Blueberries A Powerful Source of Antioxidants in Such a Little Berry!
by Sharon Sullivan
Each summer we anticipate their arrival - those little
blueberries that we can eat straight from a bowl like chips or
popcorn. They are sweet, full of Vitamins A and C, low in sodium
and are a great source of fiber. If this isn't enough, it is
also a low glycemic fruit which is excellent for low glycemic /
low carb diets. Blueberries are versatile whether in fruit form,
juice, included in a smoothie or shake and of course baking.
In the past decade Blueberries have been in the spotlight, not
for their wonderful taste but what they can do for us.
Here are 7 reasons why you should make them part of your life:
1. Improvement of short term memory plus improvement in
coordination and balance: Researchers from Tufts University and
the USDA performed a major study on the effects of vegetables
and fruits on reversing damage in nerve cells. Rats equivalent
to 70 to 75 year old humans were fed a supplement rich in
blueberry extract comparable to one cup of blueberries a day.
The researchers noted improvements in coordination and balance
that were really significant. Dr. James Joseph, the principal
investigator of the study explains, "Motor behavior is one of
the first things to decline as you age."
2. Blueberries ranked second place of 100 common foods high in
antioxidants. Antioxidants help neutralize harmful by-products
of metabolism called "free radicals" that can lead to cancer and
other age related diseases. Anthocyanin -- the pigment that
makes the blueberries blue -- is thought to be responsible for
this major health benefit. Blueberries have more antioxidants
than other foods, including spinach, garlic, blackberries and
beets.
3. Phytonutrients - The chemicals that make tomatoes red,
blueberries blue, beets purple and carrots oranges are being
seen as important maintainers of health. Dr. Daniel Nadeau, a
clinical assistant professor of medicine at Tufts and an
endocrinologist at Central Maine Medical Center in Bangor, Maine
explains the importance of phytonutrients: "For the last
century, much of nutrition has been defined in terms of vitamins
and minerals," he says. "But if you don't have fruits and
veggies in your diet, you are missing out on a wealth of natural
defenders." Blueberries are rich in phytonutrients.
4. Cancer preventing qualities when part of a daily diet.
Blueberries have high quantities of ellagic acid. Studies done
on ellagic acid have shown that people who consume foods high in
ellagic acid were three times less likely to develop cancer than
those who consumed food with very little or no ellagic acid. The
ellagic acid is actually found in the seeds of the blueberries.
5. High in fiber: We need fiber in our life to promote weight
loss (or prevent weight gain, reduce the risk of Type 2
Diabetes, lower the risk of colon cancer and reduce the risk of
coronary heart disease. Blueberries are a great choice for fiber
because they contain both soluable and insoluable fiber.
6. Blueberries have the same properties as cranberries to help
eliminate or prevent urinary tract (bladder) infections. If you
have found the tartness of cranberry juice hard to drink you can
now reach for the natural sweetness of blueberries or blueberry
juice.
7. Easily stored: blueberries will last in the refrigerator for
approximately one week. The thicker outer skin makes them last
longer than the softer summer. Blueberries are very easy to
freeze. Quickly check to make sure the stems and any stray
leaves are removed then pour them directly into freezer bags.
You can fit two or three pounds in a large Ziploc freezer bag
and then stack them flat in your freezer for optimum space. When
ready to use simply rinse them off with cold water.
Blueberries can be a simple but versatile addition to your diet.
The health benefits described above required a minimum of one
cup of blueberries a day. This is easily done by adding to
cereal, sprinkling in salads, incorporating into a smoothie or
muffins, pancakes or eating by the handful. Many people love to
make pies but be aware of the added calories. Whatever the
method, take advantage of what these powerful little blue
coloured berries can do for you!
About the author:
Sharon Sullivan authors a Journal <a
href="http://thymefornutrition.noni-juice-int.com/">Thyme for
Nutrition</a> and a <a
orhref="http://www.nonijuiceint.com/TahitiTrimPlan40.aspx">Womens
Weight Management</a> website. She always welcomes new visitors.