Health Benefits and Precautions of Blueberries

Hello, the superfood I’m going to introduce today is blueberries. Since ancient times, Indians have worshipped blueberries as gifts from God. Since then, various studies have revealed that blueberries have various effects on our bodies, including eye health, and have now become a world-loved fruit.

Now, we will learn about Blueberry, the world’s top 10 superfoods selected by Time magazine. Blueberries are a type of tangerine tree and more than 150 species are grown worldwide. It features a sweet and sour taste and a subtle scent that is sweet and delicious without sugar.


Health Benefits of Blueberries

Then let’s look at the effects of blueberries. First of all, the best known efficacy of blueberries is that they are good for eye health. The pilot of the British Air Force, who was active in World War II, said that he could see objects well in the dark as he ate a lot of blueberries on bread. Scholars have studied this content with clues and found that blueberries are effective in improving eye health and physical strength.

This effect is due to a pigment called anthocyanin that gives off the blue purple color of blueberries. Antocyanin is in human eyes.
It activates rhodopsin, which transmits light stimulation to the brain to show objects. Antocyanin also prevents cataracts by preventing the lens from becoming cloudy due to aging of proteins in the eyes. Pharmaceutical companies in Italy and France knew this early and developed drugs to improve ophthalmic vascular disorders with products developed through Blueberry since the 1970s. In particular, these days, the importance of eye health is rapidly emerging around the world due to the spread of smartphones, and the value of nutrients good for eyes is increasing.

Blueberries, including this anthocyanin, contain a large amount of powerful antioxidants such as polyphenols and polaroids. The U.S. Department of Agriculture’s comparison of the antioxidant capabilities of more than 40 kinds of fruits and vegetables has shown that blueberries have the greatest antioxidant effect, which helps remove free radicals from our bodies to keep our cells healthy.

It also prevents diabetes obesity and various diseases that free radicals directly affect, and detoxifies carcinogens that enter the body to reduce risk factors for cancer. It also prevents aging of the body and prevents skin beauty and hair loss.

In addition, blueberries have recently been found to be effective in preventing and improving cardiovascular diseases. A research team at King’s College Nutrition Department in London, England, divided 40 healthy adult men and women into two groups, with 200g of blueberries in one group and the rest having drinks containing fibrous mineral vitamins and observing the results for a month.

As a result, only two hours after eating blueberries, blood pressure decreased by 5mmhg a month later, and the research team said that eating blueberries every day could reduce the risk of cardiovascular disease by 20%.

Blueberries are rich in nutrients and are low in calories, about 45 kilograms per 100 grams, which helps lose weight. In addition, a single blueberry contains about 27 times as much fiber as a banana, which prevents constipation and neutralizes toxic substances in the intestines. And blueberries are surprisingly low in blood sugar index and blood sugar hatching index compared to sweetness, so they are also suitable for diet management for diabetic patients.

In a related development, the University of Michigan has found that feeding blueberry powder to mice lowers abdominal fat and triglyceride ldl cholesterol and improves glucose and insulin sensitivity on an empty stomach, and is conducting research to see if it affects humans.

Blueberries also have the effect of preventing dementia. According to a study of 47 elderly people aged 65 or older with mild cognitive impairment who are likely to lead to dementia at Cincinnati Medical School in the United States, the elderly who ate blueberries had improved memory and activated brain function.

Precautions of Eating Blueberries

Eating too much blueberries can cause diarrhea or abdominal pain due to burning properties, so it is recommended to eat only 20 to 30 tablets a day. In the case of ground blueberry juice, about 5g of powder is appropriate for one or two bags a day.

Blueberries are sensitive to moisture and are unknown fruits, so you should eat them as soon as possible. If you bought enough to eat within two to three days, you can refrigerate it in a difficult condition. If there is a large amount or if it needs to be stored for a long time, it is recommended to wash it clean, remove moisture, and store it frozen. Blueberries do not destroy nutrients even when frozen, but rather have a higher anthocyanin concentration in the freezer, which is good for health and can be eaten regardless of the season.

However, washing frozen blueberries with water can destroy anthocyanin in the shell, so it is recommended to take out the frozen blueberries, defrost them at room temperature for about 30 minutes, and eat them with the skin.

So far, we’ve learned about blueberries, which are considered superfoods.

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