The Amazing Health Benefits of Blueberries: A Little Taste of Finland

Hello everyone!

I’m currently back in my beautiful homeland of Finland, where I’ve been indulging in one of my favourite summer activities—picking fresh blueberries! These tiny berries are not only a joy to pick but also a powerhouse of health benefits. As an acupuncturist with a keen interest in holistic health, I’m excited to share why blueberries are such a wonderful addition to our diets and how they align with the principles of Traditional Chinese Medicine (TCM).

Why Blueberries Are So Good for You

Blueberries are truly a superfood, packed with nutrients that support our overall well-being. Here’s why these little berries should be a staple in your diet:

• Antioxidant Powerhouse: Blueberries are rich in antioxidants, especially anthocyanins, which give them their vibrant colour. These antioxidants help fight oxidative stress and inflammation, reducing the risk of chronic conditions like heart disease and cancer.
• Heart Health: With high levels of fibre, potassium, and antioxidants, blueberries contribute to heart health. They can help lower blood pressure and improve cholesterol levels, promoting a healthier cardiovascular system.
• Brain Boost: Consuming blueberries regularly is linked to improved cognitive function and a lower risk of neurodegenerative diseases. The antioxidants in these berries protect the brain from damage and support mental clarity.
• Digestive Health: Blueberries are a great source of dietary fibre, which aids in digestion and helps maintain a healthy gut. Regular fibre intake supports smooth bowel movements and a balanced gut microbiome.
• Immune System Support: The vitamin C in blueberries enhances immune function, helping your body fight off infections and stay resilient.

Blueberries Through the Lens of Traditional Chinese Medicine

In Traditional Chinese Medicine, we view foods not just for their nutritional content but also for their energetic properties and effects on the body’s systems. Blueberries are considered slightly cooling and are believed to nourish the liver and kidneys, improve vision, and promote blood circulation. They are thought to have detoxifying properties, support the yin (the cooling, moistening aspect of the body), and help in clearing heat and toxins.

Raw vs. Cooked Fruits and Berries in TCM

TCM generally considers blueberries and other berries to be healthful. However, it’s important to consider how they’re prepared:

Raw Fruits and Berries

These are typically cooling and hydrating, making them suitable for conditions related to heat, such as inflammation or fever. However, overconsumption of raw fruits and berries can be hard on the digestive system, especially for those with weak digestion or a tendency towards coldness in the body.

Cooked Fruits and Berries

Cooking is believed to neutralise some of the cooling properties, making the fruits and berries easier to digest. This method of preparation is especially recommended for individuals with weak or compromised digestion (spleen qi deficiency), as it helps to prevent gastrointestinal discomfort and bloating.

Traditional Finnish Blueberry Recipes

As I savour the fresh blueberries here in Finland, I’d love to share with you two traditional Finnish recipes that highlight the delightful flavour of blueberries while aligning with the principles of TCM.

Mustikkakukko (Blueberry Rye Pie)

Ingredients

Filling:

5 dl (2 cups) of blueberries (fresh or frozen)
1 dl (0.4 cups) of sugar
1 tablespoon of potato starch

Dough:

2 dl (0.8 cups) of rye flour
1 dl (0.4 cups) of all-purpose flour
1 dl (0.4 cups) of sugar
1 teaspoon of baking powder
150 g (5.3 oz) of butter
2 tablespoons of cream or milk

Instructions

1. Preheat the oven to 200°C (392°F).
2. Prepare the dough: Mix the rye and all-purpose flours, sugar, and baking powder together. Add cold butter and rub it into the flour mixture until it becomes crumbly. Finally, add the cream or milk and mix to form a dough.
3. Filling: In a bowl, combine the blueberries, sugar, and potato starch.
4. Line the baking dish: Grease a baking dish (about 20 cm or 8 inches in diameter). Press about two-thirds of the dough onto the bottom and up the sides of the dish.
5. Add the filling: Pour the blueberry mixture into the dough-lined dish.
6. Cover and bake: Spread the remaining dough over the blueberries, trying to cover them as much as possible. You can leave some blueberries exposed if you prefer.
7. Bake the kukko in the middle of the oven for about 30-40 minutes, until the crust is golden brown and the filling is bubbling.

Serving

Let the kukko cool slightly before serving. It’s especially delicious with vanilla sauce or vanilla ice cream.

 

Blåbärssoppa (Blueberry Soup)

Ingredients

5 dl (2 cups) of blueberries (fresh or frozen)
7 dl (3 cups) of water
1 dl (0.4 cups) of sugar
1–2 tablespoons of potato starch (depending on how thick you want the soup)
1 tablespoon of water (for the potato starch)

Instructions

1. Cook the blueberries and water: Place the blueberries in a saucepan with the water. Bring to a boil and let it simmer for about 10 minutes, until the blueberries have softened and released their juice.
   Strain and add sugar: If you prefer a smooth soup, strain the blueberries through a fine sieve. Pour the juice back into the saucepan and add the sugar. Bring it back to a boil.
2. Thicken the soup: Mix the potato starch with a tablespoon of cold water. Slowly pour the mixture into the boiling soup while stirring continuously. Let the soup come to a quick boil, then remove it from the heat.

Serving

The soup can be served warm or cold, depending on your preference. It’s delicious on its own or with a dollop of whipped cream or vanilla ice cream.

As I enjoy the blueberry season here in Finland, I’m reminded of how wonderful these berries are for our health. Rich in antioxidants and essential nutrients, they support heart health, brain function, and digestive wellness. In Traditional Chinese Medicine, they are valued for their ability to balance Yin, support liver and kidney health, and clear heat.

Whether enjoyed fresh or cooked, blueberries can be tailored to your body’s energetic needs, making them a versatile and healthful addition to your diet.

Stay healthy and see you soon!

Warm regards,

Ella