Benefits of Blueberries + Blueberry Powder Nutrition And Uses
The Benefits of Blueberry Powder
The nutritional power of Blueberry Powder is amazing, and it is a great out-of-season alternative to fresh blueberries.
Nothing beats the juicy sweetness of ripe, organic blueberries but we don’t always have the choice of fresh fruit.
Blueberry Nutritonal Facts
SCIENTIFIC INGREDIENTS & NUTRITION VALUES IN 2021
|Nutritional Facts||100g||pouch 50g||15ml 1 tbsp|
|Calories||1414 kj / 365 kcal||757 kJ / 183 kcal||91 kJ / 22|
|of which Saturated||0.2g||0.1g||0.01g|
Frozen blueberries, while still giving some nutritional benefit, just doesn’t have the same palatability. This is one of the reasons why blueberry powder is such a great choice. The concentrated taste of the blueberry powder, made from freeze dried berries, is perfect for adding to smoothies.
They have taken the frozen blue berries and turned them into the powdered description which then contradicts the next sentence that says why freeze dried berries are better… I really think this is the first problem we need to sort out before worrying about content and filler.
Blueberry powders are packed with antioxidants and phytonutrients and have increased bioavailabilty when consumed in powder form. Blueberry powder can be used for adding to muffins, cereals and frozen yogurts.
Top Blueberry Powder in 2021 is Micro Ingredients Organic Blueberry Extract 50:1 Concentrate. It is great.
BLUEBERRY POWDER For Tea Lovers
What is Blueberry Powder?
Most of us have tasted blueberries at some stage in our lives, or at least had some kind of blueberry flavored cake or drink. But fresh blueberries can be quite expensive and if you like using them regularly for their health benefits then buying a blueberry powder product often works out cheaper in the long run.
The powder goes further and still contains beneficial active ingredients (source).
Blueberries have long been used medicinally, the leaves and fruit have been taken as teas to treat a wide range of ailments. The berries have been used to make wines, elixirs, syrups and liquors.
The blueberry is wildly popular among health enthusiasts. I recommend adding this fruit to your regular diet.
Blueberries are packed with antioxidants called anthocyanins.
Eating just 10 berries 3 x week is enough to feel their benefits, which include improved circulation throughout the body from treating gum infections to reducing swelling of feet and ankles.
Blueberry powder is made by extracting and squeezing the pulp, skin and seeds of the berries using a low thermal, freeze drying method. This process locks in the nutrients and most good quality brands will be preservative free and organically produced and grown. The powder can also be used in making your own DIY skin care mask.
Different Types of Blueberries
The blueberry is native to North America and is part of the genus Vaccinium. This genus includes loganberries, cranberries, and huckleberries.
You get wild blueberries and cultivated ones. The wild ones creep along the ground and are smaller in size, which means there is more skin. More skin means more antioxidants.
Therefore 1 cup of wild berries will have double the antioxidant value compared to cultivated berries. Of all the berries it is the blueberry that is highest in anthocyanins, which is the flavonoid responsible for the deep purple coloring.
Benefits of Frozen blueberries and Blueberry Powder
Blueberry Powder are loaded with goodness, whether eaten fresh, used as a supplement in smoothies or taken as a tea. They are known for being high in antioxidants. They are high in fiber and loaded with vitamins, essential minerals and trace elements, exactly what is needed to keep your heart, mind and circulatory system functioning well.
1. blueberry powder Packed with Antioxidants
- Antioxidants are the molecules that prevent the oxidation of free radicals which in turn can damage healthy cells.
- Antioxidants reduce inflammation (Source) and help to boost the body’s immune system.
- Antioxidants often work in conjunction with other phytonutrients present in fruit and their combined reactions cover a range of benefits from increasing the body’s ability to absorb nutrients more efficiently to improving general vitality and increasing energy levels.
Antioxidants are not destroyed through the process of extracting fruit and producing powder so you still reap the benefits you would get from eating fresh blueberries.
2. Crammed with Vitamins and Minerals
- Blueberries are high in vitamins C, A and K.
- They contain calcium, potassium, magnesium and phosphorous
- Also present in trace amounts are copper, manganese, iron and zinc
3. Loaded with Fiber
Fiber is essential for healthy digestion and nutrient assimilation. Blueberries have roughly 3.7g of fiber per 150g which is about a cup’s worth. This makes up between 15-20% of your daily recommended allowance.
4. Full of Phytochemicals
Blueberries are full of phytochemicals like resveratol, bioflavonoids, and anthocyanins and proanthocyanidins. These phytonutrients are anti-inflammatory, antioxidant, anti cancer, anti microbial and anti adhesive.
Antioxidants are phytochemicals that work synergistically with vitamins and minerals to heal the body.
Benefits of using BLUEBERRY POWDER Regularly
The list of diseases and health conditions that can be prevented is just by eating blueberry 3 or more times a week is astonishing.
Antioxidants improve circulation
The action of antioxidants creates better circulation throughout the body. This means the whole body benefits. When the circulation in a person is functioning the blood supply to organs and cells is sufficient.
With good circulation, your cells receive enough oxygen and vitamins and nutrients can be carried and supplied to all parts of the body.
Bad circulation could lead to a host of health issues like:
- kidney damage
- varicose veins
- heart diseases
- high blood pressure
Health Benefits Of Blueberries For Skin
Blueberries Help To Prevent Skin Aging
Blueberries May Be Effective Against Skin Cancer
Blueberries Help Fight The Causes Of Skin Ageing
Blueberries Help Reduce Acne
Read more on our “benefits of blueberries for skin” article.
BLUEBERRY POWDER may prevent cancer
Cancer is the result of chronic, excessive oxidative stress. Blueberries contain a range of antioxidants like anthocyanins and proanthocyanidins. These neutralize free radicals in the body that damage cells. If a person doesn’t take in enough antioxidants, oxidative stress occurs.
The high content of antioxidants in blueberries, especially wild blueberries, may boost the body’s immune system and reverse the effects caused by oxidative stress.
Freshly squeezed blueberry juice is also high in potassium, another essential nutrient that prevents cancer.
Cardiovascular disease and Resveratrol
Heart disease is the result of hardening of the arteries, called atherosclerosis. When the blood becomes fatty, cholesterol forms. Eventually a hardening of the arteries occurs. This leads to cardiovascular disease.
Resveratrol is found in the skin of blueberries. This compound lowers LDL (bad) cholesterol and thins the blood. The platelets in blood lose the fat as well as the ability to build up on the walls of arteries, reducing risk of heart disease.
Bioflavonoids and Vitamin C for Eye Health
blueberry powder is high in vitamin C which contain bioflavonoids. Bioflavonoids act as antioxidants.
Macular degeneration is a condition that occurs when the blood vessels and fragile capillaries in the eye are damaged by wear and tear, sunshine or a weakening system through poor diet.
As the capillaries burst and heal, scars form inside eye, oxidative damage occurs at cellular level and eyesight deteriorates. The bioflavonoids, like those found in blueberry powder, can reverse the oxidative damage and prevent macular degeneration.
Improved eye health would also improve the condition of night blindness.
Helps for Arthritis, Joint Pain and Gout
Conditions like arthritis, gout, muscle and joint pain (source) are all symptoms of inflammation. Inflammation in the body is a condition that occurs in the early stage of diseases and is a sign of infection or dis-ease which points to more serious underlying conditions.
Antioxidants in blueberry powder have anti-inflammatory properties.
Increasing your intake of foods high in antioxidants, like blueberries and specifically wild blueberries, may reduce inflammation and ease the pain associated with arthritis, swollen feet and ankles, gout and joint and muscle pain.
Prevent Age Related Diseases
Blueberry powder contain a host of antioxidants like resveratol, anthocyanins and pterostilbenes. These phytonutrients are not destroyed through freezing methods, like vitamins are. They contain anti-inflammatory and antioxidant properties.
Oxidative stress caused by free radicals can cause plaque to form on the brain. This impedes the flow of blood and oxygen to vital cells and aging occurs at a faster rate. This can lead to poor memory, cognitive dysfunction and even Alzheimer’s Disease.
The antioxidants in blueberries may improve memory and slow down aging, reducing the risk of dementia and improving brain function.
Relief from Urinary Tract Infections (UTI)
Blueberries have polyphenolic compounds called proanthocyanidins, which have anti microbial, anti adhesive and anti-inflammatory properties.
Urinary tract infections present as cystitis and bladder infections. Left untreated they can even cause kidney disease.
The proanthocyanidins and biofavonoids in blueberry powder may inhibit the growth of harmful bacteria and also prevent it from attaching to the walls of the urinary tract. The anti-inflammatory properties may also bring relief to people who have already got a UTI.
Health Issues Related to Refined Sugar
Refined sugar is a major cause of conditions like diabetes and obesity. A diet high in sugar also causes intestinal disturbances due to yeast infections that can develop from high sugar intake.
Yeast infections kill off healthy gut bacteria that produce vitamin K, essential for correct blood viscosity.
Hypoglycemia occurs when a person’s blood sugar levels drop too low and can cause mild to severe symptoms from dizziness, confusion to comatose states.
Blueberries are high in natural, healthy sugars which can bring people out of a hypoglycemic state.
They also have a low glycaemic load, meaning they also stabilize blood sugar levels. This means your appetite regulates, helping to stay full longer, aiding weight maintenance. It also assists with diabetes. The GL of a serving of blueberry powder is only 5.
Eating yogurt (with probiotic cultures) mixed with blueberry powder or fresh berries will improve intestinal health, ensure healthy gut flora and aid weight loss.
Blueberries (fresh or powder) should be added to everyone’s regular diet, as the benefits are too amazing to ignore!
3 Major Side Effects OF Eating Too Much Blueberry Powder
Blueberry powder contain high levels of salicylates. So if you are allergic to something like aspirin, eating blueberries would cause you to break out in a rash or develop a headache.
For diabetics, taking too large a dose of a blueberry powder may bring on low blood sugar and cause dizziness.
This can be avoided by ensuring you eat the fresh berries or take in a powder that is 100% pure berry extract and has not been boosted with other herbal fillers.
The brands I have reviewed below are all safe for diabetics. As long as they only take the recommended dose.
Diabetics also need to use caution when taking the leaves of blueberries (fresh or powder) in tea form as this remedy will also cause blood sugar levels to drop.
Vitamin K overload
For people taking medication that thins the blood, eating large amounts of blueberry powder can cause an increased risk of bleeding. This is due to the high levels of vitamin K found naturally in blueberry powder. For healthy people there is no risk.
Blueberry powder: How much should we eat daily?
Fresh Berries: Just by adding ¼ cup of fresh berries to your diet 3 x week will improve your overall health. Your energy will increase and your immune system will get stronger.
Adding ½ cup to your daily diet would be even better because then your body will even start to heal from more serious health issues mentioned above.
Blueberry Powder: Depending on the product you choose to buy you will need to take between 1 level teaspoon and 1 level tablespoon to get full nutritional benefits that blueberries have to offer.
You only need to take this amount once a day. It is very easy to add blueberry powder to your daily diet.
How To Use Blueberry Powder
Some Ideas for Adding Blueberry Powder : Use 1 or 2 level teaspoons or 1 level tablespoon per serving. So if you are making for more than one person adjust accordingly.
Smoothies: Add banana, blueberry powder and equal amounts of coconut milk and water with a dash of organic cinnamon powder.
Veggie Juices: Juice carrot, cucumber, dates and blueberry powder for a really vital start to your day.
Baking: Add blueberry powder to your muffin mix. TIP: add the powder to dry ingredients and then mix.
Breakfast: Whether you are eating hot or cold oats, just add powder and stir in. Do the same for yogurts.
Desserts: Add to frozen yogurts or dairy treats. Blueberry powder is a delicious flavor to add to vanilla milkshakes too.
Where to Buy Good Quality Blueberry Powder
The products listed below are good choices when buying blueberry powder because
- They contain 100% blueberries.
- They contain no preservatives or additives.
- And are organically grown.
- For extra strength antioxidants pick a wild blueberry powder.
Note:Always check the label to see what the recommended dose is for that particular brand, although you can always add more or less depending on your personal taste.