Small fruit but that presents a nutritional composition exceptional. Known for its antioxidant power, blueberries are a delicious food.
The plowing or abrunho is a fruit that grows on evergreen bushes with little more than half a meter tall.
In Europe the species is more common Vaccinium oxycoccosand are small berry similar to the blueberry but with a different color.
This fruit grows commonly in the environment wild, but that is not why you will no longer have unique properties and very good for the health.
NUTRITIONAL COMPOSITION OF CRANBERRY
The cranberry is a good source fiber and each, half a cup of this fruit (about 55g serving) offers us:
- Energy: 25 kcal;
- Carbohydrates: 7g.
In terms of vitamins, the main ones that make up this food are vitamin C, vitamin E and vitamin B5. The minerals present are copper, manganese, and iron.
This fruit is rich in antioxidants, particularly flavonoids. These components are concentrated mainly in the skin/peel.
We must not forget that this fruit in its fresh is also rich in water, and so it is a good option to hydrate.
BENEFITS OF CRANBERRY
The consumption of fruits and vegetables is associated with reducing the risk of numerous health conditions adverse.
Let’s enumerate the main beneficial effects of this food.
1. INFECTIONS IN THE URINARY SYSTEM
To be rich in proanthocyanidins, a natural metabolite the natural, the cranberry helps reduce the adhesion of certain bacteria on the walls of the urinary tract, which in turn fight infections.
In this field, the cranberry juice is not as effective as in capsules of powder, because, if you get this type of concentration in the beverages.
2. CARDIOVASCULAR DISEASE
Some studies suggest that the polyphenols present in this food can reduce the risk of cardiovascular diseasesbecause it reduces blood pressure through mechanisms anti-inflammatory drugs.
Some of the most recent researches in this field have shown that blueberries produce beneficial effects in the reduction of the progression of malignant cells.
These benefits have been demonstrated in the case of cancer of the prostate, liver, breast, ovaries and colon.
The same compounds that help prevent urinary infections are also beneficial for the oral health, preventing bacteria from settling on the teeth and preventing inflammation in the gums.
Proanthocyanidins make this fruit a very powerful in fighting bacteria and unwanted, in this case the bacteria attack the stomach, such as H. pylori.
This bacterium is known to attack the stomach, causing gastritis, ulcers and even cancer in the stomach.
ADVERSE EFFECTS AND PRECAUTIONS TO TAKE WITH THE CRANBERRY
In adequate amounts, cranberries are considered safe for the health of most people. However, its consumption in excess can cause problems in the stomach and intestinal disorders.
Another caution relates to the kidneys because of the cranberry may contain large amounts of oxalate.
This component exists in the kidney stones and why we should avoid ingesting large amounts of the same. The shapes dried and concentrated, are the most worrisome in this aspect.
WHEN AND HOW TO CONSUME CRANBERRY?
Are typically harvested in September, so the best time to consume is in the fall, at which time if you have firm to the touch and wrinkle-free.
The ideal is to choose always fresh and not the ones that come in cans, which have more sugar added.
In Portugal does not celebrate Thanksgiving Day, however, the cranberry is one of the protagonists of this day in the United States of America.
The sauce cranberry part of the majority of the revenue for this day, which include cakes, sauces for desserts, among others.
TIPS OF USE IN THE KITCHEN:
- Make a mixture homemade containing dried fruits, seeds and cranberries dry. An option of a snack delicious.
- Add blueberries frozen to your smoothies. The taste will be unmistakable.
- If you have the habits to eat oatmeal, you can add in the prepared cranberries dried. The same applies to whole grains.
- If you make a cake, you can put the blueberries fresh for up to do coverage. Not only will you have a cake with beautiful decoration, but it will also add extra flavor.
- The pies are excellent preparations where you can add in blueberries. Is an apple pie or red fruit, is not going to regret having done so.