经常吃蓝莓的人，身体会发生神奇变化

摘要：Khoo H E, Azlan A, Tang S T, et al. Anthocyanidins and anthocyanins: Colored pigments as food, pharmaceutical ingredients, and the

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！

合作专家 兰晓芳

中国农业大学食品加工与安全硕士

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

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[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.

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