Blueberries are more than just a refreshing, deliciously sweet treat. They
are one of the world’s healthiest foods—and are nothing short
of amazing. Did you know blueberries contain a higher concentration of
antioxidants than any other fruit, vegetable or spice? Antioxidants are
protective compounds that can safely interact with and stabilize free
radicals--harmful molecules that may be linked to heart disease and cancer.
In addition to neutralizing harmful molecules, these little blue wonders
support heart health, and decrease “bad” cholesterol, the
risk of obesity, and diabetes.
Combine blueberries with a healthy, active lifestyle.
Consuming antioxidant-rich foods will not work to your advantage if you
do not maintain a healthy lifestyle. Unhealthy habits, like smoking and
poor overall nutrition, can exacerbate the formation of free radicals,
putting you at increased risk for inflammation, illness and disease.
To get the most antioxidant benefit out of a serving or two of blueberries,
you should consider reducing (and eventually eliminating) fructose sugar
from your diet. Instead, give alternative sweeteners like agave or honey
a try. Other important steps to boosting your body’s antioxidant
power are regular exercise and sleep.
Blueberries may boost brain power.
Blueberries are said to improve brain function and memory, repair damaged
brain cells, and help slow mental decline. Their antioxidant qualities
may also fortify your immune system, reduce the appearance of aging, and
lessen eyestrain and vision loss.
These are the nutrients in blueberries and their health benefits
- Iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K build
- Potassium, calcium and magnesium help lower blood pressure.
- Fiber supports lower blood glucose levels.
- Fiber, potassium, folate, vitamin C and vitamin B6 decrease the risk of
- Vitamin C helps your body absorb iron, keeps blood vessels firm and protects
your skin from bruising. Each of these benefits are important for those
living with cancer.
- Copper and phenolic compounds may play a role in suppressing several types
of cancer cells.
In sum, blueberries are a delicious, powerful, and natural source of antioxidants,
vitamins and nutrients that can bolster a healthy lifestyle.
Blueberry Your Breakfast, Lunch and Dinner
Try eating 1 ½ cups (two servings) of blueberries per day for increased
wellness. Here are a few delicious ideas:
Breakfast. Top oatmeal or yogurt with blueberries, or add a generous scoop alongside
your favorite morning meal.
Lunch. Add blueberries to your weekday salad for a tangy change of pace.
Dinner. Make a delectable blueberry balsamic sauce and pair with chicken kabobs
or flank steak
Snack. Mix blueberries, fat-free vanilla yogurt, and a sweetener like agave or
honey, freeze, and treat yourself to a delicious frozen popsicle.
What's your favorite way to eat blueberries? Tell us in the comments below.
This information is not intended as a substitute for professional medical
care. Always follow your healthcare professional's instructions.