Blueberries are currently in season and flying off the shelves. However, it's not their price, but their size that is turning heads. The commonly seen berries with a diameter of 12 to 14 millimeters are now considered mini-fruits, with some giant blueberries reaching up to 30 millimeters in diameter – nearly as large as cherries.

那么，藍(lán)莓越大，營(yíng)養(yǎng)越多嗎？

藍(lán)莓的花青素含量極高

對(duì)經(jīng)常用眼的人群來說，藍(lán)莓中的花青素是少數(shù)能直達(dá)眼底的抗氧化物質(zhì)，有助緩解眼睛干澀、酸脹。藍(lán)莓中的酚類物質(zhì)能輔助降低血管的炎癥反應(yīng)，膳食纖維則有助于調(diào)節(jié)血脂水平，對(duì)維護(hù)心血管健康很有幫助。

每100克藍(lán)莓的花青素含量大概在70毫克～500毫克之間！每天只需吃10—20顆中小型藍(lán)莓（直徑14—16毫米），就能輕松滿足身體對(duì)花青素的每日所需。

Blueberries are extremely rich in anthocyanins. For those who spend long hours in front of screens, anthocyanins are one of the few antioxidants that can reach the eye area, helping to alleviate dryness and soreness. Furthermore, phenolic compounds in blueberries can help reduce vascular inflammation, while dietary fiber assists in regulating blood lipid levels, contributing to cardiovascular health.

The anthocyanin content in every 100 grams of blueberries ranges from approximately 70 to 500 milligrams. Consuming just 10 to 20 small or medium-sized blueberries (14-16 mm in diameter) daily can easily meet the body's anthocyanin needs.

同等重量下，藍(lán)莓越小

果皮占比越高營(yíng)養(yǎng)越多

花青素是植物中的一種天然色素，是青藍(lán)色的，哪里顏色深，哪里就藏著豐富的花青素。而藍(lán)莓，表皮顏色深，肉果青白色，也就是說花青素主要分布在果皮里。

研究顯示，同等重量下，大藍(lán)莓的果皮表面積要小于小藍(lán)莓的果皮表面積。這意味著，同樣重量的藍(lán)莓，小藍(lán)莓?dāng)?shù)量更多，吃到的果皮面積就更大，花青素含量自然就更多了。

Anthocyanins are natural, blue-colored pigments found in plants. They are concentrated where the color is deepest. For blueberries, the pigment is in the dark skin, while the flesh is pale, meaning the anthocyanins are primarily located in the skin.

Research indicates that for the same weight, the total surface area of the skin from many small blueberries is greater than that of a few large ones. This means that when eating an equal weight of blueberries, you consume more skin area with smaller berries, and consequently, more anthocyanins.

同時(shí)，《農(nóng)業(yè)與食品化學(xué)雜志》2020年對(duì)12個(gè)藍(lán)莓品種的測(cè)定顯示，小果型藍(lán)莓的花青素含量和抗氧化能力普遍高于大果型。

A 2020 study published in the Journal of Agricultural and Food Chemistry analyzing 12 blueberry varieties confirmed that small-sized blueberries generally have higher anthocyanin content and antioxidant capacity than large-sized ones.

口感上大果藍(lán)莓也未必占優(yōu)

大果藍(lán)莓因細(xì)胞體積大，果膠易降解，長(zhǎng)途運(yùn)輸后容易出現(xiàn)“水唧唧”的口感，甚至可能爆酸；而中小果藍(lán)莓果皮更厚、果肉致密，糖分濃縮，風(fēng)味更濃郁。

When it comes to taste, large blueberries don't necessarily have the advantage either. Due to their larger cell volume, the pectin in large berries can degrade more easily, leading to a watery texture, especially after long-distance transport, and they can sometimes be surprisingly tart. In contrast, small and medium-sized blueberries have thicker skins and denser flesh, with more concentrated sugars, resulting in a richer flavor.

藍(lán)莓多吃好嗎

花青素并不是攝入得越多越好。

花青素是一種強(qiáng)有力的抗氧化劑，它能夠保護(hù)人體免受自由基的損傷。但過多的花青素還會(huì)妨礙礦物質(zhì)的吸收，貧血、缺鋅的人群最好不要吃太多的花青素。

胃腸道不太好的人群，也不建議吃太多藍(lán)莓。

However, anthocyanins are not something to be consumed in unlimited quantities. While they are powerful antioxidants that protect the body from free radical damage, excessive intake can interfere with mineral absorption. Therefore, individuals with anemia or zinc deficiency should avoid consuming very high amounts. Additionally, people with gastrointestinal issues are also advised not to eat too many blueberries.

來源：光明日?qǐng)?bào) 數(shù)字北京科學(xué)中心 科普中國(guó)

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