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Blueberry

Blueberry
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Blueberries are usually erect, but sometimes prostrate shrubs varying in size from 10 centimeters to 4 meters tall. In commercial blueberry production, smaller species are known as "lowbush blueberries", and the larger species are known as "highbush blueberries".

The leaves can be either deciduous or evergreen, ovate to lanceolate, and 1–8 cm long and 0.5–3.5 cm broad. The flowers are bell-shaped, white, pale pink or red, sometimes tinged greenish. The fruit is a berry 5–16 millimeters in diameter with a flared crown at the end; they are pale greenish at first, then reddish-purple, and finally dark blue when ripe. They are covered in a protective coating of powdery epicuticular wax, colloquially knows as the "bloom". They have a sweet taste when mature, with variable acidity. Blueberry bushes typically bear fruit in the middle of the growing season: fruiting times are affected by local conditions such as altitude and latitude, so the height of the crop can vary from May to August depending upon these conditions.

Culinary uses

1. Blueberries are sold fresh or processed as individually quick frozen fruit, purée, juice, or dried or infused berries, which in turn may be used in a variety of consumer goods, such as jellies, jams, blueberry pies, muffins, snack foods and cereals.

2. Blueberry jam is made from blueberries, sugar, water, and fruit pectin.

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

Health benefits of blueberries

1. Blueberries are very low in calories. 100 g fresh berries carry just 57 calories. Nonetheless, they possess notable health benefiting plant-nutrients such as soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely towards optimum health and wellness.

2. Blueberries are among the highest anti-oxidant value fruits. The ORAC value of 100 g fresh blueberry is 5562 TE. Their antioxidant value largely comes from poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol.

3. Additionally they compose of other flavonoid anti-oxidants such as carotene-ß, lutein and zea-xanthin.

4. Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the human body, and thereby, protect it against cancers, aging, degenerative diseases, and infections.

5. Further, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus condition.

6. Fresh berries carry small amount of vitamin C, vitamin A and vitamin E. Altogether, these vitamins work as potent anti-oxidants which help limit free radical mediated injury to the body.

7. The berries also carry a small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. These vitamins are acting as co-factors that help in metabolism of carbohydrates, protein, and fats.

8. Furthermore, they contain a good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Iron is required for red blood cell formation.

Read More at Wikipedia.
Recipe using Blueberry see Here and Here and Here.

Nutrition Data for Blueberries, raw (09050)

Proximates
NutrientNutrient value per 100 gm1 cup50 berries
Water84.21 g124.6308 g57.2628 g
Energy57 kcal84.36 kcal38.76 kcal
Protein0.74 g1.0952 g0.5032 g
Total lipid (fat)0.33 g0.4884 g0.2244 g
Carbohydrate, by difference14.49 g21.4452 g9.8532 g
Fiber, total dietary2.4 g3.552 g1.632 g
Sugars, total9.96 g14.7408 g6.7728 g
Minerals
NutrientNutrient value per 100 gm1 cup50 berries
Calcium, Ca6 mg8.88 mg4.08 mg
Iron, Fe0.28 mg0.4144 mg0.1904 mg
Magnesium, Mg6 mg8.88 mg4.08 mg
Phosphorus, P12 mg17.76 mg8.16 mg
Potassium, K77 mg113.96 mg52.36 mg
Sodium, Na1 mg1.48 mg0.68 mg
Zinc, Zn0.16 mg0.2368 mg0.1088 mg
Vitamins
NutrientNutrient value per 100 gm1 cup50 berries
Vitamin C, total ascorbic acid9.7 mg14.356 mg6.596 mg
Thiamin0.037 mg0.05476 mg0.02516 mg
Riboflavin0.041 mg0.06068 mg0.02788 mg
Niacin0.418 mg0.61864 mg0.28424 mg
Vitamin B-60.052 mg0.07696 mg0.03536 mg
Folate, DFE6 µg8.88 µg4.08 µg
Vitamin B-120 µg0 µg0 µg
Vitamin A, RAE3 µg4.44 µg2.04 µg
Vitamin A, IU54 IU79.92 IU36.72 IU
Vitamin E (alpha-tocopherol)0.57 mg0.8436 mg0.3876 mg
Vitamin D (D2 + D3)0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU
Vitamin K (phylloquinone)19.3 µg28.564 µg13.124 µg
Lipids
NutrientNutrient value per 100 gm1 cup50 berries
Fatty acids, total saturated0.028 g0.04144 g0.01904 g
Fatty acids, total monounsaturated0.047 g0.06956 g0.03196 g
Fatty acids, total polyunsaturated0.146 g0.21608 g0.09928 g
Cholesterol0 mg0 mg0 mg
Others
NutrientNutrient value per 100 gm1 cup50 berries
Caffeine0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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Jimmybrown01@gmail.com.Scotland2015-08-05 18:03 (2 years ago.)

i like blueberries

Jennie.Sambacail2014-12-18 17:39 (2 years ago.)

I love blueberries, I eat them every day and I do feel an improvement in my health generally