Blueberries: Benefits, Effects, Daily Recommended Intake, and Washing Methods

In recent years, blueberries have become increasingly popular with the public, and because the fruit is blue, they are called blueberries. Blueberries not only taste sweet and tart, but are also rich in vitamins, minerals, amino acids and more, making them a highly nutritious fruit. So do you know what the benefits and effects of blueberries are? How many is appropriate to eat per day? How should they be washed to get them clean?

I. Introduction to Blueberries

Blueberry, also known as blueberry, dusi, dushi, dushi, dushi, dianguo, and dusi cranberry, narrowly refers to a group of flowering plants in the genus Vaccinium, subgenus Vaccinium, section Cyanococcus, while in a broad sense it can include all species in the genus Vaccinium that bear blue berries. Blueberries are native to North America and East Asia, are shrubs, and can range in height from 10 cm to 4 m. The blueberry season runs from May to October each year, peaking in July. The Vaccinium uliginosum (also known as dushi or dusi) produced in northern China is also often called blueberry.

II. Benefits and Effects of Blueberries

Blueberries are rich in vitamin E, vitamin A, B vitamins, arbutin, protein, anthocyanins, dietary fiber, and abundant mineral elements such as calcium, potassium, and magnesium. The Food and Agriculture Organization lists them as one of humanity's five major health foods, so blueberries have the following 6 major benefits and effects:

1. Blueberries help protect eyesight: according to clinical medical reports, blueberries are rich in vitamin A, vitamin E, carotenoids, potassium, and zinc, among which the anthocyanins in blueberries can promote the regeneration of rhodopsin in retinal cells, prevent nearsightedness, and improve vision.

2. Blueberries help delay aging: foreign research has found that berries such as blueberries are powerful antioxidant fruits that can help slow aging and beautify the skin.

3. Blueberries help enhance memory: certain specific compounds in blueberries have a strong inhibitory effect on the degeneration of brain function and can activate mental power and enhance memory.

4. Blueberries help prevent urinary tract infections: some researchers in the United States have found that blueberries may help prevent urinary tract infections because they contain compounds called flavonoids, and flavonoids can effectively help the body fight and get rid of bacterial infections.

5. Blueberries help reduce the occurrence of cancer: especially wild blueberries, which contain antioxidants that can lower the chance of cancer occurring. However, this has not been proven by human trials, and it is hoped that in the future researchers will conduct more experiments on their promising application prospects.

6. Blueberries help prevent constipation: every 100 g of blueberries contains 2.4 g of dietary fiber, and dietary fiber can promote intestinal peristalsis and prevent and treat constipation.

III. How Many Blueberries Is Appropriate to Eat Per Day?

Although blueberries are highly nutritious, we should not eat too many of them. About 50 g per day (6-10 berries) is enough, and no more than 20 berries at most. Eating too many may cause diarrhea and sour, astringent teeth. When eating them, you can eat them directly with the skin on, because the skin of blueberries has a high anthocyanin content, so try to eat them with the skin on.

IV. Dietary Restrictions for Blueberries

1. Fresh blueberries have a mild laxative effect, so do not eat them when you have diarrhea;

2. Blueberries contain oxalates, so people with poor kidney function or untreated gallbladder problems should eat fewer blueberries;

3. When eating blueberries, avoid eating them together with high-calcium foods, because the oxalic acid in blueberries affects calcium absorption. If you need to take calcium tablets, it is best to space them 2-3 hours apart from blueberries.

V. How Should Blueberries Be Washed to Get Them Clean?

1. Rinse with clean water: many blueberry farms today focus on health and rarely use pesticides, so basically they can be eaten directly. If you are really worried, you can rinse off the surface dust with clean water. When washing, do not damage the white bloom on the surface of the blueberries, as it is an aggregate of fructose and is edible.

2. Soak in salt water: for blueberries bought directly from the market, you can soak them in salt water for ten minutes, then gently rub and wash them with your hands, and finally rinse them clean with clean water.

3. Wash with rice water: soak them in rice water for five minutes, then wash them with your hands.

VI. Can Pregnant Women Eat Blueberries?

Pregnant women can eat blueberries. Blueberries are rich in anthocyanins, various vitamins, minerals, and more, and also have powerful antioxidant effects, with certain benefits for fading stretch marks and for fetal visual development. However, pregnant women should not eat large amounts either, and should still maintain a balanced diet.

Conclusion: Through the introduction in this article, everyone has also come to understand the benefits and effects of blueberries. They truly deserve the title of “queen of fruits,” especially for their good effects on protecting eyesight and relieving eye fatigue. In daily life, we might as well eat a moderate amount of blueberries.