Fragrant blue blueberries grow on low-growing evergreen shrubs, which are abundant in Siberia, as well as in the north of the European part of our country: in the Murmansk region and the Republic of Karelia. Natural blueberries are found everywhere in the swampy forests of Scandinavia, so Norway and Finland can easily compete with us for the right to be called the leading supplier of blueberries.
The calorie content of blueberries is low, like most wild berries of the lingonberry family.. These shrubs begin to bloom at the very end of spring, and more often at the beginning of summer, because in the north there is rarely a warm and sunny spring. Tiny pinkish blueberry flowers cannot be called beautiful, but honey bees, for example, have a different opinion on this matter. They happily collect pollen from blooming blueberries, and the resulting honey cannot be confused with any other variety: it has a deep, rich color and a subtle bitter aroma.
The blueberry bush is very fragile and delicate, and it grows and develops for seven years before it begins to bear fruit. Despite this, many unscrupulous wild berry hunters use so-called “combers” for harvesting - small rakes that are used to barbarically scrape blueberries from the branches. This can severely injure or even destroy the bush. Unfortunately, blueberries are not protected by law in our country, and this wonderful berry is not listed in the Red Book. It’s a pity, because there are fewer and fewer natural blueberries. Today we will discuss the beneficial properties and calorie content of blueberries, their vitamin and mineral composition and use in medicine.
Chemical and biological composition and calorie content of blueberries
The low calorie content of blueberries is explained, first of all, by the fact that this berry is very watery - it consists of 86% water. But in the remaining dry matter you will find a lot of useful things:
- dietary fiber – 3.1%;
- organic acids – 1.2%;
- simple and complex sugars – 7.6%.
Now it becomes clear why blueberries have such a sour taste - they don’t even have eight percent sugar. Most wild berry lovers eat blueberries candied, or simply sprinkled with powdered sugar. And the calorie content of blueberries without sugar is truly scanty - only 38 kilocalories per 100 grams of berries.
When we discuss blueberries, we are usually more interested in the beneficial properties of this berry than in its nutritional value. Probably everyone has heard that blueberries are good for health. But to what does she owe such a high reputation? Of course, to its vitamin and mineral composition:
- Potassium – 51 mg/100g;
- Calcium – 16 mg/100 g;
- Iron – 0.7 mg/100 g;
- Phosphorus – 0.5 mg/100 g;
- Magnesium – 0.4 mg/100 g;
- Vitamin A – 1.5 mg/100 g;
- Vitamin C – 10 mg/100 g;
- Vitamin B1 – 0.01 mg/100 g;
- Vitamin B2 – 0.02 mg/100g;
- Vitamin PP – 0.3 mg/100 g.
Obviously, the low calorie content of blueberries is combined with a high saturation of important vitamins and minerals, so they can be safely recommended as a dietary product. How are these aromatic berries used in cosmetology and medicine? Read about this in the next chapter.
Benefits of blueberries: beneficial properties and scope of application
As we have already noted, the calorie content of blueberries is extremely low due to the small amount of sugars., but it contains quite a lot of pectin. This substance has been carefully studied in recent decades, and the test results have been sensational. The surface of the pectin molecule has a galactose structure, to which cancer cell proteins “stick.” This interferes with division, and cancer progresses much more slowly. Therefore, oncologists recommend including fruits and berries rich in pectins in your diet as a preventive measure.
Finally, the most interesting question: why does everyone think that blueberries are good for vision? And even in the pharmacy you can see special biologically active food supplements created on the basis of blueberry extract, with the help of which you can supposedly improve your vision. The low calorie content of blueberries is not as discussed as their “phenomenal” effect on the eyes. So what is this influence?
Blueberries contain a special pigment – carotenoid. It is to him that this wild berry owes its rich bluish color. By the way, blueberries can be used to dye fabrics – the color is bright and long-lasting. And carotenoids affect our eyes in a very interesting way: they accelerate the regeneration of retinal cells, expand vision, that is, they allow you to see many more objects with peripheral vision, and also improve night vision.
How to use blueberries for weight loss?
Since the calorie content of blueberries is very low, they can be safely recommended as a dietary dessert. Although, for such a dessert to taste good, you cannot do without a sweetener. Use sugar substitutes or natural honey. Delicious compotes, jellies and jelly are prepared from blueberries. It is added to fermented milk products: yoghurts, cottage cheese, kefir. In short, it won’t be difficult for you to choose the best option for including blueberries in your menu.
Doctors are usually not interested in blueberries for weight loss, but in their healing effects on the skin. The tannins contained in the berries and leaves can help cope with allergies, acne, burns and wounds. Rinsing your mouth with an infusion of blueberry leaves helps with bleeding gums and bad breath.
The most delicious blueberry is a beauty from the northern regions. It grows in large quantities in Siberia, as well as in the European part of Russia. The berry is so widespread in these areas that our country ranks second after the Scandinavian countries in the number of blueberries. Unpretentious evergreen blueberry bushes require high humidity, so they are most often found in swampy areas. However, even despite the low environmental requirements, blueberries take seven whole years to go from seed to fruit-bearing bush. This fact is not taken into account by poachers who use barbaric methods to collect berries: rakes, with the help of which ripe blueberries are literally combed out of the branches, breaking them. Is it any wonder that the population of this plant is rapidly declining.
The low calorie content of blueberries, coupled with its medicinal properties, vitamin composition and unique aroma, make the berry incredibly popular in the diet of those who prefer a healthy diet.
Composition and beneficial properties of blueberries
The record low calorie content of blueberries is easily explained: almost 86% of the berry consists of water, which makes it so juicy and suitable for making juices and compotes. About 8% in blueberries is simple and complex sugars, 3% is dietary fiber and organic acids - no more than 1.2%. Due to its moderate sugar content, this berry can be called dietary, and the calorie content of blueberries is only 38 kcal per 100 grams of berries.
The sour taste of the berry is given by the high content of vitamin C - about 10 mg per 100 g. Other vitamins and microelements contained in 100 grams of blueberries:
- 1.5 mg vitamin A;
- 0.010 mg vitamin B1;
- 0.3 mg vitamin PP;
- 16 mg calcium;
- 0.02 mg vitamin B2;
- 0.7 mg iron;
- 51 mg potassium;
- small amounts of phosphorus and magnesium.
Obviously, the variety of vitamins and minerals is not the main strength of the berry. However, due to its medicinal, cosmetic and taste properties, as well as its low calorie content, blueberries are very healthy.
Pectin is what determines the presence of the main beneficial properties of blueberries. This polysaccharide is not only not dangerous for the figure, but also has a delicate laxative effect on the intestines, gently freeing it from toxins and wastes. In addition, in plants, pectin performs, in some way, a form-building function, maintaining their turgor. Including pectin-containing foods in your diet improves the skin's surface, smoothing it out and giving it a healthy, youthful appearance. It is also believed that pectin molecules, penetrating into the body, slow down cancer processes and aging of the body.
The beneficial properties of blueberries for vision are widely discussed, although at first glance their composition is not rich in elements necessary for the eyes. However, blueberries contain carotenoids - pigments that, according to experts, help restore retinal cells by accelerating their division.
Dark berries are useful for cardiovascular diseases, decreased immunity, as a remedy for warts and other skin imperfections, and The low calorie content of blueberries makes them an excellent treat for weight loss.
Benefits of blueberries for weight loss
Using the beneficial properties of blueberries, you can say goodbye to extra pounds. Although this berry does not have fat-burning properties and is not able to stimulate metabolic processes, blueberries are often included in the diet of those who seek to maintain or regain ideal weight.
This is primarily due to the low calorie content of blueberries. It is recommended to add it to the diet even for those who prefer to lose weight with a protein diet. At the same time, eating blueberries while losing weight allows you to improve the functioning of the digestive system, which is so necessary when fighting extra pounds: a healthy, properly functioning stomach and intestines are able to digest food more thoroughly, promptly freeing the body from processed foods, which significantly reduces the likelihood of storing fat “in reserve.” "and the occurrence of diseases caused by slagging of the body.
In order not to artificially increase the calorie content of blueberries, you need to eat berries without sugar during your diet.. You can, however, add them to milk or soften their sour taste with the sweet taste of raspberries, strawberries and other sweet fruits.
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The wonderful blueberry is a low shrub with spherical berries of black-gray or black color. Its height can be up to 40 cm. It grows in peat bogs, pine forests, and forest soils in Russia, covering the Urals, Siberia, the European part of Russia, and the Caucasus. Its yield can reach up to 800 kg per hectare.
During ripening, blueberries should be consumed fresh and, preferably, in large quantities, and they can also be dried and made into jam.
How many calories are in blueberries?
Its calorie content is not so low, it is equal to 44 kcal per 100 g.
Useful composition of blueberries
Blueberries contain up to 6% sugar, 7% tannins, malic and citric acids, and also contain anthocyanin dye.
It contains many useful substances: flavonoids, pectins, essential oils necessary for the human body.
Due to this composition, the healing berry strengthens the body, has a positive effect on its immune properties, and normalizes the functioning of the urinary system, stomach and intestines.
What is prepared from blueberries?
In addition to being consumed raw, blueberries can be used to make delicious drinks, marshmallows, jams and, of course, preserves.
What is the calorie content of blueberry jam?
Blueberry jam
The most popular berry dish is jam. Made from blueberries, it is dark blue or black in color. The calorie content of blueberry jam is approximately 214 kcal per 100 g if it is prepared with sugar.
But it can be reduced if sugar is replaced with honey.
It's quite simple to prepare. Sort and wash the berries, put them in a saucepan, add water and boil. Then add sugar, stir and cook for some more time. The jam is ready. This wonderful delicacy will contain a whole range of useful substances.
The benefits of both blueberries and blueberry jam are enormous. It:
Improves the functioning of the heart, blood vessels and digestion;
Promotes rejuvenation of the body;
Improves vision;
Helps with colds and much more.
It is worth noting that blueberry jam with sugar is quite a high-calorie product; it is contraindicated for diabetes and obesity. Those who want to lose weight should eat blueberries without sugar.
Is it possible for those who are losing weight to eat blueberries?
Blueberry diet
Blueberries promote enhanced functioning of the whole body, improve metabolic processes, and burn fat. Therefore, a blueberry diet is recommended. Just remember that blueberries can cause allergies.
To lose 3 kilograms, 3 days of abstinence on blueberries is enough. 
The blueberry diet looks like this:
On each of the three days you need to consume:
- for breakfast - low-fat cottage cheese with sour cream and blueberries - 100 g, low-fat kefir - 1 glass;
- for second breakfast – kefir cocktail with blueberries;
- for lunch - again 100 g of cottage cheese with sour cream and blueberries;
- for an afternoon snack - a blueberry smoothie made from curdled milk;
- for dinner - natural yogurt with blueberries.
The cocktail must be prepared in a blender by mixing 1 cup of fermented milk product with 0.5 cups of blueberries. You can add a spoonful of honey. You can eat up to one kilogram of berries per day.
Along with a beautiful figure, you will get silky hair and younger-looking skin.
In the summer, if possible, you should include blueberries in your diet, because they have valuable properties and contain a lot of useful components for human health.
Video on the topic of the article
Blueberries are considered one of the healthiest and most delicious berries.
There are a huge number of recipes for its preparation.
But don’t forget that blueberries are not just a tasty treat, but also a real medicine.
Thanks to the substances it contains, blueberries can have a positive effect on the human body.
Blueberries beneficial properties
The benefit of blueberries is that they contain many substances necessary for the body.
- Blueberries contain: potassium, magnesium, calcium, phosphorus, sodium, copper, iron.
- It is rich in vitamins C, B1, B6, PP.
Let's take a closer look at how blueberries help us.
- Thanks to its beneficial substances, it helps improve vision and adapt the eyes to night visibility. Also, with the help of blueberries, many ailments associated with vision are treated: retinal detachment, conjunctivitis, etc. The main thing is not to forget that the benefits of the berry are felt only in a set of methods to strengthen vision.
- Juice and decoction treat stomach diseases. Fresh berries help with constipation, and dried berries help with diarrhea.
- Has a good anti-inflammatory effect. Used for rheumatism, gallbladder and liver diseases.
- For women, blueberries are useful because they regulate the menstrual cycle.
- Helps treat bladder and kidney diseases.
- For diabetics, blueberries are beneficial because they lower blood sugar levels.
- Used in cosmetic preparations to improve the condition of the skin.
- Able to slow down the aging of the body. It perfectly removes toxins from it and promotes rejuvenation.
- Good for preventive purposes. Regular consumption of these berries helps maintain immunity and also prevent cardiovascular diseases from developing.
- It is a good way to lose weight due to its low calorie content combined with a rich set of nutrients and vitamins.
In addition to all of the above, we note that blueberries are a tasty delicacy from which you can make juices, jelly, tea, and use them as a food additive.
Some people just like to eat berries. Exquisite desserts are made with the addition of blueberries. Moreover, we are not talking only about its berries.
Beneficial properties of blueberry leaves
In addition to the berries, blueberries are also famous for their leaves, which also have a beneficial effect on the body when used correctly and are truly a medicine. They contain:
- flavonoids that have a positive effect on the blood and blood vessels;
- triterpene acids;
- vitamin C;
- essential oil;
- arbutin glycoside;
- carotenoids.
It is best to collect blueberry leaves during flowering, because it is during this period that the greatest amount of useful substances is found in this plant. Blueberry leaves are carefully cut with scissors.
Then the leaves must be thoroughly dried in a sufficiently ventilated area. Well, in the end, they need to be packaged.
Blueberry leaves are almost as beneficial as the berries themselves. They are able to provide:
- tonic effect;
- antiseptic effect;
- anti-inflammatory effect.
Previously, blueberry leaves were brewed and used as tea, but now they have practically ceased to be used in this form.
Nowadays, blueberry leaves are primarily used:
- for various types of skin lesions (wounds, burns, eczema);
- for skin diseases.
Blueberries during pregnancy
The abundance of benefits contained in blueberries a priori makes them an indispensable product that should be added to the diet of a pregnant woman. The iron contained in the berry can increase hemoglobin levels. Calcium helps build the baby's bone structure, which is very important for him to be strong.
After all, a child’s bones become stronger at a very early age. Eating blueberries can also help a young mother overcome colds and cope with their consequences, strengthening her immune system.
Blueberries cleanse the body of toxins and also remove toxins from the blood. However, it should be taken into account that pregnant women should not get too carried away with the berry, because it is known for its strengthening effect and can lead to constipation, which can cause a lot of other problems.
Calorie content
The calorie content of blueberries is not very high, so you don’t have to worry about your figure. For 100 gr. blueberries account for only 44 kcal.
Other nutritional values can be seen below:
- proteins - 1.1 g;
- carbohydrates - 11 g;
- fats - 0.6 gr.
For those who want to lose weight, blueberries are absolutely harmless due to their low calorie content. In addition, the tea mentioned above from blueberry leaves is brewed for these purposes. The bottom line is that it can reduce appetite levels. It also lowers blood sugar levels. This tea also has a tonic effect.
Tip: to make blueberry tea, take 60 g. blueberry leaves and pour 1 liter of boiling water. Let it brew for a few minutes, and then the tea is ready to drink. If desired, you can add other herbs to the leaves that go well with blueberries.
They make excellent jam from blueberries, some people like to simply eat them with sugar, others like to dry them and then cook blueberry jelly. Blueberries have many uses, the main thing is to choose the right one.
For those who want to lose weight: it is ideal to eat fresh blueberries and brew blueberry tea.
Harm
The benefits of blueberries are obvious. But are there any harmful qualities? First of all, individual intolerances associated with an individual, because if you eat blueberries in reasonable quantities, it will not cause harm to the body.
However, let's look at the most common cases when blueberries are harmful:
- Binge eating. If you eat more than 0.5 kg of blueberries per day, it can lead to an upset stomach. In addition, it should be carefully consumed in combination with other berries, fruits and vegetables.
- Allergy. It can be either a consequence of overeating (most cases) or a signal of individual intolerance. If you have never eaten these berries before, start with small amounts to rule out allergies. Allergic rashes may occur because blueberries are rich in antioxidants.
- Do not combine blueberries with cloudberries, raspberries, strawberries and strawberries.
- With sugar it is not beneficial for diabetics, although it contains a huge amount of useful substances.
- It is famous for its ability to accumulate substances, which means it needs to be collected in environmentally friendly areas. Thus, it is capable of accumulating radiation if there are any radioactive lesions nearby. In addition, industrial areas that emit large amounts of chemicals should be avoided.
- Eating blueberries is contraindicated for those people who have problems with the biliary tract, as well as those who suffer from diseases such as pancreatitis and urolithiasis. This is due to the fact that blueberries contain oxalic acid.
- Overeating can lead to constipation, as blueberries have a fixing effect.
- Eating blueberries is contraindicated for people with pancreatic diseases.
- Many food manufacturers speculate that they contain blueberries, which means that by consuming their product, the buyer’s vision should improve. In fact, this is a simple advertising ploy, and the content of blueberries in juices, for example, is more than doubtful.
Blueberries improve the functioning of the gastrointestinal tract, slow down aging and support eye health. It also relieves stress, which is important during a diet. Find out the calorie content of blueberries and include them in your diet for health benefits!
Blueberries are a perennial low-growing subshrub and the spherical fruits growing on it are dark purple in color with a waxy silver coating. Blueberries are very juicy, have virtually no aroma, but have a delicate taste with pronounced sourness. Despite the presence of many useful and even unique properties, the calorie content of blueberries is on average 50 kcal per 100 grams. Therefore, it is highly valued not only in folk medicine, but also in official medicine, and is also widely used in dietetics to provide the body with the necessary vitamins during weight loss.
Fresh
The calorie content of fresh blueberries varies from 44 to 57 kcal/100 g, depending on the degree of ripeness and place of growth. In any case, the composition contains the same beneficial substances, making it a valuable human food product, regardless of age and gender, but with minor restrictions for health reasons.
With regular, standardized consumption, blueberry fruits have a number of beneficial effects on the body:
- prevent heart disease;
- strengthen blood vessels, reducing the likelihood of blood clots;
- help preserve vision and improve memory;
- prevent infectious diseases;
- improve the condition and function of the liver;
- regulate the activity of the gastrointestinal tract, eliminating constipation and diarrhea;
- slow down cell aging;
- ensure maintenance of normal weight.
Blueberries are traditionally considered a panacea for any vision problems, including eye diseases. This is not entirely true, although some of the components present in it can indeed improve blood supply to the retina. But their effect on twilight vision is individual and is often due to the placebo effect.
Eating berries during weight loss is an absolute benefit. Due to the large amount of vitamins, minerals, fiber and other valuable microelements against the background of minimal calorie content, blueberries are one of the most popular components of the diet. Thanks to the use of such a supplement during the diet, the following results are achieved:
- the stressful effects of limited nutrition are significantly reduced;
- the body is saturated with basic macro- and microelements;
- provides the opportunity to eliminate the feeling of hunger without significantly increasing the calorie intake;
- Digestion improves, the degree of absorption of nutrients from food increases.
Important! When purchasing fresh berries, you need to carefully examine them for any damage. They should be dry, covered on all sides with a waxy coating, without signs of staleness or rot.
These fruits can be stored in the refrigerator for several days, but it is better to consume them immediately or process them. Since adding sugar and cooking increase the calorie content of blueberries and reduce their beneficial properties, it is best to use freezing or drying for these purposes.
Frozen
Before freezing, blueberries are sorted, stems and leaves are removed, then washed, dried, laid out on a flat surface in one layer and placed in the freezer. After complete freezing, they are poured for storage into sealed, preferably portioned containers and subsequently used as needed.
The calorie content of blueberries frozen without sugar does not differ from that of fresh ones and is about 50 kcal/100 g. In addition, freezing allows you to preserve the excellent taste and many beneficial properties inherent in fresh fruits:
- are an excellent natural antibiotic and antiseptic that cures stomach diseases and colitis;
- have a disinfectant effect, improve intestinal microflora and eliminate putrefactive processes;
- have anti-inflammatory properties that help cure gallbladder and liver diseases;
- normalize blood glucose levels, stabilize the functioning of the endocrine glands;
- increase immune defense, prevent the development of cardiovascular diseases.
However, it should be taken into account that during freezing and subsequent thawing, some negative changes occur in the composition of the products. First of all, a significant part of vitamin C is lost, which can quickly be destroyed during any processing. But if you use quick (shock) freezing, then these losses will be only 15%, while when dried, the content of this vitamin in blueberry fruits decreases by 70%.
Important! To maximize the preservation of vitamins and other useful substances, accelerated freezing is used at a low temperature, which should not be higher than −25º C. In this case, the berries must be selected as fresh as possible, washed thoroughly and dried well.
Also, re-freezing should not be allowed. During the defrosting process, the fruits become soft and release juice, which leads to subsequent freezing into lumps. Moreover, after defrosting, harmful microorganisms are immediately activated, which persist during re-freezing. For this reason, when purchasing frozen food, you need to pay attention to the absence of frozen lumps, which are a clear sign of repeated freezing.
In any case, if you have the opportunity to choose between fresh and frozen product, it is better to choose fresh. But since we are talking about a seasonal berry, in order for it to be on the table all year round, it is advisable to freeze it.
Dried
During the drying process, many useful microelements are lost and the concentration of carbohydrates increases, and, consequently, the calorie content of blueberries. This berry contains about 300–310 kcal per 100 grams, which is almost 6 times higher than the calorie content of fresh and frozen products. At the same time, such fruits retain a lot of useful properties, and their energy value in terms of dry weight remains virtually unchanged - you just need to consume less, counting not by weight, but by piece. In addition, compared to other storage methods, such as making jam or grinding with sugar, drying allows you to preserve the composition of the berries almost in their original form.
Due to the preservation of the taste and most of the beneficial qualities, as well as the original calorie content of blueberries per 1 berry, in dried form they are also widely used for medicinal, health and dietary purposes. In addition, such fruits are actively used in cooking for preparing various dishes and especially drinks.
It is enough to add a few dried fruits to tea to improve its taste and increase its nutritional value. A concentrated drink made from berries brewed with boiling water helps eliminate indigestion and has a strengthening effect.
Dishes
Blueberries are consumed as an independent delicacy or added to various desserts, used as a filling for various pastries, made into jam, pureed with sugar, and prepared in all kinds of drinks and sauces. The berries, dense in structure, are ideal for filling casseroles, cheesecakes and cottage cheese cakes. Based on them, delicious and richly colored tinctures, liqueurs and liqueurs are made, and blueberry juice is used to color creams and desserts. Due to their minimal calorie content, blueberries not only do not increase the energy value of dishes, but often help reduce it.
Cottage cheese
The ideal combination of healthy ingredients and low calorie content of blueberries with animal proteins contained in cottage cheese and eggs allows you to get a tasty, healthy and highly nutritious dish suitable for different types of diets, including a fitness diet. The recipe is recommended to be used not only for weight loss, but also to maintain the results achieved. With so many valuable qualities, the calorie content of cottage cheese is only 113.6 kcal/100 g, mainly due to proteins - 100 g of product contains 10.5 g of proteins, 9.6 g of carbohydrates and 3.4 g of fat.
To prepare blueberry cottage cheese, 350 g of low-fat cottage cheese is mixed with 2 tbsp. l. honey and grind until smooth. Add 2 eggs and 200 g of blueberry fruits, stir thoroughly again. Place in a mold and bake for 30–35 minutes in an oven preheated to 200°C.
Rice casserole
The total energy value of this dish is only 141.9 kcal/100 g, which is achieved solely due to the minimal calorie content of blueberries. The other components of the recipe - rice porridge with milk and sugar - contain a lot of calories. However, they will not be very healthy, since one 100-gram serving contains 25.4 g of carbohydrates and only 4 g of protein and 2.7 g of fat.
To make blueberry rice casserole, first boil 2 cups of rice in 4 cups of milk until tender. Allow to cool slightly, add 1 egg and 1 tsp. salt. Separately mix 1.5 cups of berries with 3 tbsp. l. granulated sugar. Place half of the rice porridge into the pan, pour the blueberry filling on top, and cover with the other half of the rice. The surface is leveled, a lightly beaten egg is poured in and 1 tbsp is sprinkled on top. l. Sahara. Bake for 25–30 minutes in an oven heated to 200°C.
Puff pastries
The advisability of baking puff pastry with blueberry filling is due to the fact that in such baking the dough is rolled out thinly, so there will be little of it in the finished product. Due to this and taking into account the low calorie content of blueberries used as a filling, 100 grams of such puff pastry will contain only 151 calories.
To prepare one puff pastry you will need 30 g of ready-made puff pastry. It is rolled out in a thin layer in the shape of a rectangle, sprinkled with flour on a cutting board. Place 50 g of blueberries mixed with 1 tsp on top. Sahara. Wrap the dough to form a pie. Brush the surface with beaten egg and place on a parchment-lined baking sheet. Bake for 15 minutes at 200°C.
Jam
Blueberry jam is almost black in color with strong coloring properties. Since the fruits have a pronounced sour taste, a lot of granulated sugar is required to neutralize it - in accordance with the recipe 1:1.5 (per 1 kg of raw materials 1.5 kg of sugar and 2 glasses of water). Therefore, the calorie content of blueberry jam is very high and amounts to 214 kcal/100 g.
Prepared berries are dipped in boiling water and blanched for 5 minutes. Drain the water and make syrup from it. Then, without removing the syrup from the heat, add the blanched fruits. Stir and cook until tender, constantly skimming off the resulting foam. Hot jam is poured into sterilized jars and hermetically sealed.
pureed with sugar
Blueberry berries are ground with granulated sugar without cooking, which allows you to preserve the maximum amount of valuable vitamins and microelements, but significantly increases their calorie content. 100 grams of this product contains 280 kcal, which is slightly higher than jam due to the lack of water in this recipe and the use of more sugar - in this case in a 1:2 ratio. But taking into account the preservation of the beneficial properties of the fresh product, this preparation option has more advantages.
Prepared and dried berries can be crushed in different ways: crush with a potato masher, grind with a spoon, grind in a blender or in a meat grinder. It is not recommended to use metal utensils and tools to avoid oxidation. When grinding by hand, granulated sugar is added gradually so that it dissolves better. When using a blender or meat grinder, the raw materials are crushed separately, and then sugar is added and stirred well.
The finished mass is left for several hours at room temperature so that all the granulated sugar dissolves. If you immediately pack it into jars, the mixture will increase in volume and overflow. If you don't have time, you don't have to fill the jar to the top. Before packaging, jars and lids are sterilized. Store this preparation in the refrigerator or in the basement.
The nutritional value
The vitamin and mineral composition of blueberry fruits is not so rich as it is unique. Among all dark-colored berries, this one holds the record for the amount of anthocyanins. These substances increase the ability of blood vessels to dilate, improving the condition of patients with hypertension, but most importantly, they are natural oncoprotectors that protect the body from the development of low-quality tumors. Other valuable components of blueberry fruits - polyphenols - help reduce the concentration of lipids in the body, which, along with minimal calorie content, actively promotes weight loss and increases the effectiveness of any diet. Recent studies by experts have shown that eating blueberries correlates with type II diabetes - with regular inclusion of these fruits in the diet, the risk of developing this disease is significantly reduced.
Proteins fats carbohydrates
The USDA Food Database contains the following information regarding the composition of fresh blueberries based on the amount of BJU per 100 grams:
- proteins - 0.74 g;
- fats - 0.33 g;
- carbohydrates - 12.6 g (of which dietary fiber - 2.4 g).
At the same time, the ratio of BJU in blueberry fruits can vary, reaching several different indicators:
- proteins - 1.1 g;
- fats - 0.6 g;
- carbohydrates - 11.0 g (including 3.1 g dietary fiber).
The differences are not very significant, however, they exist and depend on the location and growing conditions, as well as on the degree of ripeness.
Frozen blueberries have a similar composition according to BJU. Dried has a higher calorie content and concentration of macronutrients. It contains:
- proteins - 2.35 g;
- fat - 1.1 g;
- carbohydrates - 67.7 g (including 19.1 g fiber).
It should be borne in mind that the indicated amount of carbohydrates in 100 g of dried blueberries is 25% of the daily value for humans. Moreover, their increased concentration also contributes to an increase in the calorie content of blueberries - by 6 times, respectively, which is important when following a diet with calorie counting.
Macro- and microelements
Like any juicy berry, blueberries consist predominantly (86%) of water. The remaining 14% is occupied by:
- mono- and disaccharides – 7.6%;
- dietary fiber – 3.1%;
- organic acids – 1.2%.
The very low content of saccharides and a sufficient amount of acids provide the berry with a pronounced sour taste and contributes to its low calorie content.
According to the USDA, 100 g of blueberry fruits contain the following amount of macro- and microelements:
- potassium - 77 mg;
- phosphorus - 12 mg;
- calcium and magnesium – 6 mg each;
- iron - 0.28 mg;
- zinc - 0.16 mg;
- sodium - 1 mg;
- manganese - 336 mcg;
- copper - 57 μg;
- selenium - 0.1 mcg.
Potassium, which blueberries are richest in, is necessary for the body to function properly and have healthy energy metabolism. Other benefits of this macronutrient include:
- maintaining calcium levels in bone tissue, which in turn prevents bone diseases such as osteoporosis;
- in interaction with sodium - maintaining water balance and at the same time neutralizing the negative effects of sodium on blood pressure;
- delivery of nutrients to cells, cleansing of toxins, and as a diuretic – removal of toxins and excess fluid;
- in interaction with magnesium - nourishing the heart muscle and ensuring proper functioning of the heart, delivering oxygen to the brain and increasing clarity of thinking.
The important beneficial properties of blueberry fruits are due to the high content of pectin. It stabilizes metabolism, reduces the level of “bad” cholesterol and improves intestinal motility, which, against the background of the minimal calorie content of blueberries, significantly accelerates the process of losing weight. But the most valuable property of pectin is considered to be the ability to cleanse cells of radioactive and toxic elements, for which many experts call it the body’s orderly.
The phytoncides contained in the berries help fight E. coli and Staphylococcus aureus. A decoction of them is used to gargle for infections and inflammations, and blueberry tea is good for digestive disorders. Along with this, the berry is an ideal dietary product. In terms of the amount of fiber, it is equal to rye bread, while the calorie content of blueberries is 5 times lower. And the presence of valuable minerals and vitamins has a positive effect on metabolism, preventing vitamin deficiency even with the most severe dietary restrictions.
Vitamins
Many beneficial properties of blueberry fruits are due to the presence of the following vitamins:
- A (beta-carotene) is a powerful antioxidant, has an immunostimulating and adaptogenic effect, is necessary for bone health and good vision, improves skin condition;
- groups B (B1−B6 and B9) - play an important role in cellular metabolism, maintain a healthy nervous and digestive system, control energy metabolism, increase stress resistance, stabilize sugar levels;
- C (ascorbic acid) - promotes the absorption of carbohydrates, stimulates growth, participates in the metabolism of amino acids and tissue metabolism, increases resistance to hypothermia, overheating, oxygen starvation, infections, intoxications;
- E (tocopherol) is an active antioxidant, protects cell membranes from the negative effects of free radicals, increases the elasticity of the red blood cell membrane, improves oxygen transport to tissues;
- K (phylloquinone) – is of great importance for the normal course of metabolic processes in bone tissue, helps to absorb calcium, normalizes the functioning of the heart, kidneys and lungs.
Valuable components are contained not only in the fruits, but also in the leaves of the plant in question. They are distinguished by a high content of tannins, flavonoids, triterpene acids, and essential oils. When consumed in the form of decoctions or infusions, especially in combination with berries, blueberry leaves relieve inflammation, help treat infections, have a beneficial effect on the condition of the kidneys and urinary tract, and also have a calming effect and increase resistance to stress.
A contraindication to consuming blueberries is the presence of certain pathological conditions:
- oxalaturia, characterized by the presence of oxalic acid salts in the urine;
- urolithiasis;
- pancreatic diseases;
- allergies or individual intolerances.
You should also take into account the harm from berries collected in environmentally polluted areas. After all, they are capable of accumulating harmful substances, so you need to purchase them from trusted suppliers or grow them yourself.
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