Blueberries: A Powerful Source of Antioxidants in Such a Little Berry!

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!