Blueberries Health Benefits,
Much More Than Just Vitamin C!
The impressive list of blueberries health benefits is extensive and their all round antioxidant protection is not to be ignored.
Native to North America, blueberries are one of the favorite berries second only to strawberries. Blueberries are great to eat by themselves, as a snack or can be included in everything from smoothies to baked goods.
Aside from their delicious flavor, recent facts about blueberries health benefits reveal them to rank highest among foods containing anti-oxidants above all other vegetables, fruits, or spices. One portion of Blueberries will provide as much antioxidant content as that of five portions of broccoli.
Recently, studies have shown the impact blueberries have on cognitive health as they improve nervous and brain functions and will actually show improvements in memory.
This shows promise for those who have suffered or have family history of memory disorders.
Blueberries contain a potent antioxidant anthocyanin, that protects against aging , improves circulation and fights eye disease. Other benefits of eating blueberries are their anti-inflammatory qualities, anti-cancer functions, blood sugar regulation, cardiovascular benefits, cholesterol regulation, cell wall protection and blueberries also help support healthy blood pressure. Blueberries are one of the few foods to offer whole body anti-oxidant benefits.
Vital Nutrients
- Antioxidants
- Phytonutrients
- Vitamins C, A, & E
- Vitamin B-Complex (especially B6)
- Beta-carotene
- folate
- fibre
- potassium
- manganese
- copper
- iron
- zinc
Healthy Food Tips and facts about Blueberries
To gain the vast benefits of blueberries health benefits, they are best eaten raw and if you can include them 3-4 times a week in your regime you will achieve their full immunity boost. Also it has been found that organic blueberries actually have higher anti-oxidant capacity (phenol and anthocyanin) and other Flavonoids than their counterparts, so check the carton label!
When purchasing blueberries–shake the container. The blueberries should move freely. If they do not it may be an indicator that some of the berries have started to go bad or they have been affected by moisture. Water causes decay in blueberries and therefore you should not rinse your blueberries until you are ready to eat them.
It is however possible to freeze them without reduction of their antioxidant powers, so they can be consumed year round!
Bluejito (“Blue-hee-toe”)
- 1 1/2 cup fresh blueberries
- 1 liter Sparkling water. Berry flavored adds extra berry kick
- Fresh mint leaves
- Simple syrup. 1 part water to 1 sugar brought to boil to dissolve sugar then chilled
- Lime juice, fresh preferred
- White Rum, optional
Take one half of the blueberries and add to bowl and macerate them to release their juices and flavors.
Take a small bunch of mint leaves and rub them gently in your palms to bruise them and add to the bowl. You can use the back of a spoon to bruise them a bit further with the berries.
Add the mixture to a pitcher and add the remaining blueberries. Add about a quarter cup of simple syrup–more or less to taste depending on sweetness preference.
You can substitute with another sweetener choice, but the simple syrup works best.
Add the juice from one lime, save a few slices for garnish.
Add the sparkling water to the pitcher and stir.
To serve individually–add one shot of white rum to a beverage mixer and fill with mix from pitcher. Shake to mix. Beware the fizz from soda when opening!
Pour over ice in highball glass and garnish with lime slice, sprig of mint, and a couple blueberries.
Bluejito is still refreshing without the alcohol and is prepared separate for youngsters or those who do not drink alcoholic beverages!
Blueberries health benefits can be enjoyed in many varying forms from smoothies, sauces, cakes and pies but whichever way you do it, do it the…
“Blueberry Way”
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