Blueberries are among the most popular berries of all, and not without reason. They are not only delicious, but also full of valuable nutrients that can have a positive effect on health. But what exactly makes blueberries so healthy? What vitamins and minerals do they contain? And how many blueberries a day are actually optimal? You can find out the answers to these and many more questions in this article.
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Why are blueberries so healthy?
Blueberries are often referred to as superfood, but what is really behind this? These small berries are rich in vitamins, minerals and phytochemicals, which can have numerous positive effects on the body.
They support the immune system with their high vitamin C content. They also protect cells with powerful antioxidants such as anthocyanins and promote digestion with valuable dietary fiber. In addition, they have positive effects on the heart and blood vessels because they contain blood pressure-regulating ingredients such as anthocyanins, potassium and flavonoids.
The nutritional value of blueberries: these vitamins and minerals are in them
Blueberries provide a wealth of valuable nutrients. Particularly noteworthy are:
| Nutrient | Function in the body | Content per 100 g of blueberries |
| Vitamin C | Strengthens the immune system, has an antioxidant effect | 9 mg |
| Vitamin K | Important for blood clotting and bone health | 19 µg |
| Dietary fiber | Aids digestion, keeps you full for longer | 2.4 g |
| Manganese | Important for energy metabolism | 0.3 mg |
| Anthocyanins | Important for energy metabolism | 0.3 mg |
Blueberries and antioxidants – Why they are true cell protection heroes
One of the main reasons why blueberries are considered a superfood is their high antioxidant content, especially anthocyanins. These plant compounds not only give the berries their deep blue color, but also help to neutralize free radicals in the body.
Free radicals are produced by environmental factors such as UV radiation, stress or an unbalanced diet and can cause cell damage. Antioxidants from blueberries can help to counteract this damage and thus slow down aging processes and inflammations in the body.
How many blueberries a day are healthy?
The right amount makes all the difference. Blueberries are packed with nutrients, but how many are ideal for daily consumption?
Experts recommend eating about 75 to 100 grams per day, which is roughly equivalent to three handfuls of berries. This amount provides an optimal supply of vitamins, fiber and antioxidants.
If you eat blueberries regularly, you can benefit from their positive effects on digestion, the immune system and cell health. They are also versatile and can be easily integrated into smoothies, muesli or as a snack between meals. However, like many fruits, excessive consumption can have a laxative effect.
How to store blueberries properly – tips for buying and keeping them fresh for longer
To keep blueberries fresh for as long as possible, they should be stored correctly. When shopping, it is worth looking for a firm consistency and an even, deep blue color without any mushy spots. Fresh blueberries will keep longest in the refrigerator if they are unwashed, ideally in a perforated container or loosely packed so that they do not absorb too much moisture. They will stay fresh for up to a week in this way.
For a longer shelf life, blueberries can easily be frozen. They retain their nutrients and are an ideal ingredient for smoothies, muesli or baking. Alternatively, they can be gently dried or processed into a puree to further extend their shelf life.
Blueberries during pregnancy – good or bad?
Blueberries are not only allowed during pregnancy, but are actually recommended due to their many positive properties. They are rich in vitamins (C, E and K), minerals and antioxidants, which are beneficial for both the mother and the unborn child.
They also contain fiber, which aids in digestion and can prevent constipation, a common problem during pregnancy.
However, fresh blueberries should always be washed well to remove potential germs and pesticide residues. If possible, choose organic blueberries, as they contain fewer pesticides.
Healthy recipes with blueberries for breakfast
Blueberries are the perfect ingredient for a healthy breakfast, as they contain valuable nutrients to help you start the day full of vitamins. Here are some simple and delicious recipe ideas:
Creamy berry porridge
Ingredients:
- 50 g oats or Verival Blueberry-Apple Porridge
- 200 ml vegetable milk (e.g. almond milk) or cow's milk
- 100 g fresh blueberries
- 1 teaspoon of honey or maple syrup
- 1 tablespoon of chopped almonds or walnuts
Preparation:
- Cook the oats in the milk in a small saucepan until the desired consistency is reached.
- Add honey or maple syrup to sweeten the porridge slightly.
- Pour the porridge into a bowl, add the fresh blueberries and garnish with the chopped nuts.
Not fruity enough? Add an apple, strawberries, raspberries or currants.
Fruity berry smoothie bowl
Ingredients:
- 1 frozen banana
- 200 g berries
- 150 ml plant-based milk
- 1 tbsp flaxseed
- 2 tbsp rolled oats
Preparation:
- Put all the ingredients in a blender and blend well until smooth.
- Then pour the smoothie into a bowl.
- You can refine the smoothie bowl with toppings of your choice.
Conclusion – why blueberries are a real superfood
Blueberries are not only delicious because of their sweet taste, but also because of their impressive health benefits. Their high content of antioxidants, vitamins and fiber can strengthen the immune system, protect cells from oxidative stress and support digestion.
Regularly including blueberries in your diet is an easy way to eat healthily – whether it's for breakfast, as a snack or in creative recipes.
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Frequently asked questions
What effect do blueberries have on the body?
Blueberries are rich in antioxidants, which protect cells from oxidative stress. They also contain important vitamins and minerals that strengthen the immune system, aid digestion and can have a positive influence on the heart and blood vessels.
Is it healthy to eat blueberries every day?
Yes, in moderation, blueberries are a valuable addition to your daily diet. A quantity of 75 to 100 grams per day provides valuable nutrients and antioxidants without containing too many calories. However, excessive consumption can have a laxative effect.
Which organ are blueberries good for?
Blueberries have positive effects on various organs, especially the cardiovascular system, due to their blood pressure-regulating ingredients. They also support the brain through their antioxidant effect and promote digestion through their fiber content.
When should you not eat blueberries?
People taking blood-thinning medication should consult a specialist before eating blueberries due to their vitamin K content. They should also always be washed well to remove any possible germs or pesticide residues.
