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Northern blueberry, the most sought-after Albanian fruit that fights many diseases
Written by SOT.COM.AL 29 Maj 2023
Blueberries are sweet, nutritious and very healthy. These small fruits do so much good for our body and mind. The antioxidants found in blueberries are so strong that they are capable of neutralizing free radicals that are associated with the development of some cardiovascular or tumor diseases.
With no fat and only 84 calories per cup, blueberries are high in fiber to keep you full for longer. In Albania, blueberries are widely cultivated in the northern regions of the country. However, the blueberries of Tropoja, Kukës and Puka find it easier to market in Kosovo and Montenegro and from there they are then distributed to the European markets, than to go down to Tirana or any other city in the country.
The reason why blueberries cannot reach the crossroads and every city in the country is the lack of cold rooms to keep the blueberries fresh. The journey of several hours in ordinary vehicles would be the end of the freshness of the northern Albanian blueberries.
They have few calories, but a lot of nutritional value
Blueberry is a small purple-blue fruit. Cranberries are small, about 5-16 millimeters in diameter, and have a small crown on top. They are among the berries with the greatest nutritional value. One cup (148 grams) of blueberries contains; Fiber 4 grams, 24% of the daily needs for Vitamin C, 36% of the needs for Vitamin K, 25% of the daily needs for manganese. They have 85% water in their composition.
They are the king of antioxidant foods
They have the highest antioxidant capacity among all the fruits and vegetables that we commonly consume. The flavonoids found in blueberries are the best antioxidant compound. These ingredients have been proven to increase antioxidant levels within the body.
Reduces DNA damage, helping to protect against aging and tumors
DNA damage is part of everyday life. This is said to happen tens of thousands of times a day, in every cell of the body. DNA damage is part of the reason we age, and this damage plays an important role in the development of tumor diseases.
Because blueberries are high in antioxidants, they help neutralize some of the free radicals that cause damage to our DNA. In a study that lasted 4 weeks, 168 participants drank 1 liter of cranberry mixture with apple juice, every day. At the end of the study, oxidative damage to DNA due to free radicals was reduced by 20%.
Protect blood cholesterol
Oxidative damage doesn't just happen in our cells and DNA. This damage is also problematic when lipoprotein ("bad" cholesterol) is oxidized. In fact, the oxidation of bad cholesterol greatly affects the development of heart disease. 50 grams of blueberries per day served to reduce cholesterol oxidation by 27% in some healthy participants after a period of eight weeks.
They lower the tension
In one study, individuals at high risk for heart disease saw a 4-6% reduction in blood pressure (high blood pressure) after consuming 50 grams of blueberries per day for eight weeks.
They help prevent heart disease
It is important to understand that when we talk about reducing risk through the consumption of blueberries, we are talking about risk factors, not actual diseases. In a 2013 study, 93,600 nurses consumed a lot of anthocinisis (a major antioxidant found in blueberries) reducing their risk of heart attack by 32%.
They help brain function and improve memory
The antioxidants contained in blueberries seem to have positive effects on brain functioning, delaying the decline of its age-related functions. A six-year study involving 16,010 older adults found that blueberries and strawberries delayed aging by up to 2.5 years.
They have an anti-diabetic effect
Blueberries have much less sugar compared to other fruits. One cup contains only 15 grams of natural sugar, as much as a small apple or an orange.
The components of blueberries help fight against urinary infections
Blueberries contain substances that can prevent the coating of the bladder walls by various bacteria. These ingredients are useful in preventing urinary tract infections.
They help reduce muscle damage after exercise
Strenuous body exercise can lead to muscle soreness and fatigue. This is driven in part by inflammation and oxidative stress in muscle tissue. It's clear that blueberries are incredibly healthy.
The consumption of blueberries can reduce the damage that occurs at the molecular level, minimizing pain and reducing the decrease in muscle performance. The fact that they are delicious, beautifully colored and can be enjoyed both fresh and frozen makes them even better.