Dried blueberries: uses and nutritional benefits

THE Blueberries contribute to vision. They would help toslow the progression of certain pathologies touching the eyes:

• Amd: Age-related macular degeneration causes partial loss of vision. Inappropriate exposure to light increases the risk of developing AMD. Blueberries limit the damage caused by light, either by reducing oxidative stress or by facilitating the regeneration of rhodopsin (pigment present in the eyes).

• Diabetic retinopathy: This complication of diabetes is caused by an imbalance in blood sugar levels. Blueberries reduce oxidative stress which damages the small blood vessels of the eyes. By preserving retinal blood vessels from oxidative stress, Blueberries slow the progression of the disease.

Chows consume?

• According to the various studies observed, it seems that an average of 200 g of fresh blueberries per day would be sufficient to benefit from the benefits of blueberries. Scientifically, no indication has been given for dried blueberries. Health recommendations recommend 30 g of dried blueberries per day.

• Prefer blueberries from organic farming, wild, seasonal and local. Thanks to these criteria, we ensure that we benefit from the micronutrients of Blueberries.

THE Blueberries contribute to the balance of intestinal transit. Indeed, they benefit both slow transit and too fast transit. 100 g of fresh blueberries provide around 2 to 3 g of fiber. Fiber modulates the texture of stools and contributes to the health of the intestinal microbiota. This is useful in cases of diarrhea: the stools are less soft and the intestinal flora is restored. Also, the phytonutrients of Blueberries would be useful in cases of constipation. We still don't know how phytonutrients actually affect transit. However, it seems that these act on the symptoms of constipation (abdominal pain and consistency of stools).

Finally, a meta-analysis suggests that Blueberries would be useful in cases of irritable bowel syndrome. 

Advice from the dietitian nutritionist:

• In case of diarrhea: consume 100 to 150 g of fresh blueberries per day, until symptoms improve.

• In case of constipation: consume 30 g of powdered blueberries, 200 g of fresh blueberries or 25 g of dried blueberries per day, until symptoms improve.

• In case of irritable bowel syndrome: in agreement with a health professional, consumption of 25 g of blueberry powder per day, for six weeks, would be effective in reducing the symptoms of the syndrome.

THE Blueberries help reduce oxidative stress by participating in the contributions of vitamin C. In fact, 100 g of fresh blueberries provide a little less than 10 mg of vitamin C, or around 12% of the daily requirement. Also, the Blueberries would have many phytonutrients also capable of reducing oxidative stress, such as flavonoids and anthocyanins. It is known that there is a correlation between the concentration of phenolic compounds in fruits and their antioxidant capacities.

Advice from the dietician-nutritionist:

• Consume 100 to 150 g of fresh blueberries per day.

• To maximize the vitamin and antioxidant contents in Blueberries, prefer local Blueberries, from organic and seasonal farming.

Blueberries have several benefits in the event of diabetes. Indeed, various studies observe that Blueberries have a hypoglycemic effect. Scientists do not know how Blueberries affect blood sugar levels, but they suggest that it is the polyphenols in Blueberries that provide it.t this property. Thus, Blueberries would be interesting for limiting post-prandial hyperglycemia, which helps to balance blood sugar levels.

Also, thanks to the antioxidant potential of Blueberries, they slow the progression of diabetes complications, such as diabetic retinopathy or cardiovascular disorders.

However, it is obvious that you should not eat too much Blueberry. The presence of sugar in Blueberries, as in all fruits, requires being reasonable on the quantities consumed.

Advice from the dietician-nutritionist:

• A daily portion of Blueberries corresponds to 150 g of fresh Blueberries.

• Dried blueberries should be considered sweet products. In this case, in case of diabetes, the quantities must be revised downwards. It is recommended to consume a maximum of 15 g of dried blueberries per day.

By their antioxidant composition, it has been suggested that Blueberries could improve skin appearance. Indeed, antioxidants can limit skin aging, restore radiance and a healthy glow to the skin. Gold no solid scientific evidence observe a correlation between consumption of Blueberries and improvement in the appearance of the skin. 

Some scientific studies suggest that the extract of Blueberries stimulate hair growth, and that anthocyanins limit hair loss. However, the latter are made in vitro (in test tubes). In addition, they do not use Blueberries directly, but fragments or concentrates of Blueberries. With these studies, it is impossible to conclude on the effect of Blueberries on hair. THE results are too fragile and rare to give Blueberries such a property.  

Wrongly, Blueberries have often been attributed to an impact on vision performance. This idea is believed to have originated during World War II. Indeed, British soldiers would have had an unparalleled ability to discern shapes in the dark thanks to their consumption of Blueberry.

Since then, scientific research on this subject has been numerous and very few have observed conclusive results. Thus, to date, scientific evidence suggests that Blueberries do not improve night vision.