Blueberry (likapa) is a fruit that has recently increased in popularity and is frequently used in weight loss diets. So, is it as useful as it seems? How many calories does it have? How is the distribution of nutrients
? Are there any health risks, if so, what are they? To answer these questions, let's take a closer look at blueberries
Blueberries are a fruit adapted to temperate climate conditions and botanically belong to the group of real grapes.
Blue berry, which started to be grown in the USA in the early 1900s, has a wide range of uses in fresh consumption and in the food industry. The wild blueberries that are being cultivated are high bush blueberries (Vaccinium
corymbosum L.), rabbiteye blueberry (Vaccinium ashei Rehd.) and low bush blueberries of northern and southern origin.
They are varieties of blueberries (Vaccinium angustifolium). In our country, especially the Black Sea Region (Artvin, Rize, Trabzon, Ordu, Giresun, Gümüşhane, Samsun, Sinop, Kastamonu,
Zonguldak, Bolu, Bartın and Düzce), the Marmara Region. Wild forms (V. vitisidea, V.
myrtillus, V) in the flora of (Kocaeli, Sakarya, Istanbul, Kırklareli, Bursa and
Balıkesir) and Eastern Anatolia (Erzurum-Şenkaya and Ardahan). uliginosum and V. arctostaphyllos), studies are continuing to adapt blueberries and popularize their cultivation. Blueberries are known in our country by names such as likapa, blueberry, ligarba, bearberry, morsivit, bush strawberry and Trabzon tea.
The components in blueberries prevent age-related loss of memory and motor skills, It helps prevent oxidative damage
and inflammation. In a study published by the Jean Mayer Center for Research in Human Nutrition at Tufts University, mice were fed blueberry extract for 10 years, and even as the mice aged, those fed blueberry extract had better results
They showed high performance. Apart from this, blueberries have antioxidant properties and are protective against cancer due to the phenolic compounds they contain. It also contains vitamins (C
and E) and carotenoids, oxidase They stand out as effective compounds in protecting against diseases related to stress.
Blueberries have a protective effect against hypertension, thanks to the anthocyanin pigment they contain.
In a study lasting 14 years, involving 134,000 women and 23,000 men, it was found that the risk of hypertension was reduced by 10% in those who consumed more than 1 teacup (125 ml) of blueberries per week, compared to those who did not consume any. It also reduces the risk of colon and ovarian cancer.
A study found that a compound called pterostilbene found in blueberries provides protection against colon cancer. Due to its anti-inflammatory properties, it has the ability to suppress tumor growth in the colon. In another study conducted on women, it was found that high intake of blueberry flavonoids reduced the risk of ovarian cancer by 34%.
High fiber, antioxidant capacity. and protects heart health with its feature of reducing bad cholesterol.
In a study conducted on 93,000 women in 2012, women who consumed 3 or more servings of blueberries and strawberries a week had a 32% higher risk of heart attack compared to those who consumed these fruits once a month or less. It has been determined to be less.
The extract is used in the treatment of some eye diseases: Studies show that 20 mg ß-carotene le
combined blueberry extract is used in eliminating the adaptation problem of the eye during day and night
It has been revealed that it is effective.
Blueberries contain polyphenols, salicylic acid, carotene, fiber, folic acid, vitamin C, B
vitamin, potassium, manganese, magnesium, iron, It contains many antioxidant compounds such as riboflavin, niacin, phytoestrogens, and despite such beneficial properties, it is also very low in calories. 1 tea
cup (100gr) of fresh blueberries is approximately 45 calories. Blueberries contain 83% Water, 15% Carbohydrate, 1.5% Fiber, 0.7% Protein, 0.5% Fat. Nutritional content of 100 g blueberries; 89mg. Potassium, 10
mg. Phosphorus, 6 mg. Calcium, 5 mg. Magnesium, 0.6 mg. Selenium, 0.28 mg. Manganese, 0.17 mg .
Iron, 0.11 mg. Zinc, 13 mg. Contains Vitamin C. When we look at dried blueberries, their calorie content increases. When we calculate calories in the same amounts, that is, 100gr, we encounter a value of approximately 300
calories. We should be careful when consuming dried blueberries, not exceeding 2 tablespoons
.
The findings of the research at the University of Michigan show that blueberries prevent metabolic syndrome and cardiovascular diseases by preventing fat around the waist.
It is an obstacle
. Here, blueberries balance insulin levels, making them stand out as an alternative food, especially for those who suffer from sweet cravings. It was observed that the body fat in the mice was completely melted in mice that were given a 90-day light diet based on blueberries.
Are there any harms of blueberries?
It is still a known side effect of blueberries. has no effect. The leaves and fruit of the plant can be used safely
. However, the substance obtained from its leaves contains tannin. Therefore, if consumed excessively, it may cause extreme weight loss, heart spasm or fatal consequences. Additionally, if there are medications that are used regularly, blueberries may reduce their effects. The plant, which has an effect on preventing blood clotting, may cause excessive bleeding in women during menstrual periods.
Since it prevents blood clotting during any injury, it may cause excessive blood loss
. For this reason, it is recommended not to consume foods or beverages containing blueberries, especially before or after a surgical intervention. It should not be forgotten that people who use blood thinning medications may experience the negative effects of the drug if they consume products prepared with blueberries.
As a result, blueberries have many benefits in addition to their fat burning effects. It has a protective effect against the disease. Due to these effects, it is beneficial to include it more in our healthy diet.
Sources
1. Austin, M.E., 1994. Rabbiteye Blueberries. Development, Production and Marketing.
Agscience Inc., Florida, USA, 160 pp
2. Çelik, H. 2006a. Blueberries (likapa). http://www.uzumsu.com/dosyalar/likapa-sistmtk-
botany-kült.pdf- (Access date: 18.08.2011).
3. Davis, P.H. 1978. Flora of Turkey and East Aegean Islands. Edinburgh Univ. Press. 6:89-108.
4. Characterization of Phenolic Compounds of Blueberry Fruit Growing in Turkey, Journal of Food and Feed Science - Technology 15: 9-18
(2015)
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