacturers fortify cereals with a process of adding micronutrient trace elements and essential vitamins to food often ready to eat prepackaged for the consumer. NuTrail low Carb Keto Nut Granola healthy breakfast cereal with 3g net carbs, 5g of protein,16g of healthy fats, 0g added sugar, gluten-free, GMO-free, 190 calories per serving. Keto Nut Granola is easy to make, served hot or cold, and consumed as a healthy breakfast or delicious snack option that satisfies your cravings. NuTrail Keto Nut Granola healthy breakfast cereals are available in 3 flavors including Keto Blueberry Cinnamon, Keto Nut Granola Cinnamon Pecan, and Vanilla Strawberry.

Demand for healthy cereal bar grains gains momentum and benefits the market expansion by providing nutritious cereal bars to the consumer. Protein bars can be a good source of protein, calcium, potassium, B vitamins, iron, and fiber. Studies suggest that one-cup serving of blueberries per day can greatly reduce the risk of depression protecting the brain from oxidative stress.

Cheers!

Patricia Lynn

Photo by Brooke Lark on Unsplash

10 Ways Blueberries Promote Good Health Benefits

Delicious Nutritious Blueberry Benefits 

Blueberries are packed with nutrients, antioxidants and low in calories and is considered one of the best fruits available for promoting good health.  It can be eaten fresh or frozen to obtain the full health benefits of reducing cholesterol, lowering blood pressure and reduce DNA damage to cells. Scientists are currently conducting studies on the health benefits of blueberries and the potential it may have for fighting disease. (1.) 

Discover how you can eat more delicious blueberries in your diet using the recipes and tips below. One serving of blueberries has more anti-oxidant capacity compared to the nutritional values of strawberries, plums, and cranberries for fighting off age-related diseases  

What do blueberries do for your body?  
Blueberries are a good source of vitamin C, K, manganese, high in fiber and other anti-oxidants primarily anthocyanins found to be beneficial for promoting good health. Observation trends suggest consuming blueberries lowers glucose levels, shows promise for anti-oxidant and anti-inflammatory signaling effects on the body. (2.)

Anthocyanins are a type of powerful flavonoid compounds with anti-oxidant effects that appear in purple, red or blue food plants including blueberries, raspberries, black rice, and black soybeans.  

In herbal medicine, nutritionally rich anthocyanin substances found naturally in food has been used to treat a number of health conditions including fighting free radical damage, reducing inflammation in the body, reducing colds, treating urinary tract infections and high blood pressure. 

Pigments abundantly found in fruits and vegetables high in flavonoids actively promote health benefits to consumers due to the antioxidant capacity. 
Studies indicate anthocyanin have anti-inflammatory and anti-carcinogenic activities and may provide benefits for reducing obesity, diabetes, and cardiovascular disease.  (3.)

Power of Blueberries Flavonoids Protect The Body

Flavonoids found in blueberries have been shown to improve memory brain and cognitive function in older adults possible preventing Alzheimer's disease.   Blueberries protect the brain from oxidative stress and may help reduce the effects of age-related conditions due to the high flavonoid content.   

Naturally occurring pigments found in fruits and vegetables provide an abundant source of flavonoids known to help reduce the risk of cancer and other diseases including asthma, heart disease, and stroke.  

Wild blueberries are a rich source of anti-oxidants and essential nutrients found to be highly beneficial for maintaining memory and cognitive function.  One study from Harvard Medical School suggests one serving of blueberries per day can greatly reduce the risk of depression in the elderly. (4.)

Blueberry Tips

• Eat blueberries once per day for health benefits
• Purchase organic blueberries when available
• Wild blueberries have more nutritional value
• Add blueberries to cereals, yogurt, smoothies and low-calorie desserts.
• Purchase blueberries fresh, or frozen
• Blueberries are packed with anti-oxidants and flavonoids known to protect the body from disease.

How Many Blueberries Should Eat Each Day?  
The recommended amount of blueberries a person should consume each day is approximately 2 cups of blueberries divided throughout the day for health benefit.  At 45 calories per serving, it is packed with powerful nutritional value and is a great source of vitamin C,  vitamin K, manganese, fiber and anti-oxidants known to protect cells from damage.  

Nutritionists believe that if you make one change in your diet it should be to include this superfood in your diet due to the high nutritional value it provides. Typically blueberries are consumed as a snack, smoothie or dessert, enjoyed for the flavor and health benefits in reducing inflammation and disease prevention in the body.

According to Dr. Oz consuming wild Alaskan blueberries once per day is a powerful cancer-fighting food due to the chemical compounds within the fruit.  

Consumed blueberries provide the body with a potent chemical that gets distributed throughout the body stopping cancer progression in starving cells from growth helping to protect the body.

Blueberries packed with nutritional value, flavonoids, and ant-oxidants that are proven to protect the body from disease.  Eat blueberries fresh, frozen as a snack or in your favorite dish for a delicious treat you will want to eat. 

Sugar-Free Blueberry & Strawberry Pie Recipe
Blueberries can be enjoyed as a sugar-free pie including a flakey healthy almond pie crust made without butter, low carb helping you stay on your diet while enjoying your dessert.  Try this sugar-free blueberry pie recipe that is simply delicious. 
Servings 7-9/ Time Preparation 25 minutes/ Total time 3 hours

Healthy Almond Pie Crust
Ingredients
2 cups blanched almond meal
1/4 teaspoon salt
1/4 teaspoon baking soda
1 egg cracked, slightly beaten
2 tablespoons coconut oil chilled solid
1/4 teaspoon almond extract (Omit for savory)
Directions
1.) Combine flour, baking soda, salt ingredients in a food processor pulse several times. 
2.) Add egg coconut oil and almond extract to the flour mixture. Pulse mixture until the ingredients are combined and form a ball.  
3.) Grease a nine-inch pie plate.  Press dough evenly around the pie plate working up the sides of the dish. Use a fork to poke holes in the bottom of the pie crust.   Use a spoon to create a decorative edge.  
4.) Bake pie crust in a 350-degree oven ( 175 degrees C) preheated the oven for 10 to 12 minutes until pie crust is slightly brown. 

Crumble Topping
Toppings for pie recipes can vary in texture, flavor, and appearance.  The crumble topping recipe can be used on top of your pie as a rustic option.  Pies can be created with or without crust on the top placed in various designs of choice.

Ingredients
1/2 cup almond flour
1/2 cup oats
1/4 teaspoon salt
1 teaspoon cinnamon
1/4 cup chopped almonds
2 tablespoons almond oil
4 tablespoon sugar-free maple syrup

Directions
1.) Mix all dry ingredients almond flour, oats, salt in a mixing bowl.
2.)Add all wet ingredients almond oil, maple syrup to the dry mixture. 
3.) Combine until the topping is a crumbly consistency.
4.) Sprinkle the topping onto the top of the pie

Sugar-Free Blueberry & Strawberry  Pie Filling
This sugar-free blueberry pie recipe eliminates the sugar helping you stay on your diet while still enjoying a delicious dessert.

Ingredients
3 cups fresh or frozen blueberries (thawed)
1 cup fresh or frozen strawberries (thawed) 
1 lemon zest (skin of a lemon)
2 tablespoon lemon juice
1/2 cup sugar-free blueberry jelly to sweeten
3 tablespoons tapioca flour
1/4 teaspoon salt
1 teaspoon cinnamon

Directions
1.) Preheat oven to 400 degrees
2.) Combine all dry ingredients salt, cinnamon, lemon zest, tapioca flour, into a large mixing bowl.
3.) Add 4 cups of blueberries and sugar-free jelly or jam to the dry ingredients. 
4.) Toss the wet and dry ingredients until the blueberries are completely covered with the mixture.
5.) Add the blueberries to the baked almond pie shell.
6.) Place the pie on a covered baking sheet.
7.) Cover the edges of the pie crust with foil to protect the pie crust edges from burning.
8.) Place the pie in a 400 degree preheated oven for 50-55 minutes
9.) Remove pie from the oven and allow to cool before serving.
Serve this pie with topped with fresh blueberries and raspberries.  This Sugar-free blueberry recipe is simply delicious!  

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Cheers!
Patricia Lynn  

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