Eat blueberries for a health boost

Blueberries – why are they considered a super healthy food?  Growing up, I went blueberry picking with my grandfather.  At first, more blueberries went into my mouth than into the bucket.  Who knew I was boosting my health every time I went blueberry picking?

Why are blueberries so healthy?  What make blueberries a power food? 

Health.com discusses the  5 Health Benefits of Blueberries, According to a Nutritionist. 

• Antioxidants – blueberries are “blue” or some say “purple”.  This coloring means blueberries provide different antioxidants than other colored fruit.  Berries, in particular, have higher antioxidant levels than other fruits.  Antioxidants are great for our health as they help protect our bodies and cells from damage and thus protect us from some diseases and “protect against inflammation”.  Blueberries provide the antioxidant, anthocyanin which lowers our risk of certain cancers, helps our memories, and promotes healthy aging.  Interesting that wild blueberries, the kind I picked all those years ago with my grandfather, have higher antioxidant levels.  About twice “the antioxidant power of ordinary blueberries…”.  But you don’t have to go out and pick blueberries, you can buy frozen wild blueberries at your local store or buy fresh blueberries, both are full of good antioxidants.

Blueberries are high in antioxidants.

• Nutrients – in addition to antioxidants, blueberries pack in some important vitamins and minerals including vitamin C (who knew?) and vitamin K.  Vitamin C promotes a healthy immune system and vitamin K is needed for blood clotting and even for healthy bones.  And blueberries provide the mineral, manganese, which is rarely mentioned.  Manganese helps convert the food you eat into energy and also helps with bone development.  Blueberries are also a good source of fiber which many Americans are low in.  Fiber helps fill you up and may reduce your risk of heart disease.
• How do blueberries help your brain?  Some people promote “brain food” but there are foods that do seem to improve brain function and one of these foods is blueberries. How?  One reason is those anthocyanins as these have been found to “help protect brain cells from damage”.  Interesting, that berries, including blueberries, have been found to affect the neurons in your brain by helping to prevent their aging degeneration and help your  neurons communicate and in a good way.  Basically, blueberries promote good brain function.

• Low in calories – blueberries are low in calories, only about 80 calories in a cup – so eat up.  Blueberries are also low in fat and low in sodium so fit into most people’s diets.
  
• Healthy hearts – what can blueberries do for your heart?  One study found that eating a cup of blueberries a day can reduce your risk factors for heart disease by about 15%.  May not seem like a large amount but anything that helps stem off disease is a good thing to add to your day.    Basically, blueberries help keep your arteries nimble and not so stiff so easier for blood to flow through.  Other studies have found that blueberry eaters have a lower risk of Type 2 diabetes. 

The next time you see some fresh blueberries on sale, buy some.  Or, stop by the frozen food section and pick up some frozen wild blueberries which provided even more of those healthy antioxidants.  For the cooks in our audience, try some blueberry recipes from the U.S. Highbush Blueberry Council.  They have blueberry drink recipes, breakfast and bread recipes and many more ways to add blueberries to your day.  Try the Blueberry Turmeric Smoothie for a real antioxidant boost to your day.  

Blueberry Turmeric Smoothie (modified to use real milk and not fake milk)

• 2 cups milk
• 2 frozen bananas
• 1 cup frozen blueberries, rinsed
• ½ cup ice cubes
• 2 teaspoons minced fresh ginger
• ½ teaspoon minced fresh turmeric

Blend all ingredients until smooth.  Makes 2 glasses.  You can add some honey to sweeten.  For a nutritional boost add some chia, hemp, or ground flax seeds.  

Visit the Blueberry Council for more information.

 

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