What are blueberries?
Blueberries are the fruits of plants of the genus Vaccinium, belonging to the family Ericaeae. Some are native to the Mediterranean, Europe and Asia, others come from North America.
What are the nutritional properties of blueberries?
100 g of blueberries (Vaccinium myrtillus) provide 25 calories broken down as follows:
-
78% carbohydrates
- 15% protein
- 7% lipids
In particular, 100 grams of blueberries bring:
- 85 g of water
- 0.9 g of protein
- 0.2 g of lipids
- 5.1 g of soluble sugars
- 3.1 g of fiber
Among vitamins and minerals, 100 g of blueberries provide:
- 15 mg of vitamin C
- 0.5 mg niacin
- 0.05 mg of riboflavin
- 0.02 mg of thiamine
- 13 micrograms of vitamin A (retinol equivalent)
- vitamin K
- 160 g of potassium
- 41 mg of calcium
- 31 mg of phosphorus
- 2 mg of sodium
- 0.7 mg of iron
- manganese
- copper
The blueberries are also rich in phytonutrients such as anthocyanins, hydroxycinnamic acids, hydroxybenzoic acids, flavonols, pterostilbene and resveratrol.
When should you NOT eat the blueberries?
Blueberries can enhance the effect of anti-diabetic drugs.
Seasonality of blueberries
The season for blueberries begins in July and ends in September.
Possible benefits and drawbacks of blueberries
Among the possible benefits from the consumption of blueberries cardiovascular health has received special attention from researchers who managed to gather a variety of evidence of their positive effects on the heart and arteries. Preliminary studies also suggest they could defend the retina from damage associated with oxidative stress.
Currently one of the most interesting fields of research on the benefits of blueberries is on the possible positive effects on cognitive abilities and especially on memory. Other searches are checking whether the many phytonutrients found in blueberries may also protect against cancer.
Finally, the glycemic index is typically low in blueberries and their positive impact on the control of blood sugars makes them allies to those who are struggling with hyperglycemia.
Blueberries contain oxalates, molecules that can promote the formation of stones.
