Friday Food Facts: Blueberries

Green Girl Goodies, August 2012

Featuring information from “12 Best Foods Cookbook” by Dana Jacobi

And SuperFoods:  Fourteen Foods that will Change Your Life by Steven G. Pratt, M.D., and Kathy Matthews

Not only are blueberries the least perishable and most versatile of all the berries, the blueberry combines more powerful disease-fighting antioxidants than any other fruit or vegetable.  Blueberries help lower your risk for cardiovascular disease and cancer and even help maintain healthy skin to reduce visible aging.  Preliminary research suggests that blueberries may improve memory, intelligence and coordination and help combat degenerative diseases like Alzheimer’s and dementia.

Blueberries derive much of their magic from their antioxidant phytonutrients, particularly one called “anthocyanin”.  Anthocyanin pigments are what give blueberries their intense color and are concentrated in the skin of the berry so the darker the fruit, the better.  Anthocyanin pigments give blueberries their powerful antioxidant and anti-inflammatory abilities by helping to neutralize free-radicals that damage cell membranes and DNA as we age.

In addition to all the benefits discussed above, blueberries are a great source of fiber.  Considered by Dr. Pratt to be one of the 3 major SuperFoods (along with Spinach and Salmon), you should strive to make blueberries or one of its “sidekicks” part of your everyday diet.  Blueberry “sidekicks” include purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries and all other varieties of fresh, frozen or dried berries. 

Blueberries and its “sidekicks” are more than just healthy!  Extremely versatile, the recommended daily serving of 1 – 2 cups of berries can be easily integrated into your daily diet.  While in season, summer berries are a delicious treat all on their own.  Freezing berries make them accessible year round and are a great addition to smoothies.

Fresh or frozen blueberries and their counterparts are also ideal for baking and making jams and spreads.

Search Green Girl Goodies for many berry-packed recipes and keep your eyes out for many more to come!

Next Friday Food Facts:

Beans