Blueberries have a good reputation and a lot of mixed information around them. In this guide we explain what they are, which nutrients they provide, what the studies say in cautious terms, how many are usually eaten and which precautions are worth taking. We are Finca El Ribeiro, a family farm in San Martín de Luiña, in Cudillero, and we grow blueberries, some of them organic, so we also explain what our season is like and how to store them at home.
An important note first. In the European Union, Regulation (EC) 1924/2006 governs nutrition and health claims. That is why we will not say that any food cures, prevents or treats a disease. What follows is general information and does not replace the advice of a healthcare professional.
Properties of blueberries, what is in the fruit
The blueberry (Vaccinium) is a small fruit with bluish skin and juicy flesh. Like almost all fresh fruit, it is mostly water. The rest is carbohydrates, fibre and small amounts of vitamins and minerals, among them vitamin C, vitamin K and manganese, as well as pigments called anthocyanins, which are responsible for the colour.
We do not give isolated figures because they vary with the variety, the ripeness and the method of analysis. If you want the values per 100 grams, see the food entry in BEDCA, the Spanish Food Composition Database.
- Water. It is the main component of the fresh fruit.
- Carbohydrates and fibre. They provide energy and texture.
- Vitamins and minerals. They appear in small and variable amounts.
- Anthocyanins. They are plant pigments that have attracted the interest of researchers.
Benefits of blueberries, what the studies say
There is quite a lot of research on blueberries, but it should be read with care. A review published in the journal Advances in Nutrition gathers nearly two hundred studies and points out that regular, moderate consumption of blueberries or anthocyanins has been associated in observational studies with a lower risk of cardiovascular disease and type 2 diabetes. The authors themselves say that more clinical trials in people are needed. You can read it on PubMed. It is also worth knowing that the review received funding from a US blueberry growers’ association.
Association is not causation. The fact that a study observes a relationship between eating blueberries and better health does not prove that the blueberries are responsible, because people who eat them usually look after other habits too. In the European Union, health claims can only be used if they are authorised after evaluation by EFSA, the European Food Safety Authority. You can check the authorised ones in the EU register of health claims. And the text of the regulation is on EUR-Lex.
Do not confuse blueberries and cranberries
Many headlines about “blueberries” are actually about the American cranberry, cranberry, which is a different species. The Cochrane review on cranberry and urinary infections studies that species and not the blueberry we grow. Its conclusions cannot be transferred to our blueberries. Here we do not attribute any effect on urinary health to our products. If you have doubts, consult your doctor or pharmacist.
How many blueberries a day
There is no official recommended amount for blueberries. The review cited talks about moderate consumption, around a third of a cup a day, which is equivalent to a small handful. It is a reference to what has been studied, not a guideline. The sensible approach is to include them as one more fruit within a varied diet.
- At breakfast. With yoghurt, cereal or on toast.
- As dessert or a snack. As they are, washed just before eating.
- In cooking. In cakes, compotes or salads.
Contraindications and precautions
The blueberry is a food well tolerated by most people. Even so, there are some common sense precautions.
- Allergies. If you have had reactions to a similar fruit or substance, check first.
- Digestion. Eating a lot at once can feel heavy on the stomach because of the fibre content.
- Medication. If you take anticoagulants or follow a specific treatment, ask your doctor about your case, because the fruit contains vitamin K.
- Special diets. If you monitor carbohydrates, bear in mind that fruit contains them.
This information is general and is not medical advice. If in any doubt, consult a healthcare professional.
Blueberry season and the farm’s organic blueberries
The fresh blueberry season at our farm runs, roughly, from August to November. Outside that period there is no fresh fruit, although there are processed products. Some of our blueberries are organic, certified by COPAE, and the fresh blueberry holds GLOBALG.A.P. certification. More about the product on the page for Finca El Ribeiro blueberries.
We have been a family farm since 2007. Besides blueberries, we grow, dry and pack Faba Asturiana PGI of the Granja Asturiana variety under our own brand. A product being organic means it has been grown in line with European organic production rules, and it is not a promise of health effects.
How to store and freeze blueberries
In the fridge
- Do not wash them until the moment you eat them, because moisture shortens their life.
- Keep them in a ventilated container or with a paper towel at the bottom.
- Remove any soft or damaged fruit so it does not spoil the rest.
- Keep them in the least cold part of the fridge and eat them within a few days.
In the freezer
- Wash them gently and dry them well.
- Spread them on a tray without touching and freeze for a few hours.
- Move them to a bag or jar and close it well. That way they do not stick together and you can take out only what you need.
- Use them straight from frozen in smoothies, cakes or compotes.
Blueberries in jam and juice
If you want to extend the season, we make blueberry jam, apple jam and blueberry juice. You will find them in the jams and juice category. And the rest of the farm’s products are in the shop. A jam is a food with sugar and should be eaten in moderation, like any sweet.
Frequently asked questions
What are the properties of blueberries?
They are a fruit made up mostly of water, with carbohydrates, fibre, small amounts of vitamins and minerals and pigments called anthocyanins. For exact values you can consult the BEDCA database.
How many blueberries can you eat a day?
There is no official amount. Reviews talk about moderate consumption, around a small handful a day, within a varied diet.
Do blueberries have contraindications?
They are well tolerated by most people, but it is wise to consult a professional if you have allergies, take anticoagulants or follow a special diet. This information is not medical advice.
When is blueberry season?
At our farm, roughly from August to November.
How do you freeze blueberries?
They are washed, dried well, spread on a tray without touching and, once hard, moved to a bag. That way you can use them by the handful.