经常吃蓝莓的人，身体会发生什么变化？

速冻、冻干蓝莓仍能保持大部分花青素，工业速冻对蓝莓造成的花青素损失只有约 12%。

但经过压榨或高温加工，弄成果汁、果酱，或用于烘焙等，会损失更多营养。

如果为了健康考虑，买了新鲜蓝莓最好直接吃；要是为了美味，那当然怎么吃都可以。

你喜欢蓝莓吗？距离实现蓝莓自由还有多远？

评论区见！

本文审核专家：兰晓芳 国家注册营养师 食品加工与安全硕士

策划：ZYing | 监制：Feidi

插画 & 封面图来源：搞错饺砸

参考文献：

[1]中国营养学会. 中国居民膳食营养素参考摄入量速查手册:2013版[M]. 中国标准出版社, 2014.

[2]https://www.nutritionvalue.org/Blueberries%2C_raw_nutritional_value.html?size=100+g

[3]https://www.nutritionvalue.org/Grapes%2C_raw_63123000_nutritional_value.html?size=100+g

[4]Khoo H E, Azlan A, Tang S T, et al. Anthocyanidins and anthocyanins: Colored pigments as food, pharmaceutical ingredients, and the potential health benefits[J]. Food & nutrition research, 2017, 61(1): 1361779.

[5]Corona G, Tang F, Vauzour D, et al. Assessment of the anthocyanidin content of common fruits and development of a test diet rich in a range of anthocyanins[J]. Journal of Berry Research, 2011, 1(4): 209-216.

[6]Horbowicz M, Kosson R, Grzesiuk A, et al. Anthocyanins of fruits andPavlidou E, Giaginis C, Fasoulas A, et al. Clinical evaluation of the effect of blueberries consumption on chronic diseases, illness prevention and health promotion[J]. The Natural Products Journal, 2018, 8(1): 45-53.vegetables-their occurrence, analysis and role in human nutrition[J]. Journal of Fruit and Ornamental Plant Research, 2008, 68(1): 5-22.

[7]Silva S, Costa E M, Veiga M, et al. Health promoting properties of blueberries: A review[J]. Critical reviews in food science and nutrition, 2020, 60(2): 181-200.

[8]Pavlidou E, Giaginis C, Fasoulas A, et al. Clinical evaluation of the effect of blueberries consumption on chronic diseases, illness prevention and health promotion[J]. The Natural Products Journal, 2018, 8(1): 45-53.

[9]Andres-Lacueva C, Shukitt-Hale B, Galli R L, et al. Anthocyanins in aged blueberry-fed rats are found centrally and may enhance memory[J]. Nutritional neuroscience, 2005, 8(2): 111-120.

[10]Miller M G, Hamilton D A, Joseph J A, et al. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial[J]. European journal of nutrition, 2018, 57: 1169-1180.

[11]Shukitt-Hale B, Bielinski D F, Lau F C, et al. The beneficial effects of berries on cognition, motor behaviour and neuronal function in ageing[J]. British Journal of Nutrition, 2015, 114(10): 1542-1549.

[12]Carlsen M H, Halvorsen B L, Holte K, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide[J]. Nutrition journal, 2010, 9(1): 1-11.

[13]https://www.outsideonline.com/health/nutrition/blueberries-superfood-benefits/

[14]Kalt W, Cassidy A, Howard L R, et al. Recent research on the health benefits of blueberries and their anthocyanins[J]. Advances in Nutrition, 2020, 11(2): 224-236.