HEALTHY FOOD SERIES

Healthy Food Series – Blueberry

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Happy Tuesday y’all! It’s time for the weekly Healthy Food Series on iScriblr.

Well yes, here I am, back again with another “super food” to wipe us all off out feet! It’s been four months (almost!) since I started with my “health-consciousness” journey and it’s been such an enriching expedition! An eye opener for sure, Healthy Food Series has been both informational and revealing. Keeping up with the fad of being cognizant of the health benefits and clean regime, here comes my newest aid to a “healthful lifestyle!”

Meet our star of the day for Healthy Food Series – BLUEBERRIES!

iScriblr_blueberries
A bowlful of freshness!

HISTORY

Blueberries are one of the few fruit species native to North America and have a colorful history dating back to pre-colonial times. Scientifically, blueberry belongs to the genus “Vaccinium” and is closely related to the azalea, cranberry and rhododendron. Fascinatingly, the species of the blueberry family are known by many names, including – cow-berry, bilberry, farkle-berry and sparkle-berry.
Historically, blueberry was gathered and used by Native Americans for centuries before colonists arrived from Europe. This berry was pretty sacred to the Indians because of the blossom-end of the berry being shaped like a five-pointed star – which made them believe that the berries were sent by the Great Spirit during a famine to relieve the hunger of their children. (Ah, folklore!)
The Native Americans ate blueberries fresh and dried them to preserve them for use in winter. The berries were mixed with meat to make pemmican, and also mixed with cornmeal, honey and water to make a pudding called “sautauthig”. The juice of the fruit was used to make cough syrup while the leaves were made into a tea meant to fortify the blood. The juice was also used as a dye for cloth and baskets. Dried berries were used in soups and stews and used as a rub for meat.
The blueberries used by the Indians were the wild, or low bush variety. However, most of the blueberries that are cultivated today are the high bush variety that were domesticated in the early 20th century by Elizabeth White and Dr. Frederick Coville. The plants have been improved over the years to increase the size, color and yield of the berry. Intriguingly, even thought the wild berries are smaller, they are more flavorful than their cultivated cousins. Cultivation has been so successful that America now grows over 90% of the blueberries in the world.

HEALTH BENEFITS

Often labelled a “super-food,” Blueberries are low in calories and incredibly good for us! Here are some health benefits of blueberries that are supported by research –

1 Blueberries protect cholesterol in the blood from becoming damaged. The antioxidants in blueberries have been shown to protect LDL lipoproteins (the “bad” cholesterol) from oxidative damage, a crucial step in the pathway towards heart disease.
2 Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Flavonoids appear to be the major antioxidant compounds – protecting our bodies from damage by free radicals and unstable molecules that can damage cellular structures and contribute to ageing and diseases like cancer.
3 Regular blueberry intake has been shown to lower blood pressure in numerous studies.
4 The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.
5 Several studies have shown that blueberries have anti-diabetic effects, helping to improve insulin sensitivity and lower blood sugar levels. The bio-active compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control.
6 Like cranberries, blueberries contain substances (called anti-adhesives) that can prevent certain bacteria (like E. coli) from binding to the wall of the urinary bladder. This may be useful in preventing urinary tract infections.
7 Oxidative stress can accelerate the brain’s aging process, having negative effects on brain function. According to studies, the antioxidants in blueberries tend to accumulate in areas of the brain that are essential for intelligence by directly interacting with aging neurons, leading to improvements in cell signalling.

**NOTE : PLEASE BE SURE OF YOUR ALLERGY CONDITION and PROMINENCE before trying this “super-food” out! 

NUTRIENT CONTENT

One cup of blueberries (148 grams) contains 84 calories and as well as –iScriblr_blueberries*Daily values are based on 2000 calorie diet.

RECIPE

Put frozen blueberries in a smoothie or add them to cold breakfast cereals or put them in yogurt – there are so many effortless ways to eat them! My favorite however is – raw and by the handful!
For the experimenting (and the hard-working kinds) you can check out for Healthy Blueberry Muffins Recipe at my favorite food blog – CookieAndKate! Golden on top and moist and fluffy on the inside , these muffins are to die for!

WHY YOU SHOULD TRY BLUEBERRIES?

As per Healthline – “Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world. Not only that, they are among the most nutrient dense berries around.
The fact that they are sweet, colorful, and can be enjoyed both fresh and frozen, is just a tasty bonus!”

Here’s to clean living and a healthy lifestyle! Cheers!

Love,

iScriblr_signature

Disclaimer : The facts and information have been collected/collated from Healthline, Google and Britannica. 

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39 Comments

    1. Wow, that’s wonderful! I too am trying to at least have some on a daily basis considering how good it is for our health!🙋
      Thanks love!💕

      Reply

  5. I love blueberries!!!! 😍 Not only because of its color but because it’s a good antioxidant. Too bad, it can only be planted in a certain part of our country though they are so small compared to your produce there.

    Reply

  12. Blueberries and strawberries are two of our favorites. We eat them as long as we can find them at the store (at a decent price… Two weeks ago, strawberries were just too expensive). I love the backstory of all of your posts. I’m always learning something when I stop by here.

    Reply

    1. Oh yeah, Strawberries are super pricey these days and hence I usually go for “seasonal” fruits per say at the store. (Even though everything’s frozen!)😋
      Thank you so much Aixa! It is indeed enlightening for me too. 😀

      Reply

      1. I just bought 2 1-pound containers of strawberries for $5, which is normal. The other week, one container cost $8 😱

        Reply

        1. OMG! That’s a lot!😲
          Here it usually ranges between $3 to $6 depending on the season and quality ($7+ if you are buying the organic ones!)🤦

          Reply

  14. hello iscriblr its dennis the vizsla dog oh hay blooberreez!!! i hav never reely ben shoor wot to do with them but my brother tucker luvd blooberreez of korse he luvd just abowt enny kind of berry or non berry or reely ennything wot wood fit in his mowth!!! ha ha ok bye

    Reply

    1. This is so sweet! Haha.. Blueberries are yum, you should try them out sometime!🐕
      Bonus – you can play with them before eating! Hehe 🐶

      Reply
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