American Blueberry — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 57 kcal
Nutrition per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 15 g | 5.45% |
Fiber | 2 g | 7.14% |
Sugars | 10 g | 20% |
Glycemic Index | 53 | - |
Protein | 1 g | 2% |
Sodium | 1 mg | 0.04% |
Total Fat | 0 g | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Blueberries are a good source of vitamin C. Recent research has shown that blueberries may help prevent urinary tract infection.
Encyclopedia of Foods. A Guide to Healthy Nutrition
53
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in antioxidants, particularly anthocyanins, which help protect the body from free radicals and reduce the risk of chronic diseases.
- Supports brain health by improving memory and cognitive function due to their high antioxidant content.
- Promotes cardiovascular health by improving blood circulation and reducing the risk of heart disease.
- Contains vitamins and minerals such as Vitamin C, Vitamin K, and manganese, which are essential for overall health and well-being.
Health risks
- Pesticide exposure as conventional blueberries may contain residues from pesticides used during cultivation, which can pose health risks over time.
- Allergic reactions in rare cases, where individuals might experience symptoms like itching, swelling, or difficulty breathing after consuming blueberries.
- Gastrointestinal discomfort including bloating, gas, or diarrhea if consumed in large quantities, especially for those with a sensitivity to high-fiber foods.
- Blood sugar levels impact, as blueberries contain natural sugars, which may need to be monitored by individuals with diabetes or other blood sugar-related conditions.
How to choose american blueberry
When choosing American blueberries, seek out berries that are firm and plump with a uniform deep blue color, highlighted by a slight silvery sheen—this coloration is a good sign of freshness and proper handling. The berries should be dry, which helps preserve their flavor and longevity.
Avoid blueberries that appear mushy or bear signs of mold, as these conditions often suggest overripeness or spoilage. Blueberries that are shriveled or have moisture accumulated in their packaging should also be bypassed to ensure you're selecting the freshest possible.
How to store american blueberry
For optimal freshness, store American blueberries in the refrigerator in a shallow container. Keeping them unwashed until you're ready to eat them prevents moisture from speeding up spoilage. Blueberries can last up to a week when stored properly.
Moisture is the enemy of fresh blueberries, so washing them before storage should be avoided. Avoid using airtight containers, as they need some air circulation. Additionally, keeping blueberries away from strong-smelling foods helps prevent them from absorbing unwanted odors.
✅ Extra Tip
How long does it last?
American blueberries can last for 1-2 weeks in the refrigerator, depending on their freshness at the time of purchase. When frozen, they can maintain their quality for up to 10-12 months, making them a great option for long-term storage. To ensure the best preservation, store blueberries in a sealed container or plastic bag. Washing them just before consumption, rather than before storage, helps prevent spoilage.
What to do with leftovers?
Leftover American blueberries can be used in a variety of ways. Add them to smoothies for a burst of flavor or incorporate them into your morning oatmeal or yogurt. They are perfect for baking into muffins, pancakes, or scones, where they add natural sweetness and moisture.
For a savory twist, mix blueberries into a salad with spinach, goat cheese, and walnuts. You can also create a blueberry sauce to drizzle over pancakes, waffles, or ice cream. If you have an abundance, try making homemade blueberry jam or freezing them for later use. Slightly overripe blueberries are excellent for baking into pies or cobblers, where their natural sugars shine through.
👨⚕️️ Medical disclaimer
How American blueberries support specific health conditions
American blueberries are packed with antioxidants like anthocyanins that can help reduce inflammation and support brain health by improving memory and slowing cognitive decline. They also benefit heart health by lowering blood pressure and improving cholesterol levels. Blueberries' high vitamin C content boosts immune function, while their fiber supports digestive health by promoting regular bowel movements and preventing constipation.
Discover products from other categories
Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
Get the top-rated shopping list app on your phone!