These … Fresh, dried, paste or juice, consuming blueberries in any form every day has plenty of benefits. It also supports proper clot formation. As for iron and copper, these are essential for the healthy production of red blood cells. So, it’s simply better to have a strong innate immune system as your first line of defense against the threat of infection. Today, blueberries are dried and preserved in bulk and are popular across the world. Antioxidant activity comparable to fresh. For anyone who is trying to include more antioxidants in their diet, you can safely enjoy the dried version without feeling like you’re making a second-rate choice. These effects can be seen even with blueberry juice which is a surprising find. They keep your gums healthy as well, in addition to boosting collagen formation. Also, vitamin K1 is an important vitamin for bone strength and maintaining a healthy skeletal system (22). Preventing from the heart attack, diabetes & fat. Several studies have found that blueberries are beneficial for those suffering from blood sugar related problems such as diabetes and insulin resistance. Dried blueberries and other foods with low GI values are likewise recommended for people who are at risk for obesity, heart disease, and cancer. Blueberries are one item that is proof of the saying,“good things come in small packages”. These were the main health benefits of dried cranberries. When you combine a healthy diet rich in these foods with strength training, you’ll be supporting healthy bone structure for life. Blueberries provide a good amount of vitamin C and vitamin K1, offering 16% and 24% of the RDI respectively for these two nutrients (2). 9. If you choose the unsweetened kind, the calories are low but won’t contain any added sugar or fat. Dried blueberries are enthusiastically suggested for individuals who experience the ill effects of insulin opposition and diabetes. When drying blueberries, you’re simply removing the water content. In fact, most people can’t believe the health benefits that you can experience just from adding one food to your diet. Dried blueberries are packed with antioxidants. Learn how to dry your own blueberries here. Dried blueberries have a low glycemic index value. If you’re looking for a reasonable guideline to follow, then you may want to stick with 1/4-1/2 cup dried blueberries daily for the best results. Dried blueberries are also rich in minerals. But there are some differences in the nutrition content of the two forms. With an assortment of medicinal properties, the cranberries can treat an array of health complication. They are also easy to sprinkle on salads and on sweet or savory dishes. Because of their vitamin C content, dried blueberries actually support the immune system. The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. As an Amazon Associate I earn from qualifying purchases. Well, wonder no longer…there are incredible (and tasty!) Blueberries rehydrate in water or you can use juice or any type of liquid to return them to their plump state. Dried cranberries add flavor, crunch, and nutrients to bread, salads, cereals, or trail mix. In other words, it takes a longer time for the body to digest and absorb them. They are particularly rich in vitamin C, but they also contain vitamins A, K, E and B. They looked primarily at the antioxidant activity of the berries. While both dried and fresh blueberries have health benefits, you correctly guessed that there are key differences between them as well, including: Calories and sugar. While there’s no technical definition of the term “superfood,” blueberries are packed with vitamins, antioxidants, minerals, and fiber that promote overall health. This means you can enjoy their naturally sweet taste without feeling guilty for indulging. (1) The full report is linked at the bottom of this article but this is a summary of their findings. However, when it comes to their nutrition content, how do they stack up? Dried blueberries have low sugar content. The iron and copper that you also find in blueberries are essential to the production of red blood cells. Berries are known for their high concentration of antioxidants, but studies suggest blueberries may be the most powerful. Other facts. They’re packed with nutrients, high in fiber, and low in calories. While they make great additions to recipes, they can be easily rehydrated if you want to use them with this option. Blueberries provide a wide array of health benefits. When traveling or out of season, dried fruits like blueberries still make for a healthy choice. You can make a lot of food more nutritious and tasty by adding dried cranberries to them. In fact, the researchers in Nutrition and Cancer have called them a natural anticancer remedy. Blueberries are a rich source of fiber so they will aid in digestive function. Blueberries Are Low in Calories But High in Nutrients Copyright © 2020. benefits to be had by incorporating dried blueberries into your diet. There are a number of ways that dried blueberries support heart health. I’m a foodie that’s slightly obsessed with drying fruits, veggies, beans, and more – especially from my own garden! Let’s now see what are the main nutrition facts of dried cranberries. Kirkland Signature Whole Dried Blueberries (Resealable Bag) – 20 oz. Blueberries, packed with nutritious vitamins and minerals, are of particular benefit in maintaining eye health. They may help to increase cell signaling which helps to prevent cognitive decline that is common with older age. Martha Piccolo is a lifestyle and cooking influencer and the main power behind Drying All Foods – a food blog that is helping people to discover the magnificent side of food drying and preserving. When you want to support your bones, then adding blueberries to your diet is a great way to do this. Anthocyanins help keep your cardiovascular system healthy. Blueberry tea gets also consumed to protect and improve eye health, help digestion, and increase blood circulation. One study compared dried and fresh blueberries to determine exactly what differences to expect. Cranberries health benefits include supporting good oral hygiene, treating kidney and bladder problem, supporting good heart health, fighting cancer, promoting weight loss, treating urinary tract infections, treating lung inflammation, slowing down aging process, promoting flawless skin, cleansing the skin, and treating dandruff. found that including blueberries in the diet had a significant effect. MomJunction tells you about the nutritional values and benefits of eating blueberries, and also share some recipes that are suitable for your infant. Like maybe for garnishing yogurt or granola! It is not surprising that these berries have become a staple in people’s diet. They found that their LDL oxidation decreased by 27% in just eight weeks. I’ve done it before, and it just takes a little time. When they’re out of season, dried may be the only option available. Although you may enjoy fresh blueberries, there are benefits to enjoying dried ones as well. As you probably know, getting the health benefits of any food group involve including a certain amount in your diet. Another study looked at a similar amount and LDL-cholesterol levels. They work to help regulate blood sugar. Blueberries are a good source of both these essential nutrients. They’re also more likely to have a healthier nervous system as flavonoids lower oxidative stress in the nerve cells. Wild blueberries could be canned, frozen, dried and jarred. Your email address will not be published. 5. Several studies suggest that regular consumption of blueberries and a healthy lifestyle can reduce the risk of brain disorders, such as Parkinson’s disease, stroke, and dementia. In contrast, a half cup of dried blueberries will contain about 270 calories and about 25 grams of sugar. This helps stop cavities, gum disease, tooth decay, and even oral cancer. They Support Strong Bones 10 Proven Health Benefits of Blueberries 1. Antioxidants protect your body from free radicals, which are unstable... 3. Dried blueberries have flavonols, hydroxybenzoic acids, hydroxycinnamic acids, and other antioxidants like resveratrol and pterostilbene. Surprisingly enough, this has been studied! A study published by England’s Chester University in 2013 did a great job of analyzing the benefits of frozen blueberries and some of the results may surprise you. Most of us know that antioxidants are important in your diet. 3. The dried blueberries have a lot of benefits that I want to talk about it in this section. They protect you from a wide range of diseases, including cancer. When the berries are dried, the water is removed which concentrates the sugar content of the berries and raises the caloric content by weight. In one study, people who had a high risk of heart disease just had two ounces of blueberries a day. They are extremely rich in vitamin C, vitamin K and manganese. They don’t cause your insulin or blood sugar levels to spike. Or you can grind the dehydrated berries to. Because of this, you’ll have fewer spikes in insulin or blood sugar. Want to snack on dried blueberries, but not sure if you should? Dried blueberries also contain flavonoids—natural plant chemicals or phytonutrients with strong anti-inflammatory properties that lower your risk of getting a cold or the flu. They’re popular ingredients for soups and stews, as well as for tarts, cheesecakes, muffins, and other desserts. You might be surprised to find out how much this affects you. Phytonutrients work ... You strengthen your immune system. The potassium content in the blueberries contributes to low blood pressure and a good resting heart rate. Due to their fiber and other nutrient content, dried blueberries are a simple but effective way to contribute to good heart health. This just means you should probably enjoy dried blueberries in smaller amounts than their fresh counterparts. When you want to support your bones, then adding blueberries to your diet is a great way to... 2. You get to load up on phytonutrients. If you make your own trail mixes, adding dried blueberries gives you some unexpected flavor and is often better accepted than raisins in trail mix. They have compounds that can kill cancer cells while suppressing harmful enzymes. The good news is that, They also make great toppings for oatmeal and breakfast cereals in general. Potassium, on the other hand, is essential to cell production. Blueberries and blackberries get their dark pigments from anthocyanins, which are antioxidants. A University of Michigan Cardiovascular Center study showed that rats fed powdered freeze-dried blueberries as part of either a low or a high fat diet had less abdominal fat, and lower triglycerides (blood fats) and cholesterol than rats not fed blueberry powder. And you can use them to make. Vitamin K, on the other hand, enhances bone health. The mineral materials in the blueberries preventing from increasing the lung cancer cells. The compounds in blueberries such as anthocyanins, flavonols, and other antioxidants are some of the key fighting ingredients against aging. These compounds fight free radicals which cause damage and can increase your risk of chronic diseases. You enjoy better brain function if dried blueberries are a regular part of your diet. Not to mention, the fru… 1. Research suggests that eating blueberries protects eye health and … Although we all love fresh fruit, you can enjoy many of the same benefits when you turn to the dried option. Regular consumption of dried blueberries is also beneficial for supporting brain health as well as maintaining memory and concentration. The good news for people is that, when comparing the two, there was no significant difference between antioxidant activity. You’ve probably seen freeze dried blueberries. However, it may be that the bioactive compounds that are contained in blueberries work to counteract their natural sugar content. Use dried blueberries in muffins, pancakes, waffles, bagels, or in your morning oatmeal and cereal. Preventing from the blood cancer. Wild-harvested are more nutritious. People are becoming increasingly aware of the many health benefits of dried blueberries. Dried blueberries have a wide and unique combination of phytonutrients to keep you healthy. Dried mulberries work great in granola bars or trail mixes. They’re highly responsible for the range of health benefits you enjoy from eating dried blueberries. This can be a good option when making blueberry breads, cakes and other baked goods without having to look for fresh blueberries. Along with their rich color, juicy texture and mouth-watering taste, blueberries are known for their amazing health benefits. One cup of fresh blueberries contains about 84 calories and 15 grams of sugar, while one cup of... Antioxidant content. The bushes grow from 4 to 15 inches high. However, unless you eat a significant amount of them, you should not expect them to have a laxative effect. The ORAC value of raw fresh blueberries is 4,669. Dried blueberries have a wide and unique combination of phytonutrients to keep you healthy. READ ALSO: Easy Methods for Dehydrating Blueberries. And you can use them to make blueberry muffin mix in a jar type recipes. The blueberry bush ( Vaccinium sect. They help regulate blood sugar and control obesity. After all, having fresh fruit on hand all the time may not be practical. What’s more, if you have unsweetened dried blueberries, then you’re going to get a snack that is low in both fat and calories. Furthermore, dried blueberries are rich in vitamin B6, pantothenic acid, niacin, folic acid, and riboflavin. One study compared dried and fresh blueberries to determine exactly what differences to expect. This is great if you’re trying to be more health conscious but also don’t want to gain weight. Or you can grind the dehydrated berries to make blueberry powder! While other foods also contribute to good heart health, blueberries are one of the best foods for this. by Quinn Mitchell | Jul 11, 2020 | Drying Fruit | 0 comments. Because of this, many people strive to include blueberries in their diets during summer and even use dried or frozen blueberries when they’re no longer in season. Dried blueberries have a low glycemic index (GI) value. 5. Blueberries are also a good source of dietary fiber, phytochemicals, and several important nutrients. Blueberries – The Superfood: The blueberries are a significant source of micronutrients such … Not exactly. This is an opposite view than many people might have and one of the puzzling aspects of this fruit. Pterostilbene promotes the activity of the cathelicidin antimicrobial peptide (CAMP) gene, which plays a key role in boosting the body’s natural ability to protect itself from bacterial infection. They make you healthy, and they’re definitely tasty and convenient to eat. Blueberries can help to preserve cardiovascular health. This means that a cup of fresh blueberries will contain about 85 calories and 14 grams of sugar. They contribute to easy digestion. Although some people who have trouble with their blood sugar don’t think fruit is a great option for them. Good, until you compare them to... 3. >>> Learn how to dry your own blueberries here. Most fruits and vegetables are good sources of antioxidants, but blueberries are especially high in them. They have a great crunch that makes them a popular food for people to enjoy. The real difference between the two forms of the berries is the sugar content. Dried blueberries have a low GI (Glycemic Index) value. Blueberries are known as a superfood because of all the vitamins, minerals and antioxidants packed in them - so no wonder this variety of berries is great for your health. We all want to maintain good cognitive function over time, especially as we age. Additionally, you should also keep in mind that you can rehydrate dried blueberries. They’re rich in anthocyanins, the colored water-soluble naturally-occurring antioxidants responsible for the beautiful deep-blue color of blueberries. There is absolutely no question that cranberries are a magical fruit. Most people know the benefits of fresh blueberries but the good news is that you enjoy the same benefits with the dried fruit option. By including dried blueberries in your diet, you end up reducing, if not undoing, the adverse effects of including too much fatty food in your diet. They make a good snack on their own. You get better brain function if dried blueberries are a regular part of your diet. Dried blueberries are rich in pterostilbene, a beneficial dietary compound that strengthens the immune system. Likewise, they keep illnesses like ulcers, glaucoma, and cataract at bay. They also make you feel full for a longer period of time. The reason for this is that these compounds appear to benefit the aging neuron cells in the brain. Health benefits. In fact, some studies suggest that the antioxidants found in blueberries may be the most powerful. Dried blueberries are high on flavor but low in both calories and fat. What this means for the average person is that you can enjoy freeze dried blueberries and still enjoy the benefits from eating them. Health Benefits of Natural Dried Blueberries Natural dried blueberries are extremely rich in anthocyanins, a class of antioxidants that protect cells from oxidative damage, and reduce the risk for heart disease. However, they may have some side effects, especially when you take them frequently. They prevent heart disease. Surprisingly, dried blueberries are recommended for anyone who suffers from insulin resistance and diabetes. It’s important to keep your blood sugar levels even, particularly if you are at risk of getting type-2 diabetes. Health benefits of blueberries While many foods may possess particular health benefits, like broccoli’s anti-cancer properties or soy’s bone health properties, blueberries have a strong and remarkable influence on a huge range of human biomarkers related to chronic disease. Keep in mind that when you use the dried berries, you’ll have to adjust your quantity as a cup of dried … Researchers at The University of New South Wales tested refrigerated fresh... 2. Studies show that people who eat dried blueberries are less inclined to develop Parkinson’s disease and other similar brain conditions. Copyright © 2020 Dried Foodie. Additionally, the high antioxidant content in blueberries contributes to good heart function over time. They help strengthen your digestive, nervous, and cardiovascular systems. The effects may be surprising. Not only do they make this process slow down, they’ll work internally so you have healthy organs over time. Long shelf-life… Compared to other berries and fruits, blueberries are reported by the USDA to have a high ORAC score, which means they have higher antioxidant activity, protecting the body from damage caused by unstable free radical molecules. Blueberries are the King of Antioxidant Foods In one study, people ate just two ounces of blueberries a day. Blueberries contain some natural sugar but are not very high in sugar unless you eat a large serving. Final Thoughts on the Health Benefits of Blueberries Blueberries are low in calories but loaded with antioxidants, fiber, vitamin K, manganese and vitamin C, … We all know that aging is inevitable but what if you could slow down the process. Now I’m always experimenting with different techniques and recipes and sharing them here! Affiliate Disclosure: These special cells are your body’s first defense against harmful viruses, bacteria, and infection. Similar health benefits have been linked to red mulberries. All Rights Reserved. 4. The flavonoids found in this fruit have been linked with improving cognitive functions such as memory and learning in some studies. Technically this recipe contains fresh blueberries but you can easily substitute dried blueberries in their place. Health Benefits of Dried Blueberries. An Antioxidant Powerhouse. Dried blueberries make great additions to a number of foods. Antibiotics fight infection. Nutrition Facts of Dried Cranberries The tiny, sweet dehydrated berries are also fun to eat. Dried blueberry health benefits 1. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to, 3 Easy Methods for Dehydrating Marshmallows, 3 Super-Easy Ways to Dehydrate Kiwi at Home, 3 Easy Methods for Drying Mint Leaves for Tea, How to Dry Persimmons – a Step-By-Step Guide, An Expert Guide to Dehydrating Raspberries, 4 Easy Methods of Dehydrating Loquats at Home. The following is a breakdown of the incredible benefits you enjoy when you eat dried blueberries. According to CNN, berries -- one of the highest food sources of antioxidants -- are one of the healthiest foods for your eyes. As such, the fruit promotes heart health and it cuts down the risk of heart disease. April 19, 2009 -- Busting belly fat may be yet another of blueberries’ health benefits. There aren’t many other foods that contain these many nutrients at this calorie level either. They found that their blood pressure decreased by up to 6% in eight weeks. Save my name, email, and website in this browser for the next time I comment. It started as a hobby but became a “must” when my family fell on hard times, and my dried food stash sustained us. A cup of blueberries only has about 15 grams of sugar—the same amount of sugar in a small apple. This means that it takes a longer period of time for your body to digest and absorb them. Prices pulled from the Amazon Product Advertising API on: Product prices and availability are accurate as of the date/time indicated and are subject to change. You probably could guess that only eating one blueberry a day won’t have much of a benefit. Finally, the anthocyanins in blueberries have been shown to have beneficial effects for insulin sensitivity and glucose metabolism. Canada is regarded to the largest producer of wild blueberries. Bones are made up of a variety of minerals including phosphorus and calcium. They strengthen the arteries and veins, and promote better blood circulation. When you take dried blueberries, you increase your natural ability to ward off diseases. One study found that eating 1 cup of fresh blueberries which is 1/4 of dried is enough to reduce your risk of heart disease. Keep in mind that you might not always have the option to have fresh blueberries on hand. Required fields are marked *. By doing all these, dried blueberries shield you from conditions usually associated with stroke and heart attack. It is a low maintenance crop. Mulberries can be enjoyed in many ways. Freeze-dried berries used in the tea contain vitamin C that boosts your immune system by stimulating the growth of white blood cells. Well, there was one study that looked at the nutrient content in freeze dried versus fresh berries. The vitamin C in dried blueberries, combined with vitamins E and A help reduce the adverse effects of free radicals on the body. Health Benefits of Dried Blueberries Dried blueberries have been found to improve vision, clear arteries, strengthen blood vessels, enhance memory, stop urinary tract infections, reverse age-related physical and mental declines, and regulate weight. Dried blueberries are packed with dietary fiber. Blueberries, including those easy to purchase dried blueberries, are packed with superfood properties to keep your system strong, healthy, and free radical free. 1. So how many exactly should you have to make a difference? They do contain some sugar content naturally and should be enjoyed in moderation. Over time, cells themselves age and start to break down. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product. The good news is that when it came to the antioxidant content, there was no difference between the two. The benefits of blueberries getting derived from the antioxidants contained in it, called “Anthocyanosides,” which protect against free radicals that cause infections. They also make great toppings for oatmeal and breakfast cereals in general. After all, while dried blueberries are healthy, that doesn’t mean that they should take up your entire diet. It regulates blood pressure and heart rate as well. Dried blueberries have components that improve memory and slow down age-related cognitive diseases. These antioxidant compounds provide more than the vibrant blue hues that these berries are known for, however. Dried blueberries are highly recommended for people who suffer from insulin resistance and diabetes. Cyanococcus) is a... 2. Whole, dried, delicious blueberries in 20 ounce resealable bags. Store dried blueberries away from heat and light for a longer shelf life. Dried blueberries count as one of the more popular fruits and vegetables with the highest antioxidant capacity. (The benefits were even greater when combined with the low-fat diet.) They help manage glucose and control obesity. Manganese helps the body produce new cartilage, heals wounds, and improves metabolism. Herbal tea with blueberry leaves is an awesome way to help keep your body healthy. The nutritional value of these little berries contributes immensely to optimum health and wellness as they are among the highest antioxidant-value fruits. Most of us know that antioxidants are important in your diet… These compounds get rid of free radicals from the blood. Their fiber content and other nutrients work to improve cardiovascular health by lowering bad cholesterol. This is a great benefit when you want to maintain your health and vitality as you age. Blueberries have been nicknamed as a “superfood” because they contain high amounts of antioxidants and are generally considered as good for the health. The compounds in blueberries may help this process naturally, much more easily than expensive products or procedures. Read on to find out more about the nutrition facts and health benefits of blueberries. Blueberries are among the most nutrient dense berries. Phytonutrients work as strong anti-inflammatory and antioxidant compounds. This process occurs due to oxidative stress but the benefits of blueberries can help to decrease this damage over time. They even prevent oxygen damage and atherosclerosis or the hardening or clogging of the arteries. >>> Here’s a list of my favorite dried blueberry recipes. More importantly, dried blueberries are a superfood—for good reason. They’re an Easy Way to Get Your Antioxidants In After all, a cup of fresh blueberries dries to about 1/4 cup. However, some may have the opposite problem. This is why most cardiac physicians recommend that people eat a diet rich in fruits and vegetables. They have iron, copper, manganese, zinc, and potassium. In fact, studies have even shown that people who eat dried blueberries are less likely to develop certain neuro conditions. A diet that’s high in fat often leads to health conditions like hypertension, inflammation, and other diseases often associated with obesity. Their bright color makes simple food presentations more appealing. Just one fourth of a cup contains only 32 calories approximately. Aside from that, they’re an amazing source of vitamins; they contain almost all the vitamins you need to keep your body healthy and strong. One half of a cup of dried blueberries contains 25 grams of sugar. They promote a healthy balance among cholesterols and triglycerides.

benefits of dried blueberries

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