Anthocyanidins, ellagic acid and pterostilbene
These are all big nutrition words that basically mean we should be eating our blueberries on a regular basis. These phytonutrients (in simple terms = plant nutrients other than vitamins and minerals) are what give blueberries their unique health benefits. Blueberries are not only a bursting with flavour; they also pack a ton of nutritional benefits and are very low in calories. These tiny little berries pack in more antioxidants than any other common fruit and veggies found at your local grocery store.
The following are some benefits of eating your blueberries;
- Because of their high antioxidant capacity, blueberries support heart health and may aid in cancer prevention
- Your mother might have told you to eat your carrots to protect your eyes and while that is correct, research is now showing us that some fruits such as blueberries might be even more important for the health of your eyes
- Digestive Problems?? Blueberries might be the answer!! Blueberries contain soluble and insoluble fiber as well as tannins, which act as astringents to the digestive system helping reduce inflammation and promote proper elimination. They can help to ease diarrhea or promote a bowel movement in the case of constipation.
- Blueberries might help reduce the occurrence of urinary tract infections. Like cranberries, blueberries contain similar compounds to reduce the likelihood of bacteria adhering of the urethra and bladder.
Convinced yet?? The great thing about blueberries is that they are not only amazing for your health, they also taste really good. I don’t know very many people who do not like these little bundles of joy.
Try them topped on yogurt, oatmeal or whole grain cereal. Blueberries also make a great addition to a morning smoothie. Or one of my favourite ways of enjoying blueberries is on their own, especially at this time of year when you can get them local and bursting with flavour.
PLEASE NOTE – according to a recent study conducted by the Environmental Working Group, blueberries are now considered part of the dirty dozen. Dirty dozen = produce that contain the highest pesticide residues, even after washing. Please buy organic when possible. For more information on the dirty dozen: Download the pdf of the guide here
Morning Blueberry Parfait
- 1/2 cup plain yogurt
- ½ cup blueberries
- 1 tbsp of ground flax or chia seeds
- 2 tbsp of raw cacao nibs (for added crunch and an additional antioxidant boost) OR ¼ cup of high fiber whole grain cereal (such as Natures Path, Smart Bran)
Top yogurt with blueberries, flax or chia seeds and cacao nibs or cereal. Enjoy for a heart healthy, bowel friendly and blood sugar stabilizing breakfast!!
Blueberry Lemonade
- 1 cup of frozen blueberries (or mixture of berries)
- ½ juice of 1 lemon (freshly squeezed)
- 10 drops of stevia or 1 tsp or agave, raw honey or pure maple syrup
- Water to cover
Blend all ingredients, garnish with a lemon and enjoy!!
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