Nutrition experts don’t often agree on many things, especially when it comes to food.
However, blueberries seem to be the exception.
They are cited as one of the top 10 superfoods, a nutrient-dense food you must consider as part of your diet. They are also considered an antioxidant-rich food we should all be eating.
Why is this?
What makes blueberries a superfood?
Health Benefits
Blueberries were tested for their antioxidant capabilities and ranked third out of 40 fruits and vegetables.
These antioxidants:
- protect against cell damage that accelerates aging
- decrease susceptibility to disease
- are potential cancer fighters
Blueberries contain phytochemcials that may be responsible for:
- less sticky blood platelets
- decreased risk of heart attacks
- preventing urinary tract infections
Blueberries also contain the soluble fiber pectin, which helps lower cholesterol and slow down the building of plaque in the arteries. Pectin also adds bulk to the stools without loosening them. Something to be mindful of — too many blueberries and you may be running to the bathroom more than you’d like.
Research studies have shown blueberry extract reverses mental decline in rats. Though this may or may not be applicable to us, it’s still something to consider.
Blueberry Drinks
If you’re thinking of fresh berries for these chilly delights you’ll want to make sure they are actually fresh. Fresh blueberries should be deep blue and look like they are covered with dust.
They should also move freely in the pint or quart.
There are two kinds of blueberries:
1. Cultivated
- what you see in the produce department
- round and plump
2. Wild
- rare to find fresh
- canned or frozen
- more nutritious
So what can you do with all those blueberries?
Blueberry Shake
Ingredients:
- 1 cup fresh or frozen blueberries
- 1/2 cup creamy vanilla soy delicious “ice cream”
- 1/2 cup to 1 1/2 cups original soy milk (amt. depends upon whether using fresh or frozen berries)
- 1/4 cup ice cubes
Preparation:
- Place all ingredients in blender in the order listed.
- Blend on high until desired creaminess.
Blueberry Banana Smoothie
Ingredients:
- 1 banana
- 1 cup fresh blueberries
- 1/2 cup unsweetened coconut milk
- 1/ 2 cup vanilla soy yogurt
- 1 cup ice
Preparation:
- Place all ingredients in the order listed.
- Blend on high until desired creaminess.
Blueberries contain 45 calories per serving.
They are a low-calorie, nutritious, delicious addition to pancakes, waffles, syrup, pie, and muffins. Blueberries offer you a chance to get creative.
They are versatile and can be baked into almost anything.
Enjoy…
