Benefits of blueberries and how to add them to the diet
Bilberry is a fruit similar to bilberry and is packed with many nutrients and beneficial compounds, such as vitamin C. However, research is being done on the reputed health benefits of blueberries, especially if they help fight against it. inflammation and protect against cancer.
These are fruits that are easy to add to the diet, without too many inconveniences. And although people can take bilberry supplements, the effectiveness and dosage of this fruit needs more research to be established.
Read on to find out the potential benefits of blueberries and how to add them to your diet.
Bilberry is a plant native to northern Europe, and it is also known as European bilberry, bilberry, bilberry, bilberry, and bilberry. Its botanical name is Vaccinium myrtillus L.
Blueberries are similar in appearance to North American blueberries. They are small and round and have a dark purple color.
Blueberries are rich in a chemical called anthocyanin, which gives them their color. Health experts also believe that they offer many
Retailers often sell whole fresh, frozen or dried blueberries, and people can find them in the form of preserves, jams and juice.
There are many reported benefits of consuming blueberries and blueberry products, including the ones below.
High in nutrients
Blueberries are rich in a chemical called anthocyanins. The usual daily food intake of anthocyanins is approximately
A 100g serving of fresh blueberries also contains small amounts of:
- vitamin C (3 mg)
- quercetin (3 mg)
- catechin (20 mg)
There is not a lot of other information available on the nutritional profile of blueberries. However, since they are nutritionally close to blueberries, they are likely to have a similar nutritional profile. That said, 100g of blueberries are likely to have around
May help protect against cancer
The body contains a number of chemicals called “free radicals” which can damage cells. They can
May reduce inflammation
May lower blood sugar levels
May improve eye health
Many people believed that bilberry helped improve eye health, British WWII pilots allegedly ate blueberry jam, believing it to improve night vision. However, this comes from anecdotal evidence.
More recently, a
This suggests that more research is needed, but the results are promising.
May reduce the risk of heart problems
Health experts believe that consuming fruits and berries that contain high levels of polyphenols may
It is important to note that the following studies are small in scale, may not have had a placebo group, or may not have involved humans. Therefore, more evidence is needed before researchers can draw any conclusions regarding the benefits of blueberries.
However, research into the following other health benefits of adding blueberries to the diet is ongoing:
- Ulcerative colitis: A
pilot study 2016suggests that people with ulcerative colitis (UC) benefited from treatment with an anthocyanin-rich oral bilberry supplement. The researchers looked at a precedent older study from 2013which had shown improvement in symptoms for people taking bilberry supplements.
- Itching: A
older mouse studyfound that bilberry anthocyanins could help treat itching caused by atopic dermatitis.
- Gum health: One
2015 studyhave found that consuming large amounts of blueberries can reduce markers of gingivitis. However, it is important to note that the improvement was comparable to standard dental treatment. Plus, the sugar content in blueberries may be too high to outweigh the benefits.
- Antimicrobial properties: Blueberries are rich in tannins, which are said to
antibacterial propertiesagainst certain pathogenic and spoilage bacteria of food origin.
Many people in the United States take vitamins or supplements in a variety of forms.
The recommended daily dose of bilberry supplements varies widely. A study suggests variations between
In addition, some supplements can cause side effects at high doses or without medical advice. They can also interact with certain medications – a doctor can advise you on these interactions.
Bilberry, in particular,
Therefore, it is important to speak with a healthcare practitioner before taking any supplements to make sure there are no interactions with other medications.
The effects of bilberry supplements during pregnancy are also currently unknown, so people who are pregnant or breastfeeding should avoid taking them. And for the same reason, individuals should not give blueberry supplements to children or infants.
There are many ways to add blueberries to the diet. They present a little more intense flavor than a blueberry, so people can eat them raw the same way.
Individuals can also use blueberries in place of blueberries in any recipes that require blueberries.
For example, a person can use them by:
- bake them in muffins
- sprinkle them on yogurt, oatmeal or granola
- throw them in a salad
- infuse them in a tea
- squeeze them
- use them as a pancake filling or mix them into the batter
- add them to smoothies
- crush them as a spread for toast or make a jam
In addition to fresh or dried blueberries, people can find blueberry supplements in powdered or liquid capsule form at their local health stores and online retailers.
However, the biggest benefits are likely to come from consuming the whole fruit, as it likely contains nutrients that cannot be found in supplement form, such as fiber.
Blueberries are a versatile fruit that people can use in the same way as blueberries.
The fruit can offer many health benefits, but more research is needed to establish the certainty of these claims.
It should be noted that there is nothing wrong with eating blueberries in their natural form. Nonetheless, people should discuss taking bilberry supplements with their doctor to make sure they avoid any interactions with other medications.