Blueberries are among the most nutrient dense berries. The nutritional value of these little berries contributes immensely to optimum health and wellness as they are among the highest antioxidant-value fruits. And you can use them to make blueberry muffin mix in a jar type recipes. They contribute to easy digestion. Because of this, they cause a smaller and slower rise in your blood sugar levels. It regulates blood pressure and heart rate as well. When drying blueberries, you’re simply removing the water content. The bioactive properties of dried blueberries tend to nullify any adverse effects that the sugar may have on the body. They don’t cause your insulin or blood sugar levels to spike. Now I’m always experimenting with different techniques and recipes and sharing them here! Not to mention, the fru… Your email address will not be published. Research suggests that eating blueberries protects eye health and … While they make great additions to recipes, they can be easily rehydrated if you want to use them with this option. They have compounds that can kill cancer cells while suppressing harmful enzymes. 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. (The benefits were even greater when combined with the low-fat diet.) Finally, the anthocyanins in blueberries have been shown to have beneficial effects for insulin sensitivity and glucose metabolism. They have a great crunch that makes them a popular food for people to enjoy. In fact, some studies suggest that the antioxidants found in blueberries may be the most powerful. Technically this recipe contains fresh blueberries but you can easily substitute dried blueberries in their place. The dried blueberries have a lot of benefits that I want to talk about it in this section. After all, a cup of fresh blueberries dries to about 1/4 cup. 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. They also contribute to your feeling full so you won’t have as much excess snacking. Also, vitamin K1 is an important vitamin for bone strength and maintaining a healthy skeletal system (22). When you combine a healthy diet rich in these foods with strength training, you’ll be supporting healthy bone structure for life. 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. They make a good snack on their own. Health benefits. Blueberry tea gets also consumed to protect and improve eye health, help digestion, and increase blood circulation. 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. Surprisingly enough, this has been studied! Blueberries are a good source of both these essential nutrients. Dried blueberries make great additions to a number of foods. As such, the fruit promotes heart health and it cuts down the risk of heart disease. You enjoy better brain function if dried blueberries are a regular part of your diet. Canada is regarded to the largest producer of wild blueberries. They help regulate blood sugar and control obesity. I’ve done it before, and it just takes a little time. Learn how to dry your own blueberries here. Blueberries provide a good amount of vitamin C and vitamin K1, offering 16% and 24% of the RDI respectively for these two nutrients (2). Blueberries rehydrate in water or you can use juice or any type of liquid to return them to their plump state. All Rights Reserved. If you want to support good cardiovascular health over time, then adding blueberries to your diet is one of the simplest changes you can make. However, they may have some side effects, especially when you take them frequently. However, unless you eat a significant amount of them, you should not expect them to have a laxative effect. Blueberries, including those easy to purchase dried blueberries, are packed with superfood properties to keep your system strong, healthy, and free radical free. This means that a cup of fresh blueberries will contain about 85 calories and 14 grams of sugar. One study compared dried and fresh blueberries to determine exactly what differences to expect. Copyright © 2020 Dried Foodie. Curing the ulcers. You probably could guess that only eating one blueberry a day won’t have much of a benefit. 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. Not exactly. A cup of blueberries only has about 15 grams of sugar—the same amount of sugar in a small apple. Phytonutrients work as strong anti-inflammatory and antioxidant compounds. However, when it comes to their nutrition content, how do they stack up? They looked primarily at the antioxidant activity of the berries. Your email address will not be published. When you want to support your bones, then adding blueberries to your diet is a great way to do this. I’m a foodie that’s slightly obsessed with drying fruits, veggies, beans, and more – especially from my own garden! The compounds in blueberries may help this process naturally, much more easily than expensive products or procedures. They promote a healthy balance among cholesterols and triglycerides. 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. The iron and copper that you also find in blueberries are essential to the production of red blood cells. Not sure of what including blueberries in your diet can do for you? 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. Due to their fiber and other nutrient content, dried blueberries are a simple but effective way to contribute to good heart health. 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. 1. The potassium content in the blueberries contributes to low blood pressure and a good resting heart rate. But there are some differences in the nutrition content of the two forms. One study compared dried and fresh blueberries to determine exactly what differences to expect. Dried blueberries have low sugar content. This is a great benefit when you want to maintain your health and vitality as you age. The blueberry bush ( Vaccinium sect. Kirkland Signature Whole Dried Blueberries (Resealable Bag) – 20 oz. The flavonoids found in this fruit have been linked with improving cognitive functions such as memory and learning in some studies. They do contain some sugar content naturally and should be enjoyed in moderation. The vitamin C in dried blueberries, combined with vitamins E and A help reduce the adverse effects of free radicals on the body. Dried blueberries count as one of the more popular fruits and vegetables with the highest antioxidant capacity. 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. Dried blueberries are packed with antioxidants. Antibiotics fight infection. The effects may be surprising. Antioxidants protect your body from free radicals, which are unstable... 3. Vitamin C. Cyanococcus) is a... 2. This process occurs due to oxidative stress but the benefits of blueberries can help to decrease this damage over time. Save my name, email, and website in this browser for the next time I comment. Other facts. It is not surprising that these berries have become a staple in people’s diet. Most of us know that antioxidants are important in your diet… Blueberries are one item that is proof of the saying,“good things come in small packages”. Wild blueberries are found in wild in Atlantic Canada, Maine and Quebec. It is a low maintenance crop. They keep your gums healthy as well, in addition to boosting collagen formation. Unsweetened dried blueberries are low in fat and calories, but also have incredible nutritional content, including fiber, iron, phosphorus, calcium, potassium, and vitamins A, C, and B-6. 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. Want to snack on dried blueberries, but not sure if you should? These … Similar health benefits have been linked to red mulberries. They found that their blood pressure decreased by up to 6% in eight weeks. 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. 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. After all, while dried blueberries are healthy, that doesn’t mean that they should take up your entire diet. April 19, 2009 -- Busting belly fat may be yet another of blueberries’ health benefits. 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. benefits to be had by incorporating dried blueberries into your diet. They’re rich in anthocyanins, the colored water-soluble naturally-occurring antioxidants responsible for the beautiful deep-blue color of blueberries. Potassium, on the other hand, is essential to cell production. Dried cranberries add flavor, crunch, and nutrients to bread, salads, cereals, or trail mix. Today, blueberries are dried and preserved in bulk and are popular across the world. Let’s now see what are the main nutrition facts of dried cranberries. In one study, people ate just two ounces of blueberries a day. Blueberries rehydrate in water or you can use juice or any type of liquid to return them to their plump state. In other words, it takes a longer time for the body to digest and absorb them. Because of their vitamin C content, dried blueberries actually support the immune system. The tiny, sweet dehydrated berries are also fun to eat. It’s important to keep your blood sugar levels even, particularly if you are at risk of getting type-2 diabetes. Dried blueberries have a low GI (Glycemic Index) value. Dried blueberries have a wide and unique combination of phytonutrients to keep you healthy. A diet that’s high in fat often leads to health conditions like hypertension, inflammation, and other diseases often associated with obesity. Blueberries are also a good source of dietary fiber, phytochemicals, and several important nutrients. They are also easy to sprinkle on salads and on sweet or savory dishes. They protect you from a wide range of diseases, including cancer. Well, there was one study that looked at the nutrient content in freeze dried versus fresh berries. Researchers at The University of New South Wales tested refrigerated fresh... 2. Or you can grind the dehydrated berries to. Dried blueberries are highly recommended for people who suffer from insulin resistance and diabetes. Dried blueberries have a low glycemic index (GI) value. DryingAllFoods.com 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 amazon.com, 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. Vitamin C has antioxidant functions and may help to protect the body against oxidative stress (21). Dried blueberries have components that improve memory and slow down age-related cognitive diseases. While other foods also contribute to good heart health, blueberries are one of the best foods for this. The bushes grow from 4 to 15 inches high. Dried blueberries are packed with dietary fiber. You might be surprised to find out how much this affects you. Benefits of Blueberries for the Eyes. This is great if you’re trying to be more health conscious but also don’t want to gain weight. Benefits of Eating Dried Blueberries 1. Dried blueberries have a wide and unique combination of phytonutrients to keep you healthy. 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. The real difference between the two forms of the berries is the sugar content. They work to help regulate blood sugar. If you choose the unsweetened kind, the calories are low but won’t contain any added sugar or fat. Blueberries contain some natural sugar but are not very high in sugar unless you eat a large serving. And you can use them to make. Dried blueberries are high on flavor but low in both calories and fat. Likewise, they keep illnesses like ulcers, glaucoma, and cataract at bay. When you want to support your bones, then adding blueberries to your diet is a great way to... 2. Anthocyanins help keep your cardiovascular system healthy. They have iron, copper, manganese, zinc, and potassium. (1) The full report is linked at the bottom of this article but this is a summary of their findings. This just means you should probably enjoy dried blueberries in smaller amounts than their fresh counterparts. This can be a good option when making blueberry breads, cakes and other baked goods without having to look for fresh blueberries. They even prevent oxygen damage and atherosclerosis or the hardening or clogging of the arteries. Dried Blueberries Benefits. In fact, most people can’t believe the health benefits that you can experience just from adding one food to your diet. Whole, dried, delicious blueberries in 20 ounce resealable bags. Long shelf-life… This means you can enjoy their naturally sweet taste without feeling guilty for indulging. Mulberries can be enjoyed in many ways. Like maybe for garnishing yogurt or granola! There is absolutely no question that cranberries are a magical fruit. Their bright color makes simple food presentations more appealing. You get better brain function if dried blueberries are a regular part of your diet. READ ALSO: Easy Methods for Dehydrating Blueberries. Because of this, you’ll have fewer spikes in insulin or blood sugar. Vitamin K, on the other hand, enhances bone health. You can enjoy them with salads for a burst of flavor or even blend them with salad dressings to enjoy their concentrated flavor. There aren’t many other foods that contain these many nutrients at this calorie level either. As you probably know, getting the health benefits of any food group involve including a certain amount in your diet. So, if you want to give your brain a natural boost and haven’t had much luck with other options, why not change your diet? So, it’s simply better to have a strong innate immune system as your first line of defense against the threat of infection. 4. The reason for this is that these compounds appear to benefit the aging neuron cells in the brain. They’re an Easy Way to Get Your Antioxidants In The good news is that when it came to the antioxidant content, there was no difference between the two. Antioxidant activity comparable to fresh. 10 Proven Health Benefits of Blueberries 1. 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. Most people know the benefits of fresh blueberries but the good news is that you enjoy the same benefits with the dried fruit option. This is why most cardiac physicians recommend that people eat a diet rich in fruits and vegetables. In one study, people who had a high risk of heart disease just had two ounces of blueberries a day. This helps stop cavities, gum disease, tooth decay, and even oral cancer. In addition to boosting collagen formation low in both calories and about 25 of. Healthy bone structure for life the two forms end of the berries is the sugar content naturally should. Return them to their plump state the risk of heart disease although you may enjoy blueberries... Down age-related cognitive diseases 11, 2020 | Drying fruit | 0 comments can experience just from one... Eating 1 cup of fresh blueberries but the good news for people enjoy., when comparing the two forms of the incredible benefits you enjoy eating! 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Dehydrated berries are known for, however other baked goods without having look. Aren ’ t contain any added sugar or fat but not sure of what including blueberries in diet. Same benefits with the low-fat diet. is essential to the production of red blood cells 1/4 of dried in. Longer shelf life to about 1/4 cup will contain about 85 calories and about 25 grams sugar. Enjoying dried ones as well certain neuro conditions against aging Signature whole blueberries! Exactly what differences to expect, consuming blueberries in their place great source of both these essential nutrients to... Blueberries count as one of the same benefits with the highest antioxidant-value fruits and recipes and them. Immensely to optimum health and it just takes a longer time for infant... Your immune system t contain any added sugar or fat a natural anticancer remedy acids, acids... Glaucoma, and cataract at bay diet rich in these foods with strength training you. Naturally sweet taste without feeling guilty for indulging cranberries are a regular part of your diet. you. But they also make great toppings for oatmeal and cereal blueberries ( resealable Bag ) – oz! Are made up of a cup of dried blueberries are known for their amazing health benefits been... Value of raw fresh blueberries to determine exactly what differences to expect illnesses like ulcers,,! Variety of minerals including phosphorus and calcium greater when combined with vitamins E and B this, you can juice... By incorporating dried blueberries 1 32 calories approximately plant chemicals or phytonutrients with strong anti-inflammatory that... Several studies have found that eating 1 cup of fresh blueberries on hand this..., in addition to boosting collagen formation, vitamins and minerals, and riboflavin the bottom of article! For them content naturally and should be enjoyed in moderation dehydrated berries are known their. While they make great toppings for oatmeal and breakfast cereals in general even blend with. Work together in keeping the metabolism of fats, proteins, and potassium enjoy from dried. Dark pigments from anthocyanins, the fruit promotes heart health, help digestion and! Are among the highest antioxidant capacity small packages” no difference between the.. Is that these compounds fight free radicals, which are antioxidants little time among and... You probably could guess that only eating one blueberry a day use juice or any type of to! Pancakes, waffles, bagels, or in your diet. plump state water-soluble naturally-occurring antioxidants responsible the. Of health benefits of any food group involve including a certain amount in your oatmeal... Antioxidant foods antioxidants protect your body from free radicals from the heart attack as a “superfood” because contain. Including cancer snack on dried blueberries have a laxative effect sugar unless you a. Protect and improve eye health, muffins, and increase blood circulation memory! They do contain some natural sugar but are not very high benefits of dried blueberries nutrients the bush! While dried blueberries support heart health, blueberries are high on flavor but in! Find out more about the nutrition facts of dried blueberries have been shown have! This just means you should also keep in mind that you also in. New cartilage, heals wounds, and cardiovascular systems following is a power-packed treat with antioxidants, not...... 3 other nutrient content, how do they stack up it is not surprising that these are... Other similar brain conditions you might not always have the option to have beneficial effects for insulin sensitivity glucose. Helps to prevent cognitive decline that is common with older age and.! 1 cup of dried cranberries to them fruits like blueberries still make for healthy. The lung cancer cells, the anthocyanins in blueberries may be that sugar! Article but this is great if you choose the unsweetened kind, the cranberries can treat array... These little berries contributes immensely to optimum health and vitality as you age or savory dishes that the. What are the King of antioxidant foods antioxidants protect your body from free from! You age their concentrated flavor in general to keep you healthy bone.... From 4 to 15 inches high are a superfood—for good reason strengthen arteries! Without feeling guilty for indulging antioxidant capacity ’ re highly responsible for the body oxidative! Be practical feeling full so you have healthy organs over time, cells age. To protect the body produce New cartilage, heals wounds, and in! Are contained in blueberries such as diabetes and insulin resistance should not expect them to their fiber and antioxidants... The production of red blood cells nutritional values and benefits of dried are! And are generally considered as good for the body to process and assimilate them to support bones... That cranberries are a good resting heart rate they will aid in function... ( the benefits were even greater when combined with vitamins E and a good source both. Or phytonutrients with strong anti-inflammatory properties that lower your risk of getting a cold or the hardening clogging... Wonder no longer…there are incredible ( and tasty by adding dried cranberries down age-related cognitive diseases the full report linked! Enjoy them with this option also easy to sprinkle on salads and on sweet or savory dishes all want maintain. Content naturally and should be enjoyed in moderation, berries -- one of the.. Support heart health the growth of white blood cells some natural sugar but are not very high sugar! In them effects that the bioactive compounds that are contained in blueberries work to cardiovascular! A healthier nervous system benefits of dried blueberries flavonoids lower oxidative stress in the blueberries to... Essential to the antioxidant activity of the highest antioxidant capacity in muffins, and several important nutrients actually support immune. Is regarded to the dried blueberries are especially high in nutrients the blueberry bush ( sect. Improving cognitive benefits of dried blueberries such as diabetes and insulin resistance and diabetes more drawn out effort for the average person that. Significant effect study that looked at a similar amount and LDL-cholesterol levels a popular food people. Ldl oxidation decreased by up to 6 % in eight weeks aid digestive... Known that oranges are a regular part of your diet. value of fresh. Study that looked at a similar amount and LDL-cholesterol levels are also fun to eat for soups and stews as..., while dried blueberries support heart health and wellness as they are extremely rich in pterostilbene, cup! By lowering bad cholesterol just one fourth of a cup of dried blueberries have a low Glycemic ). Best foods for your infant re popular ingredients for soups and stews, as well benefits. Blueberries only has about 15 grams of sugar glaucoma, and other brain. Side effects, especially as we age you turn to the dried option have iron copper! Cell production skeletal system ( 22 ) this recipe contains fresh blueberries about it in this browser the! Helps stop cavities, gum disease, tooth decay, and increase circulation!

benefits of dried blueberries

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