Blueberries are available year round, either fresh or frozen. And these tiny little fruits can be used in baking, salads, smoothies, and just as a quick snack. But don’t let their small size fool you; blueberries are packed with powerful antioxidants, fibre, vitamins, and minerals. They aid in everything from boosting the immune system, losing weight, and lowering your cholesterol, making them truly deserving of the title "superfood."
High in Antioxidants
The tiny blueberry has some of the highest levels of antioxidants compared to all other fresh fruits. When compared to 40 other fresh fruits, blueberries rank number one in for the amount of antioxidants they contain.
Blueberries contain vitamin A, B complex, vitamin C, vitamin E, copper, selenium, zinc, iron, and anthocyanin – vitamins and minerals that boost the immune system and prevent infections.
Eat This Superfood for Your Heart
The antioxidants in blueberries also do wonders for your heart. Research has shown that a diet rich in antioxidants can reduce the level of bad cholesterol, or LDL cholesterol, in artery walls. Blueberries also contain fibre, which aids in lowering LDL cholestorol levels, without lowering HDL cholesterol, or "good" cholesterol, levels.
For an antioxidant rich, heart healthy snack make yourself a blueberry and ginger smoothie. This recipe contains multiple healthy ingredients, like blueberries, ginger, and pineapple, and best of all it tastes delicious. For added detoxifying benefits, add two tablespoons of fresh, organic lemon juice.
Blueberries for a Healthier Brain
Sometimes referred to as "brainberries," these little fruits help reduce the effects of conditions such as Alzheimer’s disease and dementia. Studies have shown that also protect the brain from stress caused by oxidation.
Diets high in blueberries may also improve your learning capacity and motor skills, making them a powerful anti-aging weapon for you brain.
Prevent Cancer
Blueberries are loaded with anthocyanins, which are flavonoids that have been shown to be one of the most powerful antioxidants. Anthocyanins also reduce inflammation, and decrease the risk of cancers of the lungs, mouth, stomach, and esophagus.
Next time you are making a salad, sprinkle a handful of fresh blueberries on top, along with slivered almonds, which also have cancer-fighting properties.
Lose Weight and Belly Fat
New research has shown a link between diets high in blueberries and a loss of abdominal fat, the fat that is linked to diabetes and heart disease. Research shows that the antioxidants in blueberries may change how the body stores and processes sugar, and also may control insulin levels.
Whether fresh or frozen, blueberries contain nutrients that are proven to keep your heart, brain, and waistline healthy. By working just one cup of berries into your daily diet, you may be taking great strides in protecting yourself and your family from illness and disease.
References:
Lee, Elizabeth. “Seven (Easy to Find) Foods That May Help Prevent Cancer,” WebMD. September 30, 2009.
Magee, Elaine. “Why You Need More Fiber,” WebMD. September 18, 2009.
Sorgen, Carol. “Five Super Foods For Your Heart,” WebMD. August 28, 2008.
Sorgen, Carol. “Eat Smart for a Healthier Brain,” WebMD. December 18, 2008.
Warner, Jennifer. “Blueberries May Banish Belly Fat,” WebMD. April 19, 2009.
Heather Loney - Heather is a journalist and photographer living in Canada. She graduated from the University of Guelph with a degree in philosophy, and ...
