An experienced prepper knows to stock up on a wide variety of foods, such as beans, rice and other ingredients that can be used to make delicious and nutritious meals in preparation for any emergencies. However, a commonly forgotten ingredient when it comes to prepping are fruits that are packed with antioxidants, such as blueberries.
Blueberries are a versatile superfruit used in a variety of dishes and beverages, from pies to fruit smoothies.
Blueberry, which refers to any of several North American shrubs of the genus Vaccinium (family Ericaceae), is prized for its sweet, edible fruits.
A popular superfood, blueberries are an excellent source of dietary fiber, vitamin C, vitamin K, iron, manganese and several antioxidants. [1] Blueberries are commonly eaten fresh as a dessert fruit and can be baked in different kinds of pastries.
Blueberries are closely related to cranberries and bilberries, which are also members of the genus Vaccinium.
Blueberry plants are deciduous perennial shrubs, and they can range in size from 60 cm (24 inches) tall for lowbush blueberries (Vaccinium angustifolium) up to 4 meters (13 feet) tall for highbush (V. corymbosum) cultivars.
The plants have simple elliptical leaves that are arranged alternately along the dotted stems. Meanwhile, blueberry plants produce clusters of small urn-shaped flowers that come in a variety of colors, from white to pale pink.
The fruits are true berries with many small seeds and are deep indigo to black when ripe.
Blueberries only grow in highly acidic and well-drained but moist soils in areas with cool climates. The highbush blueberry is the most commonly cultivated species, with more than 50 cultivars, and is grown extensively in Maine, Michigan, New Jersey, Oregon and Washington.
On the other hand, the southern rabbiteye (V. ashei) can tolerate higher temperatures and is frequently grown in the southern United States.
And while the majority of blueberries are grown commercially in North and South America, increased interest in the crop has led to a growing number of farms around the world.
In Canada, British Columbia is the primary producing region for blueberries.[2] South of the U.S., Peru is the largest producing country, followed by Chile, Mexico and Argentina.
Tracing the history of blueberries in America
Blueberries are native to North America and have been part of life there for 13,000 years. The first highbush blueberry bush was successfully cultivated for commercial production in the early 1900s, and today, farmers grow nearly 1 billion pounds of blueberries in North America each year. [3]
Native Americans were the first to recognize the versatility and nutritional value of blueberries, and in honor of these nutritious berries, they proclaimed July as National Blueberry Month because it is the peak of the North American blueberry harvest.
By the 1990s, blueberry production reached 100 million pounds a year.
From 2000 to the present, several studies have linked the consumption of blueberries to good health.
Blueberries are available in different forms.
Fresh blueberries have a silvery bloom that indicates freshness. [4] They should be refrigerated and rinsed before use. It’s best to use fresh blueberries within 10 days.
Frozen blueberries are rinsed and flash-frozen directly from the farm. Store them in the freezer and use them within 10 months.
Canned blueberries are preserved in sugar and water. They should be stored in a cool, dry place and used within two years.
Freeze-dried blueberries have a crunchy, airy bite. Store them in a cool, dry place and use them within 10 years if unopened, or 12 months after opening.
Powdered blueberries are made by powdering whole, dried blueberries. Store them in a dry place. They will last for multiple years if stored in optimal conditions, use 12 months after opening.
Liquified blueberries are used to make single-strength juice and concentrates from fresh, pressed blueberries. If unopened, store them at room temperature. When opened, store them in the fridge or freeze them after opening. They will last nine months unopened and only 10 days after opening.
Pureed blueberries are single-strength and sold in various concentrations. Freeze them if unopened and refrigerate after opening. They will last two years frozen and 10 days after opening.
Blueberries are a great source of nutrients and minerals
Blueberries are the ideal superfood because they are low in calories and fat yet provide decent amounts of healthy dietary fiber. [5]
A 3.5-ounce (100-gram) serving of fresh blueberries contains:
- Calories: 57
- Water: 84%
- Protein: 0.7 grams
- Carbs: 14.5 grams
- Sugar: 10 grams
- Fiber: 2.4 grams
- Fat: 0.3 grams
Carbs
Blueberries contain 14% carbs, 84% water and small amounts of protein and fat. Most of the carbs come from simple sugars like glucose and fructose, but blueberries also contain some dietary fiber.
These berries have a score of 53 on the glycemic index (GI), which measures how quickly certain foods raise blood sugar levels.
Because this score is relatively low, blueberries should not cause major spikes in blood sugar and are considered safe for anyone trying to watch their sugar intake.
Fiber
Dietary fiber is an important part of a healthy diet and can help support your overall well-being.
One cup (148 grams) of blueberries provides 3.6 grams of fiber. In fact, around 16% of the carb content in these berries comes in the form of fiber.
Vitamins and Minerals
Blueberries contain these vitamins and minerals:
Vitamin K1
Vitamin K1, also called phylloquinone, has a role in supporting good health.
Vitamin C
Vitamin C, or ascorbic acid, is an antioxidant that helps counter free radicals and supports optimal health.
Manganese
Manganese is an essential mineral needed for normal amino acid, protein, lipid, and carbohydrate metabolism.
Blueberries also contain small amounts of vitamin E, vitamin B6, and copper.
Plant compounds
Blueberries are also full of anthocyanins (give blueberries their color), quercetin and Myricein that can support good overall health.
Anthocyanins
Anthocyanins are the main antioxidant compounds in blueberries. They belong to a large family of polyphenols called flavonoids, which experts consider to be behind many of the beneficial effects of blueberries.
Researchers have detected more than 15 different anthocyanins in blueberries, with malvidin and delphinidin being the predominant compounds.
These anthocyanins seem to be concentrated in the skin of the fruit, which means that the outer layer of the berry is the most nutritious part.
When eaten in moderation, blueberries are a great healthy snack that can support your good overall health and well-being.
Reasons to get Freeze-Dried Organic Blueberries
While fresh blueberries are a great snack, they won’t last that long in your survival stockpile because they will go bad if you keep them in storage.
Fortunately, you can opt to stock up on an option with a longer shelf life, such as freeze-dried blueberries.
Here are some of the benefits of freeze-dried blueberries:
- They do not require refrigeration
- They lock in nutrition and flavor better than foods preserved using other drying methods
- They retain maximum nutrition
- They retain the natural colors, textures and tastes of fresh blueberries
- They are lightweight and portable
- They can be easily rehydrated
- They are minimally processed, and
- They store better than blueberries that are dried using heat
Where to get lab-verified Freeze-Dried Blueberries
Blueberries are full of beneficial antioxidants that can help support good health. When disaster strikes, you should have access to blueberries and other superfoods with potent nutritional content.
The Health Ranger Store is committed to helping you maintain optimal overall health and nutrition by providing you with an assortment of many clean, lab-verified and healthy food options. That’s why we’re proud to introduce our Freeze-Dried Organic Whole Blueberries.
Packed with beneficial vitamins, minerals and antioxidants, Health Ranger Select Freeze-Dried Organic Whole Blueberries make for a perfect healthy snack you can enjoy all year round. The freeze-drying process preserves the taste, texture and nutrients of fresh blueberries better than other food preservation methods.
Health Ranger Select Freeze-Dried Organic Whole Blueberries contain no gluten or GMOs and are certified Kosher and organic. They are also non-China and have undergone extensive lab testing for glyphosate, heavy metals and microbiology.
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure, or diagnoses any diseases.
References
[1] https://www.britannica.com
[5] https://www.healthline.com
