• 21 September 2021

Blueberries 💎 The valuable ingredients and their benefits to our health

Mar 25, 2021 ,

Blueberries : Nutrition Facts / 100gr

Μύρτιλα θερμίδες ανα μερίδα 100γρ-Blueberries portion size calories per 100gr

100gr. of blueberries is about 3/4 of a cup.

Daily Coverage for 2000kcal diet

Carbohydrates

Design

14.5 gr

5%

Sugars

Design

10 gr

11 %

Fiber

Design

2.4 gr

10%

Protein

Design

0.7 gr

1%

Total Fat

Design

0.3 gr

0 %

Carbohydrates Analysis

Energy/100gr

Daily Coverage for 2000kcal diet

Calories

Design

57kcal

3 %

Vitamins, Minerals & Trace elements

Thiamin (Β1)

Design

0.037 mg

37%

Vitamin Κ

Design

19,3 μg

28%

Niacin (Β3)

Design

0.418 mg

26%

Manganese

Design

0,336 mg

11%

Vitamin C

Design

9.7 mg

9%

Vitamin E

Design

0.57 mg

4,4%

Copper

Design

0,057 mg

3,6%

Iron

Design

0,28 mg

2.5%

Anthocyanins: The hidden blue power of blueberries

μύρτιλο ιδιότητες μύρτιλα θερμίδες μύρτιλα διατροφική αξια μυρτιλο και αδυνατισμα Ποσα μυρτιλα να τρωω την ημερα μυρτιλο παρενεργειες μυρτιλο χυμος μυρτιλο πως τρωγεται μπλουμπερι αποξηραμενα θερμιδες μυρτιλο παρενεργειες μυρτιλο χυμος μυρτιλο πως τρωγεται μυρτιλο και διαβητησ bilberry properties blueberry calories blueberries nutritional value bilberry and weight loss How many blueberries to eat per day bilberry side effects bilberry juice bilberry how it is eaten blueberries dried calories bilberry side effects bilberry juice bilberry how it is eaten bilberry and diabetes

Blueberries have been considered superfoods in recent decades and are a trademark of a healthy lifestyle. They have strong antioxidant and anti-inflammatory effects and contain fiber , minerals and trace elements, zero fat and are low in calories. As a fruit, blueberry shares a set of mechanisms and characteristics with all other fruits, which help maintain a low weight and promote our overall health. ( Read more about the fruit obesity paradox here )

What makes blueberries special is their high content of bioactive flavonoids, the anthocyanins .

Anthocyanins are responsible for their intense blue color, and are the ingredient that make blueberries unique. There has been a lot of research on humans, animals and in vitro which has come to specific and proven benefits that blueberries have for our health.

List of fruits high in Anthocyanins (mg /100gr)

There are also other fruits that contain anthocyanins, mainly those that have an intense dark blue or purple color. Bilberries, however, have the highest content of bioactive anthocyanins for which extensive clinical research has been conducted on the benefits of their consumption.

Anthocyanins /100gr of fruit

Blueberries ωφέλη για την υγεία blueberies health benefits

Lowbush Blueberries

487 mg /100 gr

μυρτιλο παρενεργειες μυρτιλο χυμος μυρτιλο πως τρωγεται μυρτιλο και διαβητησ bilberry properties blueberry calories blueberries nutritional value bilberry and weight loss How many blueberries to eat per day bilberry side effects bilberry juice

Highbush Blueberries

387 mg /100 gr

ανθοκυανινες φλαβονοειδη bluenerris anthocyanins'

Blackberries

245 mg /100 gr

ανθοκυανινες φλαβονοειδη bluenerris

Cherries 🍒

122 mg /100 gr

ανθοκυανινες φλαβονοειδη bluenerris

Black Grapes

120 mg /100 gr

ανθοκυανινες φλαβονοειδη bluenerris

Black Plums

116 mg /100 gr

ανθοκυανινες φλαβονοειδη blueberries anthocyanin's

Raspberries

92 mg /100 gr

ανθοκυανινες φλαβονοειδη blueberries anthocyanin's

Red Grapes

22 mg /100 gr

ανθοκυανινες φλαβονοειδη blueberries anthocyanin's

Strawberries

21 mg /100 gr

ανθοκυανινες φλαβονοειδη blueberries anthocyanin's

Red Plums

20 mg /100 gr

The benefits of blueberries health based clinical research

ανθοκυανινες φλαβονοειδη μύρτιλα και ωφέλη στο καρδια και το καρδιαγγειακό σύστημα, μείωση της αρτηρακής πίεσης blueberry flavonoid anthocyanins and benefits to the heart and cardiovascular system, lowering blood pressure
Heart

Cardiovascular Health

High anthocyanin intake has been associated through 6 clinical studies with:
26% lower risk of coronary heart disease
32% lower risk of myocardial infarction
8-10% lower risk of developing hypertension
Blueberries benefit the cardiovascular system in a variety of ways through their anti-inflammatory and antioxidant effects.

ανθοκυανινες φλαβονοειδη μύρτιλα και ωφέλη στον προδιαβήτη, ανοχή στη γλυκόζη, διαβήτη τύπου 2 προστασια μειωση κινδύνου anthocyanin flavonoid blueberries and benefits in prediabetes, glucose tolerance, type 2 diabetes risk reduction protection
Metabolism

Prodiabetes

Clinical studies which compared different fruits and flavonoids and their effect on diabetes risk have reached the following conclusions:
Of all the fruits examined, blueberies were associated with 26% lower risk of developing Type 2 Diabetes (TDM)
Higher anthocyanin intake compared to other flavonoids improved insulin resistance

ανθοκυανινες φλαβονοειδη μύρτιλα και απώλεια βάρους, μείωση σωματικού λίπους και αδυνατισμα δίαιτα blueberry flavonoid anthocyanins and weight loss, body fat reduction and weight loss diet
Metabolism

Weigh Loss

Regarding weight loss and maintaining a normal weight, comparative studies of different types of fruits and flavonoids have concluded as follow:
High intake of anthocyanins in identical twins was associated with 3-9% lower body fat and lower waist circumference
Compared to other 12 fruits, blueberries were associated with lower weight intake (-0.64 in 4 years)
Compared to other flavonoids, anthocyanins were also associated with lower weight intake (-0.1 kg / 10mg)

ανθοκυανινες φλαβονοειδη μύρτιλα και αύξηση μυων μυικής μάζας και αποκατάσταση μυών μετα την προπόνηση anthocyanins flavonoids blueberries and muscle mass growth and muscle recovery after training
Muscular System

Muscle Mass Increase

When asked by a group of 22 women to consume 1.7 cups of blueberries a day for 6 weeks the results were immediate:
The number of progenitor muscle cells (cells that later convert to muscle) was increased in women 25-40 years old and the number of dead muscle cells was decreased.
However, there was no such increase in the age of 60-75 years.
The strong anti-inflammatory and antioxidant action of blueberries is also considered to help muscles recover properly after an intense workout.

Brain

Improving Cognitive Performance

Blueberries seem to provide neuroprotection and improve cognitive functions. Specific studies have concluded:
• High consumption of blueberries protects against the risk of Parkinson's, Alzheimer's and dementia
• Anthocyanin consumption appears to delay cognitive decline in the elderly by 2.5 years
• Increased consumption of anthocyanins led to increased cognitive performance in the elderly
• After 12 weeks of consuming blueberries, adults showed increased brain activity on magnetic resonance imaging.
School children showed improved cognitive performance after 2 hours of consuming blueberries while a higher dose -30gr versus 15gr of blueberries powder- showed a greater improvement in executive and long-term memory.

Μυρτιλα οφελη για την υγεία και ανθοκυανινες Αντιφλεγμονώδης και Αντιοξειδωτική Δράση Τα μύρτιλα συμβάλουν στην γενική υγεία και την υγιή γήρανση λόγω των τρόπων που βελτιώνουν τους επικίνδυνους βιοδείκτες για νοσήματα όπως υπέρταση, παχυσαρκία, στεφανιαία νόσος, σακχαρώδης διαβήτης, άνοια, Alzheimer κ.λπ. Blueberries Health Benefits and Anthocyanins Anti-Inflammatory and Antioxidant Action Bilberries contribute to general health and healthy aging due to the ways they improve dangerous biomarkers for diseases such as hypertension, obesity, coronary heart disease, diabetes, dementia, Alzheimer's, etc.
General Health

Anti-inflammatory and Antioxidant Action

Bulberries contribute to general health and healthy aging due to the ways they improve dangerous biomarkers for diseases such as hypertension, obesity, coronary heart disease disease, diabetes, dementia, Alzheimer's etc
In particular, research has shown that blueberries:
Have anti-inflammatory and antioxidant action
Provide cardiovascular protection and neuroprotection
Increase glucose tolerance in sensitive tissues
Improve the gut microflora
Reduce overall dangerous biomarkers (inflammation, oxidative stress, low glucose tolerance ) leading to most common diseases of the general population (obesity, cardiovascular, neurodegenerative diseases such as dementia and Alzheimer's)

The domestication of BLUEBERRIES

HOW A GIRL WAS THE STARTING POINT FOR MASS PRODUCTION OF the PRECIOUS blueberries

Μυρτιλα οφελη για την υγεία και ανθοκυανινες Αντιφλεγμονώδης και Αντιοξειδωτική Δράση Τα μύρτιλα συμβάλουν στην γενική υγεία και την υγιή γήρανση λόγω των τρόπων που βελτιώνουν τους επικίνδυνους βιοδείκτες για νοσήματα όπως υπέρταση, παχυσαρκία, στεφανιαία νόσος, σακχαρώδης διαβήτης, άνοια, Alzheimer κ.λπ. Blueberries Health Benefits and Anthocyanins Anti-Inflammatory and Antioxidant Action Bilberries contribute to general health and healthy aging due to the ways they improve dangerous biomarkers for diseases such as hypertension, obesity, coronary heart disease, diabetes, dementia, Alzheimer's, etc.

In the beginning of the 20th century, people did not believe that wild blueberries could be domesticated and be mass produced in crops.

But Elizabeth White, the daughter of a New Jersey farmer, was keenly interested in wild blueberries and was determined to domesticate and cultivate them.

In 1911, she collaborated with botanist Frederick Coville to identify wild plants with the most desirable properties, crossed shrubs and created new varieties of raspberries. Coville and White sold the first commercial blueberry crop from Whitesbog, N.J., in 1916.

About 100 years have passed since then, and nowadays blueberries are mass-produced by growers around the world, to reach every home fresh or frozen. 

Ways of Consumption and effect on ingredients and anthocyanins

Μυρτιλα οφελη για την υγεία και ανθοκυανινες Αντιφλεγμονώδης και Αντιοξειδωτική Δράση Τα μύρτιλα συμβάλουν στην γενική υγεία και την υγιή γήρανση λόγω των τρόπων που βελτιώνουν τους επικίνδυνους βιοδείκτες για νοσήματα όπως υπέρταση, παχυσαρκία, στεφανιαία νόσος, σακχαρώδης διαβήτης, άνοια, Alzheimer κ.λπ. Blueberries Health Benefits and Anthocyanins Anti-Inflammatory and Antioxidant Action Bilberries contribute to general health and healthy aging due to the ways they improve dangerous biomarkers for diseases such as hypertension, obesity, coronary heart disease, diabetes, dementia, Alzheimer's, etc.

The best way to get all the nutrients and bioactive anthocyanins is to eat whole fresh blueberries.

The next best way is to eat frozen blueberries. Frozen blueberries appear to have only a 12% reduction in anthocyanin content for a frosting period of up to 10 months after harvest.

Dried bilberries that have been heat treated lose a large percentage of their anthocyanins. However, if the treatment has been done by non-thermal means (eg high pressure), the losses are less.

Their homogenization also causes oxidation and reduction of their anthocyanins and flavonoids. Finally, shelf products such as jams, juices, etc. have the greatest loss of anthocyanins and nutrients.

To get the maximum benefits from blueberries it is important to consume them whole fresh or even frozen to take all the antioxidants and bioactive anthocyanins.

Sources & Links