Blueberry benefits for health and blueberry recipes

Blueberries are perennial flowering plants with indigo-colored berries  from  the section Cyanococcus within the genus Vaccinium (a genus that also includes cranberries, bilberries and grouseberries). Blueberries are native to North America.Blueberries are usually erect, prostrate shrubs that can vary in size from 10 centimeters (3.9 in) to 4 meters (13 ft) in height. The fruit is a berry 5–16 millimeters (0.20–0.63 in) in diameter with a flared crown at the end; they are pale greenish at first, then reddish-purple, and finally dark purple when ripe. They are covered in a protective coating of powdery epicuticular wax, colloquially known as the “bloom”. They have a sweet taste when mature, with variable acidity. Blueberries are consumed fresh or processed into purée, juice, or dried or infused berries, which in turn may be used for blueberry benefits and blueberry nutrition in a variety of consumer goods, such as jellies, jams, blueberry pies, muffins, snack foods and cereals,blueberry recipes. Blueberry jam is made from blueberries, sugar, water, and fruit pectin. Here are blueberry benefits.

Blueberry wine is made from the flesh and skin of the berry, which is fermented and then matured; usually the low bush variety is used.

 blueberry benefits

Blueberry benefits for health

  • Highest antioxidant

Blue Berries, being very rich in antioxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper , selenium, zinc, iron(promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. blueberry benefits to boost up your immune system and prevent infections.

  • Neutralizes free radicals

This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well.

  • Preserve vision

Blueberry extract, high in compounds called anthocyanosides, slows down visual loss. Blueberry benefits to prevent or delay all age related ocular problems like macula degeneration, cataract, myopia and hypermetropia, dryness and infections, particularly those pertaining to retina, due to their anti-oxidant properties.

  • Brain Health

The anthocyanin, the selenium, the vitamins A, B-complex, C and E, the zinc, sodium, potassium, copper, magnesium, phosphorus, manganese etc., among others, can prevent and heal neurotic disorders by preventing degeneration and death of neurons, brain-cells and blueberry benefits for help to restoring health of the central nervous system.

  • Heart Disease

The high fiber content, those brilliant antioxidants and the ability to dissolve the ‘bad cholesterol’ make the Blue Berry an ideal dietary supplement to cure many heart diseases. Blueberry benefits to strengthens the cardiac muscles.

  • Constipation & Digestion

While roughage (fiber) in Blue Berries keep away constipation and the vitamins, sodium, copper, fructose and acids improve digestion.

  • Cancer

Blue Berries can prove to be bliss for the cancer patients, as it contain certain compounds like Pterostilbene (excellent remedy for colon and liver cancer) and Ellagic Acid which, in harmony with Anthocyanin and other antioxidants like vitamin-C and copper, can do miracles,blueberry benefits to prevent and cure cancer.

  • Reduce Stress & Anxiety

The high level of Vitamin C in blueberries can actually help reduce both short and long-term stress. The Vitamin C combined with the many other antioxidants contained in blueberries fight cortisol, which is the stress hormone.

Ways of have Blueberry in diet (Blueberry recipes)

 

  • Blueberry soy shakes

blueberry

Ingredients:

2 cups frozen unsweetened blueberries

1 cup soy vanilla yogurt, softened

1 1/2 cups low-fat soy milk    (Spinach Juice benefits -A Natural Cleanser)

Method:

  • Process all ingredients in a blender or food processor until smooth, stopping to scrape down sides. Serve immediately.
  • 1% low-fat milk or yogurt may be substituted, if desired one of nutritious blueberry recipes.

  • Banana blueberry muffin

mufin

Ingredients:

1 cup whole wheat flour

3/4 cup all-purpose flour

1/4 cup wheat germ

1 tsp baking soda

1/2 tsp salt

1/2 cup (1 stick) unsalted butter, room temperature

1/3 cup granulated sugar

1/3 cup packed light brown sugar

2 large eggs

2 over ripe bananas

1/3 cup 2% milk

1 tsp pure vanilla extract

1 cup frozen blueberries

Method:

  • Pre-heat oven to 350 F. Line a 12 cup muffin tin with paper liners.
  • In a medium sized bowl, combine flours, wheat germ, baking soda, and salt. Set aside
  • In the bowl of a stand-mixer, beat butter and sugars until light and fluffy. Add the eggs, one at a time, beating well between each egg.
  • In a small bowl, mash the bananas with a fork and stir in the milk and the vanilla. Set aside.
  • With you mixer on low, alternatively add the flour mixture and banana mixture into the bowl of the mixer that contains the butter. Make sure to start and end with the flour mixture and mix just until combined. Fold in the frozen blueberries.
  • Divide the batter among the muffin cups and bake for 23 to 25 minutes, or until a toothpick inserted comes out clean. Rotate the pan halfway through the cooking time.
  • Let the muffins cool in the pan for 10 minutes and then transfer to a wire rack to cool for an additional 10 minutes.
  • Serve warm or at room temperate.

 

 

  • Blueberry frozen yogurt

 

blueberry yogurt

Ingredients:

1 cup fresh or frozen blueberries

1/3 cup sugar

1/3 cup finely chopped walnuts

4 cup fat-free frozen yogurt, softened

2-1/2 ounces white baking chocolate, chopped

1 tablespoon fat-free milk

1/2 teaspoon vanilla extract

Method:

In a small bowl, combine the blueberries, sugar and walnuts; let stand for 15 minutes.

In a large container, layer a third of the frozen yogurt and half of the blueberry mixture. Repeat layers. Top with remaining frozen yogurt. Swirl mixture; freeze until firm.

In a small saucepan, combine the chocolate, milk and vanilla. Cook and stir over low heat until chocolate is melted. Serve with frozen yogurt.

Taruna

A simple health loving person, who loves to share health beneficial information of daily routine life natural things such as fruits, vegetables, seeds, plants, herbs, Exercises (Natural only like, jogging, yoga etc, not heavy weight lifting types) etc. She has a vision to spread values, with nature gifted things. This is the driving force behind writing this blog Healthlogus.

Leave a Reply