Recap
Berries are very small, juicy, delicious edible fruit, they are widely seen during the summer season. Although, they can be sour as well, Yes! they are best eaten fresh, but can also be used in, jams, syrups, cakes, ice-creams, snacks or juices.
According to botany, a berry is a fleshy fruit with seeds, produced from a single flower containing one ovary
Berries are believed to have originated from North America but grown for commercial purposes across the America and Europe.
Blueberries
Blueberries are very delicious, low in calories, packed with vital antioxidants, are loaded with vitamins and minerals to help fights against diseases in the body
Blueberries grow in bunch, and have various colours ranging from blue to purple-black. The fleshy fruits is tart-sweet and encases tiny, edible seeds.
Fun Facts
1. Do you know that a daily cup of blueberries can give 24% of a you recommended daily portion of vitamin C your body requires?
2. Do you know that dieting with blueberries can aid weight loss and promote good bowel movement?
3. Blueberries can serve as sweeteners and flavours in your meals, snacks or juices such as; waffles, pancakes, yogurt, oatmeal, or cereal, smoothies, breads, deserts and lots more!
Blueberries Nutritional Value
The following nutrition information is provided by the USDA.
A cup of raw blueberries (148g) provides:
- Calories: 84 kcals
- Fat: 0.5g
- Sodium: 1.5mg
- Carbohydrates: 21g
- Fiber: 3.6g
- Sugars: 15g
- Protein: 1gB
- Vitamin C: 14.4mg
Additionally, Blueberries are an excellent source of vitamin C, vitamin K, and manganese.
How do I prepare Blueberries before Eating them
Don’t worry you do not need to break the bank before you prepare a blueberry meal or smoothies suitable for you, all you need is a little preparation before eating.
First start by selecting a fresh blueberries then proceed to wash with a splash of white vinegar for disinfecting purposes just before eating.
Blueberries are best served at room temperature, so remove from the fridge 25 minutes before serving.
Although, blueberries are perishable food, it’s best you are ready to eat or make use of them before usage.
Are Blueberries harmful for Babies?
Babies can never get tired of crawling, learning or trying to reinforce sounds they hear, their bodies and brains will require plenty of carbohydrates to fuel their activities.
Considering blueberries are a natural source of carbs, they will also make an excellent choice for something sweet for baby without added sugar.
Additionally, the fiber found in blueberries can aid healthy digestion, which could sometimes be an issue as you discover food sensitivities or the best choice of formula for your baby.
Right Time to Introduce Blueberries to your Babies
Frankly speaking, when to introduce solids will vary babies to babies as their body system differs, but it is advised to introduce foods other than breastmilk and formula from the period 6 months.
It is necessary to start out by serving blueberries in a purée this is because blueberries remain a choking hazard until baby is 12 months old, according to the CDC, and should not be served in whole form until baby is confident with chewing.
When a baby can chew completely and safely, blueberries can be served in their raw, whole form.
How to Make a Purée
All need is a blender and about 15 minutes of your time. To begin, get a fresh or frozen berries in any amount you like. (Half a cup of blueberries will yield about 4 ounces puréed.)
- Wash berries very thoroughly with clean water and a drop of white vinegar for disinfecting purposes. Let it dry or use a kitchen roll to dry it.
- If are using frozen berries, yo will need to quickly steam them before mixing them into a purée. Pop frozen berries in a steamer basket and steam for a couple of minutes.
- Blend! Run berries into the blender or food processor (or mash by hand) until puréed.
- Store your tasty creation in the refrigerator in a jar with a lid that reseals tightly.
Blueberries benefits:
1. Regulation of blood sugar level: Blueberries are both low in sugar and a good source of fibre, as a result they have a low Glycaemic Index (GI). This, together with their high flavonoid content, may help improve insulin sensitivity which is important for managing blood sugar levels.
2. They have Protective Properties: They are extremely rich in naturally occurring plant compounds called phytochemicals such anthocyanidins. The phytochemicals found in blueberries have been thoroughly researched for their protective properties, which helps the body combat a long list of diseases.
3. To Promote good vision: Regularly adding blueberries in your diet can improve vision and fight against age related macular degeneration.
4. To Fight heart disease: The anthocyanins in which are found in berry fruits, can support the cardiovascular system. They can do this by supporting the health of blood vessels and reducing the arterial stiffness which is associated with ageing.
