Blueberries may only rank second in American popularity – to strawberries – but when it comes to antioxidants, they take the crown.
This tiny blue fruit packs so many health benefits, it’s surprising that more people don’t hold them in the highest of esteem.
So what are the health benefits of blueberries? Actually, it’s their very color – blue. Blueberries get their color from anthocyanins – the colorful antioxidant pigment that supplies the health-supportive benefits in these beautiful berries.
Anthocyanins aren’t the only phytonutrient in blueberries. They also boast hydroxycinnamic acids, hydroxybenzoic acids, flavonols and other phenol-related phytonutrients. Lots of big words that basically mean blueberries are loaded with antioxidants and anti-inflammatory compounds. But actually what does being an antioxidant mean to good health?
Antioxidants basically counteract the damage of oxidation – yes, oxidation as in when iron rusts. Free radicals in our environment cause basically the same thing to happen to our bodies internally. Oxidation also happens from typical bodily functions like aerobic activity, metabolism and inflammation. But blueberries work to offset what naturally happens to us as we age.
Research has shown that blueberries protect the nervous system, help regulate blood sugar, protect the digestive tract and provide powerful protection of the cardiovascular system.
A 12-week study where older adults drank 2 – 2 1/2 cups of blueberry juice per day showed that blueberries also dramatically helped with brain function and memory. They also were shown to slow down or postpone the onset of cognitive problems often linked to aging.
The anthocyanins in blueberries are also amazing for the eyes – especially the retina which is often at a high risk from oxidation damage. Anthocyanins help protect the retina from not just sun damage, but from exposure to oxygen.
To top off the wonderful benefits of blueberries, we’d be remiss not to mention that the blueberry is a mighty protector from cancer. Research has shown that blueberries help protect people from a variety of cancers including breast cancer, colon cancer, esophageal cancer and cancer of the small intestine. More research is being conducted on the cancer-preventive properties of blueberries.
So, to start off the new year with one of the world’s best antioxidants, here are several ways to enjoy the benefits of blueberries throughout the day.
Blueberry smoothie – A protein and fiber-rich drink any time of the day.
Banana-blueberry buttermilk bread – A tangy, tart and nutritious bread.
Blueberry & chicken salad – A light and delicious pasta salad.
Spiced blueberry soup – A chilled soup that can be an appetizer or dessert.
Blueberry-ginger relish on pork chops – A perfect topping for a savory dinner.
Sources:
http://health.howstuffworks.com/wellness/food-nutrition/facts/antioxidant1.htm
http://www.philly.com/philly/health/10_health_benefits_of_blueberries.html
http://www.womenfitness.net/blueberries.htm
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