The World’s Healthiest Foods – Blueberries!

This morning, I put roughly (I didn't measure) half a cup of “fresh” blueberries and a cup of frozen raspberries in the Vitamix with two cups of curly kale and some water.

There are few foods more densely packed with nutrients than blueberries. Along with spinach, blueberries are one of the top superfoods. The blueberry combines more powerful disease fighting antioxidants than any other fruit or vegetable. They have been called “brain berries” and “youth berries” by the media, as scientific reports continue to reveal the positive effects of this tiny fruit. Just one serving of blueberries provides as many antioxidants as five servings of carrots, apples, broccoli, or squash – all highly nutritious foods in their own right.

The extraordinary health and anti-aging benefits of blueberries include their role in lowering your risk of cardiovascular disease and, most likely, cancer. They help in maintaining healthy skin and reducing sags and bags brought on by age. One study published in the Journal of Clinical Nutrition found that people who ate the equivalent of one cup of blueberries daily had an increased level of antioxidants in their blood, a state which has been associated with the prevention of cardiovascular disease, diabetes, senility, cancer, and degenerative eye diseases like macular degeneration and cataracts. In addition, increased blood levels of antioxidants have been shown to favorably modify incidences of breast cancer. Over the past decade, it has been discovered that blueberries may reduce the effects of age-related conditions such as Alzheimer’s disease and dementia.

Blueberries are high in anthocyanin, a type of phytonutrient in the flavonoid family. If you recall from the discussion about the apple, anthocyanin pigments give fruit their dark colour. The darker the berry, or other fruit, the higher the anthocyanin content. Blueberries have at least five different anthocyanins. They are concentrated in the skins, which protects the fruit from the sun and other environmental assaults. Anthocyanins are one of the phytonutrients that give blueberries their powerful antioxidant and anti-inflammatory abilities. And they work synergistically with vitamin C and other key antioxidants. They strengthen the capillary system by promoting the production of quality collagen – the building block of tissues. This nutrient also promotes vasodilation and has an inhibitory effect on blood clot formation.

Most berries, especially cranberries, are a rich source of the flavonoid quercetin, which has been shown to possess significant anti-inflammatory properties. So if you don’t like blueberries, or simply want some variety, have purple grapes, boysenberries, raspberries, strawberries, currants, blackberries, or cherries. These are all close seconds to the mighty blueberry in terms of their health benefits. Try to eat one to two cups daily.