Eating blueberries every day: These are the consequences.

Blueberries are considered a superfood: low in calories and rich in important nutrients. But is it advisable to eat them daily, and are there any risks involved?

Blueberries have long been considered a local superfood: they are packed with vitamins, minerals, and other valuable ingredients that offer numerous health benefits.

However positive their effects may be, daily consumption doesn't only have advantages. Pesticide residues, long transport routes, and potential health risks raise the question of how many blueberries per day are truly beneficial.

Reasons for daily blueberry consumption

• Antioxidants: The plant pigment anthocyanin has anti-inflammatory and antibacterial properties and, according to studies, may even affect blood pressure and lipid metabolism.
• Vitamins and minerals: The small berries contain vitamins A, C, E, as well as B vitamins, folic acid, iron, zinc, and manganese.
• The fiber in blueberries helps digestion and keeps you feeling full longer. Caution: In large quantities, however, the berries have a laxative effect.
• Low in calories: With only 45 kcal per 100 grams, blueberries are a light snack.
• Beauty food: Its pantothenic acid content is also considered beneficial for skin and hair.

Why you shouldn't overdo it with consumption

As healthy as blueberries are, there are also critical aspects:

• Pesticides: Studies show that a large proportion of berries are contaminated with pesticide residues. Organic quality is the better choice here.
• Effects on the body: Digestive problems can occur with excessive consumption. Furthermore, wild blueberries should not be eaten raw from the forest, as there is a small but present risk of fox tapeworm eggs. This risk can be avoided by heating them.
• Environmental impact: Because domestic harvests are insufficient, many blueberries are imported from South America. The long transport routes and high water consumption put a strain on the environment.

What is the optimal amount of blueberries per day?

Experts recommend a small handful per day (approximately 75–100 g). This way, you benefit from all the positive effects without risking stomach problems or overburdening the environment.

People with fructose intolerance or salicylic acid sensitivity should be cautious.

Wild blueberry vs. cultivated blueberry: Which offers more advantages?

According to the Bavarian Consumer Center, wild blueberries contain significantly more anthocyanins and polyphenols than the larger cultivated blueberries from the supermarket. In comparison, cultivated blueberries contain only one-tenth of the healthy nutrients of their wild relatives.

This means that if you have the choice, you should opt for wild blueberries – or at least add some variety to your blueberry consumption. If you don't want to pick them yourself in the forest or prefer the expensive supermarket varieties, we recommend frozen wild blueberries or blueberries.

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