wild blueberries

WILD 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, even up to 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. 

Wild blueberries are ranked as having the highest number of antioxidants of all fruits, vegetables, berries, roots and spices in existence! They also contain impressive amounts of 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 

Don’t confuse powerhouse wild blueberries with their hybridized larger highbush relatives. Cultivated blueberries are often available fresh in the fruit isle of the grocery store, but It is rare to find wild blueberries fresh. Frozen wild blueberries are a great alternative. Frozen are usually more economical, 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 wild 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 a wonderful ingredient in smoothies, !ce creams, puddings, jams, cheeze cakes and so much more. When used directly from the freezer they will make delicious cold and ice-creamy desserts, yum! Blueberries 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).  

If you do get a hold of fresh (unfrozen) wild blueberries you’ll find they have a protective bloom that resides on the surface. This bloom protects the berries from decay, therefore don’t wash until just before using. Some feel comfortable using wild blueberries unwashed, especially if they themselves picked them, and even claim that the blueberry skin surface contains beneficia and precious pre-biotics that are lost when washed. Unless they harbor dirt, sand or bugs, then they would need to be washed. Due to their delicate nature, berries are best washed very gently. 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 them into a colander and drain naturally before spreading onto a kitchen towel or paper towel to fully dry. 

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 wild blueberries are not available, cultivated blueberries 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 

With the highest proportion of antioxidants of any food on the planet, wild blueberries are more than just a berry. They are a revered 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 wild 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. Wild 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 

Wild Blueberries emerged after the retreat of the ice glaciers more than 10,000 years ago. Ever since, they have continued to grow naturally in fields and forests without any hybridization or genetic manipulating. They can thrive in harsh, cold, dry and barren environments and seemingly survive every climate change and fluctuation. Blueberries have been enjoyed by Native Americans for thousands of years. After wildfires had spread across the land, they witnessed blueberries would quickly shoot up and flourish even more vigorously than before – unlike other plants that needed re-planting. Eating blueberries therefore is associated with survival fortitude and resilience.  

With the exception of the wild blueberry producing state of Maine, the United States produces mainly cultivated blueberries. Wild blueberries commonly grow in Europe, Scandinavia and Asia.  

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 

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.