blue berry/ matunda ya bluu

  • #anti-inflammatory,
  • #vitamins, fruity, variety ,
  • #blueberry,
  • #berries,
  • #superfruit,
  • #fruits
Blue berry/ Matunda ya bluu

Blue berries are perrenial, flowering and berry bearing plants: Known as matunda ya bluu in Swahili, blueberries (the fruit) are plump, sweet, and juicy, with a color that ranges from indigo to deep purple.


The berries, classified as superfoods, (foods that are considered to be more nutritionally densed than others) offer a burst of very important nutrients that enhance your meals and snacks, thus leading to a better healthy eating pattern and good health.


Although native to North America, blueberries have over time spread out to other parts of the world where under controlled cultivation, by mimicking the climatic conditions in their native continent, they are made available in local groceries/ markets and we can serve them during meals and snack time; these wild berries have been used since ancient times to prepare stews, soups and meats


There are four types of blueberries: highbush, lowbush, hybrid half-high, and rabbiteye. “In commercial production of blueberries, the species with small, pea-size berries growing on low-level bushes are known as "lowbush blueberries" (synonymous with "wild"), while the species with larger berries growing on taller, cultivated bushes are known as "highbush blueberries".”  


The most commonly planted blueberry is the highbush. Most blueberry breeding has focused on this species, so there are many varieties that range widely in cold hardiness and fruit season, size, and flavor.


Even though they are not very easy to include in your diet on a daily basis, due to unavailability in the Kenyan scenario, it is important to source them and include them in the diet once in a while as could prove to be beneficial for you.


Although not very common locally as compared to some other berries like strawberries, they do have a fan following especially amongst the Indian community. Its tarty flavor blends well with a number of dishes, especially desserts and are used to make muffins, tarts, and as an addition to a variety of cake flavors.


The bakers not only use them as an ingredient in making the cakes, but also as a cake decoration (garnish too), as its deep blue color blends well to elevate simple presentations. I however love using them in my smoothies, either as the dominant flavor berry or just to add a twist to the dominant flavor of another fruit. I will also sometimes throw some few pieces in the fruit salad, or use them to prepare a fruit punch.


Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory. When selecting berries, note that the darker they are, the more antioxidants they have.


Here are some health benefits of blue berries:

  • Boosts immunity

A study done by Oregon State University found that resveratrol in red grapes and pterostilbene in blueberries could help boost the human immune system by raising the activity of a gene called human cathelicidin antimicrobial peptide, or CAMP gene, which is involved in immune function.

  • Reduces risk of heart diseases

Because blueberries are loaded with antioxidants, they help keep a check on the cholesterol level. Studies have revealed that these components help improve blood fat balance and prevent clogging of the arteries.

  • Regulating blood sugar

Flavonoids are a group of natural substances that may help improve glucose metabolism in people with diabetes. Flavonoids may also help improve insulin sensitivity in people who are obese and have insulin resistance, thus reducing their risk of developing type 2 diabetes.

  • A super source of antioxidants

Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Some of this flavonoids aid in lowering of blood pressure

  • Could Play a Part in Helping Prevent Some Cancers

The antioxidant effect of blueberries can reduce inflammation throughout your body and may inhibit the growth of cancer — stopping cells from becoming malignant and slowing the growth of cancerous cells.

  • May Help Prevent Urinary Tract Infections (UTIs)

Blueberries may inhibit the growth of the bacteria that causes urinary tract infections: E. coli. If you have a history of recurrent UTIs, eating blueberries on a regular basis may help prevent future infections.

  • Has the Potential to Improve Your Mood

Eating blueberries may also provide a dose of happiness and help relieve symptoms of depression. There’s evidence to suggest that the flavonoids in blueberries can decrease the risk of depression and improve mood in children and young adults.


Follow this link to find a quick easy recipe on how you can add blueberries in your diet

https://www.jikonipalatables.com/recipe/blue_berry_and_banana_smoothie5616853182



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