Studies on blueberries and nutrition have shown that since blueberries are frozen soon after they are picked, they are equal in quality to fresh where antioxidants are concerned.
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.
Numerous studies have found that frozen berries contain the same nutritional elements as fresh berries that have just been harvested. However, this does not mean that “fresh” berries found in the produce section of a grocery store are a better choice than frozen berries.
Freezing and drying are two possible methods to preserve blueberries but the severity of both processes might destroy anthocyanins or their antioxidant effects.
Frozen blueberries are rich in antioxidants
The vitamin C, vitamin A, and the phytonutrients available in blueberries function as powerful antioxidants that can help protect cells against damage from disease-linked free radicals.
Yes they are! A daily handful of frozen blueberries offers nutrition and powerful benefits.
However, as a general guideline, it's recommended to consume no more than 1-2 cups of blueberries per day to avoid negative side effects. Consuming more than this amount on a regular basis may contribute to blood sugar imbalances, tooth decay, kidney stone formation, or allergic reactions.
A cupful of blueberries contains 14% of your dietary fiber. However, if you go overboard when munching on the delicious fruit, you can wind up with some gastrointestinal distress. It's generally safe to eat blueberries every day, though you should do so in moderation if you experience some stomach issues.
The American Frozen Food Institute (AFFI) clarifies that frozen fruit is safe and ready-to-eat straight from the package, no need to wash it. This is due to its higher levels of acidity and sugar, making it unlikely that harmful bacteria could grow on it at freezer temperatures.
Berries: Berries, especially blueberries, are full of vitamins and antioxidants called flavonoids that fight inflammation. They also have chemicals that regulate your immune system, which can reduce chronic inflammation.
During the blanching process, heat-sensitive nutrients like Vitamins B and C may be diminished. Freezing may also reduce the antioxidant content of fruits and berries. Frozen fruits and veggies also often contain preservatives in order for them to maintain longer shelf life.
According to the USDA, 1 cup of frozen blueberries contains 13 grams of natural sugar and 4 grams of fiber. You may have noticed that they are higher in sugar than strawberries and raspberries.
A cup of blueberries contains 3.6 g fiber, excess consumption of blueberries can cause stomach discomfort, gastrointestinal problems like bloating, flatulence, diarrhea etc. It can also hamper the absorption of nutrients by our intestines and give rise to many health problems.
Aim for a cup of blueberries a day as part of an overall healthful diet that is rich in lean protein, complex carbohydrates, healthy fats like olive oil, fruits, and vegetables, she says.
Research has found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease. While eating 150g of blueberries on a daily basis may help reduce the risk of cardiovascular disease by up to 15%.
Frozen produce is typically cheaper than its fresh equivalent, especially out of season. There is minimal wastage and you can use the exact amount you need – all of which makes frozen produce more cost effective and accessible to more people.
Frozen fruit is often softer and sweeter than fresh fruit. This is because the water in the fruit expands when it's frozen, making the cells burst, resulting in the release of the natural sugars. Frozen fruit can also have a slightly different flavor than fresh fruit.
The easiest way to eat frozen blueberries is the same as how you eat fresh blueberries: by the handful! For a refreshing beverage, throw frozen blueberries in sparkling water or lemonade and they act as tasty little ice-cubes.
If you're storing blueberries in the refrigerator, don't wash your blueberries until you are ready to eat them or cook with them. That's because any excess moisture from washing can cause them to go bad more quickly in the fridge. You will, however, want to rinse and dry blueberries before freezing them.
Recent study findings suggest that blueberries may influence genes which regulate fat-burning and storage, helping reduce abdominal fat and lower cholesterol. When combined with a low-fat diet, blueberries might also lower triglycerides and improve blood sugar levels, each benefits of a comprehensive weight loss plan.
WHAT MAKES BLUEBERRIES A SUPERFOOD? Blueberries have been labeled as a superfood because of their many health benefits. They are packed with anthocyanins, which reduce inflammation, and are one of the most powerful antioxidants. Anthocyanins are also responsible for the berry's dark, rich color.
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.
1. Blueberries. These violet-hued gems are rich in anthocyanins, potent antioxidants that bolster collagen structure in the retina and provide extra vision protection, notes Johanna Seddon, M.D., an expert on macular degeneration and coauthor of Eat Right for Your Sight.