Cultivated blueberries

Blueberries grow in clusters on shrubs with hundreds of different strains, all belonging to the Vaccinum genus, but with two distinguishable groups with very significant differences.  

1. WILD BLUEBERRIES (also called lowbush blueberries) usually grow on low bushes close to the ground that unlike cultivated blueberries are wild, not planted. They produce small berries with a tart but sweet taste and deep purple colored flesh that leaves stains on tounge, lips, fingers and anything else it comes into contact with. Wild blueberries are significantly more nutrient dense with twice as many antioxidants as their cultivated relatives. 
2. CULTIVATED BLUEBERRIES (highbush blueberries) are hybridized to produce larger berries, sometimes even reaching the size of a marble. Their taste is mildly sweet while their flesh is semi transparant and does not easily stain. Cultivated blueberries are great for health, but when it comes to nutritional density and healing power wild blueberries far exceeds any cultivated varieties. 

Even so, cultivated blueberries harbor impressive amounts of antioxidants, phytonutrients, polyphenols, anthocyanins, minerals and vitamins B6, C and K. 

FLAVOR PAIRINGS 

Acai, almonds, amaranth, ashwagandha, apples, apricots, bananas, baobab, blackberries, buckwheat, cacao, cacao butter, cashews, chaga, chia seeds, cinnamon, corn, coconut cream, coconut kefir, coconut milk, coconut nectar, coconut oil, coconut sugar, cucumber, currants, dates, fennel, flax seeds, ginger, hazelnuts, hemp seeds, honey, lavender, lemon, lemongrass, lime, maca, macadamias, mango, maple syrup, melon, millet, mint, nectarines, nutmeg, nuts, oats, oranges, peaches, pecans, peanuts, pili nuts, pineapple, pistachios, plant cheeze, plant cream, plant m!lk, plant yogurt, plant !ce cream, psyllium husk, pumpkin seeds, quinoa, raspberries, reishi, rhubarb, rice, salad, shilajit, shredded coconut, spirulina, strawberries, stevia, sunflower seeds, sweeteners, thyme, vanilla, vinegar, walnuts, watermelon, young coconut flesh. 

SELECTING 

 Cultivated blueberries are often available fresh in the fruit isle of the grocery store. Fresh blueberries are highly perishable so buy them just one or two days before you intend to use them. In the bottom of the package of fresh blueberries you’ll often find a thin paper pad. Check that it is still dry and clean. If the paper is wet with berry juice, that is a sign that the berries are over-ripe.  

If fresh blueberries are not available, frozen are a great alternative. They are usually more economical too, so if you intend to use blueberries for smoothies, !ce creams or other blended treats, frozen ones are a convenient and affordable option. They are harvested at the peak of their flavor and nutrition and flash-frozen within 24 hours to lock in the taste and nutritional properties.  Interestingly, research shows that fresh blueberries can be frozen without losing their antioxidants. Evidence showed no loss of overall antioxidant concentration after freezing blueberries at temperatures of -17°C (0°F) or lower for a period of 3-6 months. (Antioxidants included in the studies were anthocyanins, malvidins, delphinidins, pelargonidins, cyanidins, and peonidins). This means frozen blueberries hold up just as well as fresh blueberries in terms of nutrition value. 

When you shake the package, the berries should move somewhat freely, if they are clumped together in a solid block it can indicate that they have been thawed and refrozen. 

HOW TO USE 

Blueberries are quite perishable and washing them removes their protective bloom that resides on the surface. Therefore, don’t wash until just before using. Prepare a large bowl of cold water (adding a splash of vinegar to the bath can kill bacteria and potentially extend shelf life). Place the berries in the bath without overfilling, and swish them around for a few seconds. Then gently lift the berries into a colander and drain naturally before spreading onto a kitchen towel or paper towel to fully dry. 

Blueberries are a wonderful ingredient in smoothies, !ce creams, puddings, jams, cheeze cakes and so much more. They are the most nutritious and colorful when enjoyed raw/unheated since their precious antioxidants, phytonutrients and enzymes will quickly diminish in temperatures above 43°C (110°F).  

According to the Environmental Working Group’s 2014 report “Shopper’s Guide to Pesticides,” cultivated blueberries rank among the top fruits and vegetables on which pesticide and fumigant residue has been most frequently found. Therefore, it makes extra sense to choose organic when it comes to cultivated blueberries (note that this pertains to cultivated blueberries, not to wild options). Recent studies also proove that organic blueberries contain more antioxidants than conventionally cultivated highbush blueberries. Evidence showed organic blueberries contained higher levels of phenols, anthocyanins and flavonoids. However, for most nutritional density the wild blueberry outperforms any cultivated options whether organic or conventionally cultivated.  

STORING 

Because fresh blueberries are highly perishable, extra care should be taken when it comes to their storage. Sort through the berries first, removing any over-ripe ones with signs of spoilage or mold. Place them unwashed in a shallow breathable container lined with a paper towel and store in the refrigerator up to 2 days. Avoid leaving them out on the counter any longer than necessary before or after storing.  

For longer storage, freezing is a great option. Spread the unwashed berries in a single layer on a tray lined with parchment paper and freeze for a few hours. Once they are frozen solid, transfer to a zip-lock bag or air-tight container and place back in the freezer. 

SUBSTITUTIONS 

If fresh blueberries are not available, frozen ones are a logic option. You can also find wild blueberries in dried or powdered form in many health-food shops or online. Other berries can also be used as a substitute, such as huckleberries, blackberries, black currants, acai, raspberries, cherries or strawberries. In certain recipes you could try to swap with another colorful fruit such as purple dragon fruit.  

HEALTH BENEFITS 

Even though wild blueberries far exceed the nutritional density of the cultivated blueberries, they still have excellent amounts of antioxidants and are considered a superfood, a natural prebiotic, a powerful adaptogen and a true medicine with a whole host of health benefits. Blueberries can slow down aging, protect against disease, boost immunity, and bring balance to your body’s physiological processes. As an adaptogen, blueberries harbor an innate intelligence to respond to your body’s individual needs by calming hyperfunctioning systems or strengthening low-functioning systems.  

Due to the ample amounts and wide range of antioxidants in blueberries it is not surprising to find that they have amazing health supportive abilities. Some of the well-documented benefits include regulation of blood pressure, lowering bad cholesterol, strengthening of the cardiovascular system, prevention of diabetes, cognitive support, eye health and protection against cancer. Blueberries also prove to have powerful blood cleansing properties that bind to heavy metals and other toxins, and support the lymphatic system to escort them out of the body. In this way blueberries are efficient detoxifiers that support the liver and other organs to carry out the important task of cleansing our body.        

However, what is especially astonishing is the results of research proving the holistic health benefits of regular blueberry consumption. Virtually every body system shows a significant improvement, including the muscular system, nervous system, cardiovascular system, circulatory system, digestive system, lymphatic system and immune system. Is there any aspect of health that blueberries do not support? It seems every hypothesis regarding the healing powers of blueberries that is researched so far, has been proven true.  And their list of potential benefits keeps growing as more studies are carried out over the years. 

HISTORY 

Highbush blueberries hold a special place in the foods of North America, since more species of blueberries are native to North America than any other continent. While lowbush berries are native to other parts of the world — including Europe, the Mediterranean and Asia — highbush berries were originally found almost exclusively in North America. To this day, the United States cultivates and supplies over half of all highbush blueberries on a global basis. (The next largest percentage of world production — about 30% — also belongs to a North American country, Canada.) Among the 275 million pounds of blueberries grown in the U.S. (out of 550 million pounds grown worldwide), Maine, Michigan, New Jersey, Oregon, and North Carolina are states most heavily involved in blueberry farming.  

Cultivation of blueberries was widespread among the Native American tribes throughout North America. European colonists learned about blueberries thanks to these Native American traditions and brought blueberry species back to Europe. Yet commercial cultivation of blueberries in Europe has been a relatively recent phenomenon limited to the 20th and 21st centuries. Thanks to increasing cultivation in the Southern Hemisphere — including South American countries such as Chile, Argentina, and Uruguay as well South Africa, New Zealand and Australia — fresh blueberries are now enjoyed throughout the year on many of the world’s continents. 

One interesting current trend in history of blueberries has been their dramatically increased consumption within the U.S. In 1997, the average U.S. adult consumed about 13 ounces of blueberries per year. Ten years later, in 2007, that amount nearly doubled and reached an average level of 22 ounces. This increasing consumption of blueberries within the U.S. has led to cultivation of blueberries on almost 100,000 acres of land in the U.S., and has moved blueberries to second place as the most commonly eaten berry in the U.S. (second only to strawberry) 

OXALATES 

Blueberries contain measurable amounts of naturally-occurring antinutrients called oxalates. Once consumed, oxalates can bind onto minerals and crystalize in the colon or urinary tract. For most people these compounds are then eliminated through the stool or urine without any issues. However, an accumulation of oxalates in individuals with already existing and untreated kidney or gallbladder issues can be associated with an increased risk of kidney stones. Therefore, people who have had, or are at risk of developing kidney stones are often advised to minimize their consumption of high oxalate foods. Others claim oxalates are not the villain, and avoiding these vegetables and fruits is misguided, causing people to miss out on important antioxidants, fiber, vitamins, minerals and enzymes. Dr. Brooke Goldner, MD, among others, point out that it is a high intake of animal protein that leads to increased calcium and uric acid excretion as well as decreased urinary citrate – which is the most common cause of calcium oxalate kidney stones.  

Further, some claim that oxalates may interfere with absorption of calcium which in turn can lead to mineral deficiency. Yet, every peer-reviewed research study shows, the ability of oxalates to lower calcium absorption is so small it does not outweigh the ability of oxalate-containing foods to contribute with calcium and other beneficial minerals.   

REFERENCES 

T. Colin Campbell, PhD and Thomas Campbell, MD. ‘The Plant Paradox’ by Steven Gundry MD– A Commentary. Published online August 23, 2017 — Updated January 3rd, 2019 

Dr. Steven R Gundry, MD. The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain. Harper Wave. 2017 

Scibisz I and Mitek M. The changes of antioxidant properties in highbush blueberries (Vaccinium corymbosum L.) during freezing and long-term frozen storage. Acta Scientiarum Polonorum : Technologia Alimentaria Year: 2007 Vol: 6 Issue: 4 Pages/record No.: 75-81. 2007. 

Basu A, Rhone M and Lyons TJ. Berries: emerging impact on cardiovascular health. Nutr Rev. 2010 Mar;68(3):168-77. Review. 2010. 

Grace MH, Ribnicky DM, Kuhn P et al. Hypoglycemic activity of a novel Anthocyanin-rich formulation from Lowbush Blueberry, Vaccinium angustifolium. Phytomedicine. 2009 May; 16(5): 406-415. 2009. 

Hurst RD, Wells RW, Hurst SM et al. Blueberry fruit polyphenolics suppress oxidative stress-induced skeletal muscle cell damage in vitro. Mol Nutr Food Res. 2010 Mar;54(3):353-63. 2010. 

Krikorian R, Shidler MD, Nash TA et al. Blueberry Supplementation Improves Memory in Older Adults. J Agric Food Chem. 2010 April 14; 58(7): 3996-4000. 2010. 

Lohachoompol V, Srzednicki G, and Craske J. The Change of Total Anthocyanins in Blueberries and Their Antioxidant Effect After Drying and Freezing. J Biomed Biotechnol. 2004 December 1; 2004(5): 248-252. 2004.