“Minimal cooking would be ideal, but there are still measurable levels of health-beneficial components in blueberries, even after a variety of preparations.”
According to researchers, as the temperature rises, the destruction of the anthocyanin antioxidants in berries increases. Scientists found that baking resulted in the greatest loss of anthocyanins (94 percent), followed by steaming (88 percent), pan-frying (86 percent) and boiling (77 percent).
Antioxidants in wild blueberries appear to be heat stable since cooked berries retained significant HAA. Cooked wild blueberries can be recommended as a good source of dietary antioxidants.
Fresh, frozen and dried blueberries are all equally beneficial and heating or cooking blueberries won't affect the amount or quality of antioxidants they contain.
Blueberries as with all antioxidants should be eaten in moderation. Too many antioxidants can also cause an opposite effect and act as pro-oxidants. The best way to eat blueberries is raw. When they are frozen or cooked, they lose some of their properties.
Whole fruits contain high amounts of fiber, but cooking them helps break down the fiber significantly, which makes it easier to digest.
But there's another reason that baking berries makes them taste better: Their flavors become concentrated when cooked, intensifying the sweet notes.
A wide variety of fruits, including strawberries, blueberries and raspberries, are rich in fiber, water and antioxidants, which act as natural digestive cleansers and help to keep your colon healthy.
Açaí berries are one of the best sources of antioxidant polyphenols and may contain as much as 10 times more antioxidants than blueberries ( 44 ). When consumed as a juice or pulp, açaí berries can increase blood antioxidant levels and reduce chemicals involved in oxidative stress ( 45 , 46 ).
According to a few studies, a bowl of blueberries can help in boosting immunity and can reduce the risk of diabetes, obesity and heart diseases. Moreover, consuming a small portion of berries daily can help in strengthening the metabolism and prevent any kind of metabolic syndrome and deficiency.
“The simple and attainable message is to consume one cup of blueberries daily to improve cardiovascular health.
There's bad news if you're a fan of boiling your vegetables. Boiling causes the highest loss of antioxidants in vegetables, according to a report in the journal Preventative Nutrition and Food Science that was published in 2012. Boiling may reduce antioxidant content by as much as 60 percent.
No, there is no need to stop buying frozen berries. You can ensure that the berries are safe to eat by boiling for one minute.
Heat blueberries until boiling. Reduce heat to a simmer, and cook for 7 to 8 minutes. Stir constantly with a heat-resistant spatula to prevent berry damage. Do not overcook blueberries; they should remain whole and should not burst.
In addition, flavonoids are heat sensitive [17]. Heating at 75°C directly can destroy enzyme activity and block the synthesis pathway of flavonoids.
In general, frying reduced the polyphenol content in all leafy types studied. Polyphenol content was reduced by 80.7%, 18.9%, 75.2%, 75.8%, 76.3% and 20.6% in O.
Along with other antioxidant-rich fruits and vegetables, eating blueberries can increase your total antioxidant intake to help reduce premature aging ( 10 ). Blueberries are high in antioxidants that may help protect your skin from damage and promote skin healing.
Blueberries contain a compound that has both anti-inflammatory and antioxidant effects. This means that blueberries can reduce inflammation, which reduces the risk of brain aging and neurodegenerative disease. Furthermore, antioxidants have also been found to aid in communication between brain cells.
Researchers have found that intake of blueberries “acutely improves vascular [arterial] function…in an intake-dependent manner.” Less than a cup is beneficial, but one to two cups seem better with no benefit to eating more than that in a single meal.
Citrus fruits and berries may be especially powerful for preventing disease. A 2014 study ranked “powerhouse” fruit and vegetables by high nutrient density and low calories. Lemons came out top of the list, followed by strawberry, orange, lime, and pink and red grapefruit.
Which Berry is Most Nutritious? They're all healthy choices, but the “best” distinction may well go to black raspberries, says dietitian Kathleen Johnson. A raspberry cousin with a deeper color, they provide very high antioxidant levels along with fiber and relatively little natural sugar.
But research shows that frozen blueberries might have the edge over fresh berries when it comes to health. Studies conducted at the South Dakota State University show that freezing blueberries makes their powerful antioxidants more available to the human body.
Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content. Dietary fiber is also commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system.