Blueberries, one of the world's top 10 superfoods, and their benefits

   Antioxidant and anti-aging functions

Reactive oxygen species are substances that, when excessively produced in the body, promote lifestyle diseases, cancer, and cellular aging; therefore, consuming antioxidants is helpful in suppressing the production of reactive oxygen species. Blueberries are rich in various antioxidants, such as polyphenols and chlorogels, and are particularly high in anthocyanins. The anthocyanin content in 100g of blueberries is approximately 100–200mg, which is about five times higher than that of strawberries, and they are known to possess a very high antioxidant effect among various vegetables and fruits.

   Vision improvement effect with continuous consumption

The anthocyanins contained in blueberries can help improve eyesight by promoting the reactivation of rhodopsin in the retina. Rhodopsin is a protein that plays a crucial role in recognizing objects by receiving light stimuli and transmitting them to the brain; as it gradually breaks down with age, eyesight declines. According to one study, consuming about 20 to 30 blueberries daily for more than three months has been reported to improve eyesight, so consistent consumption of a moderate amount of blueberries may be helpful for vision improvement.

   Rich in dietary fiber

Blueberries are a fruit consumed with both the skin and flesh, and they are rich in dietary fiber. Dietary fiber helps prevent colon cancer by reducing the time carcinogens remain in contact with the large intestine, and it also helps prevent constipation by increasing beneficial intestinal bacteria and stool volume. Furthermore, it helps lower the risk of obesity by increasing satiety after meals, which leads to reduced energy intake, and is effective in reducing serum cholesterol by increasing the excretion of bile acids and cholesterol. Fresh blueberries contain 7g of dietary fiber, while frozen blueberries contain 2.7g. Generally, the major nutrients of fresh and frozen blueberries are similar, but since fresh blueberries contain about three times more dietary fiber than frozen ones, it is recommended to choose fresh blueberries if you are looking for the benefits of dietary fiber.

    Storage and Preservation Methods

Due to their high moisture content and thin skin, blueberries are perishable. Therefore, it is recommended to wash them before consumption. When storing, it is advised to remove moisture, wrap them in a paper towel, and keep them in an airtight container. When refrigerated, they should be consumed within a week, and the general storage temperature is 0–5°C; however, they can be stored for a long period when frozen. Frozen blueberries can be added to yogurt or blended into jam.

   Foods that go well together

Blueberries are even better when consumed with dairy products. Dairy products are rich in nutrients such as protein, fat, calcium, and vitamin D, which are lacking in blueberries, creating a complementary relationship.

Source: Gangdong Kyung Hee University Hospital