By Maureen Lauder
There aren’t enough blue foods out there, if you ask me. But as one of the few representatives of the blue (er…purple?) food group, blueberries do a pretty good job. We all know that berries in general are super-duper healthy, right? Well, blueberries may be the healthiest of the berries. Among other things, blueberries rock the antioxidant game: studies have shown that blueberries contain more antioxidants than almost any other fruit or vegetable.
Here are a few more reasons to love blueberries (aside from their general yumptiousness, which might be reason enough):
* Blueberries are heart healthy. Blueberries contain tons and tons of an antioxidant called anthocyanin that helps prevent cardiovascular disease.
* Blueberries support and stabilize the body’s tissues. The antioxidants in blueberries protect against free radical damage to cells and tissues, helping to prevent varicose veins, hemorrhoids, peptic ulcers, and cancer.
* Blueberries are good forprotect against free radical damage that can cause cataracts and glaucoma. And bilberry, a close relative of the blueberry, has been shown to improve night vision and to speed visual adjustment to changes in light. And, as with many fruits, the antioxidants in blueberries can protect against macular degeneration.
* Blueberries keep your gastrointestinal system in tip-top shape. Blueberries contain ellagic acid, which can inhibit the metabolic processes that produce cancer, and pectin, which can prevent bile from converting to a carcinogenic form. And, the phenolic compounds in blueberries can stem the proliferation of colon cancer cells.
* Blueberries can also keep that digestive tract moving at just the right pace. Blueberries can alleviate both diarrhea and constipation; plus, they contain tannins, which help reduce intestinal inflammation.
* Blueberries give cranberries a run for their money. Like cranberries, blueberries contain compounds that limit the ability of bacteria to adhere to the linings of bladder and urethra, thus helping to prevent bladder and urinary tract infections.
* Blueberries can help prevent ovarian cancer. Blueberries are rich in a phytonutrient called kaempferol, which appears to reduce the risk of ovarian cancer.
Not bad for a little berry, eh?
And fortunately, blueberries are easy to sneak into your diet. Fresh blueberries taste great all by themselves and make a delicious breakfast or dessert. And what smoothie doesn’t benefit from a cup of fresh or frozen blueberries?
If you’re looking to expand your smoothie repertoire, give this one a try:
Blueberry Blues
Ingredients:
- 4 bananas
- 2 cups fresh or frozen blueberries
- ½ cup (or more) water
- 5 leaves of red chard, stalk removed
- 1 handful parsley
Instructions: Drop everything in a blender and blend until smooth-and enjoy!