By Grace O
When it comes to a small but mighty summer fruit, it’s hard to beat blueberries. Is there anything more simple or delicious? You can eat them plain by the handful or add them to smoothies, yogurt, whole-grain cereals, pancakes, desserts, you name it. Growing up in the Philippines, we had blueberries, but they were a rare treat, so I appreciate the abundance of fresh berries available in California where I live now.
Native to North America and cultivated widely in Chile and New Zealand, blueberries are an undisputed superfood. They are high on any list of foods that do so much for your health in body and mind!
What Can These Little Blue Guys Do?
Feed Your Brain – Compounds in blueberries called polyphenols help maintain the signals between neurons in the brain. Maintaining those signals helps with memory, especially as we age. Animal studies have shown that daily consumption of blueberries can slow impairments in coordination and motor function associated with aging.
Supply Antioxidants – Compounds like anthocyanins, a flavonoid that is responsible for giving foods like blueberries, cranberries, and red cabbage their deep hues, are plentiful in blueberries. By now you’ve probably heard that these are antioxidant and anti-inflammatory. Inflammation and oxidative stress contribute to many killer diseases including Alzheimer’s, Parkinson’s, diabetes, heart disease and arthritis.
Maintain Healthy Bones – Blueberries contain good amounts of iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K, which all contribute to building and maintaining bone structure and strength. Adequate vitamin K intake improves calcium absorption and may reduce calcium loss.
Lower Blood Pressure – Maintaining a low-sodium diet goes a long way toward lowering blood pressure. Blueberries contain potassium, calcium and magnesium, all of which have been found to decrease blood pressure naturally.
Boost Cardiac Health – According to a study from the Harvard School of Public Health, regular consumption of anthocyanins, which are plentiful in blueberries, can reduce the risk of heart attack by 32% in young and middle-aged women. Blueberries’ fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, all support heart health. Vitamin B6 and folate prevent the buildup of a compound known as homocysteine, which can damage blood vessels.
Help Prevent Cancer – Vitamin C, vitamin A and various phytonutrients in blueberries are powerful antioxidants that help protect cells against free radical damage. This inhibits tumor growth, decreases inflammation, and helps ward off or slow several types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon cancers.
Fight Wrinkles – Just one cup of blueberries provides 24% of your daily need for vitamin C. Collagen, the skin’s support system, relies on vitamin C to help prevent and repair damage caused by the sun, pollution and smoke. Vitamin C also promotes collagen’s ability to smooth wrinkles and improve overall skin texture.
– Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at FoodTrients.com.
RECIPE
Aztec Berry Salad with Lemon Chia Dressing
from the Anti-Aging Dishes from Around the World cookbook
The Aztecs recorded using chia seeds as far back as 1540. This colorful and refreshing salad is perfect for summer afternoons and evenings. Serve this salad as a starter, side dish or light summer meal.
Benefits: Chia seeds provide energy in the form of healthy fats (including anti-inflammatory omega-3 fatty acids) and plant-based protein. Fresh, seasonal berries provide a concentrated source of beneficial antioxidants such as vitamin C and anthocyanins, which improve capillary function in the brain, eyes and skin.
Serves 4
Ingredients
For the salad
- 2 cups (packed) roughly chopped baby spinach
- 1 cup fresh strawberries, sliced
- 1 cup fresh blueberries
- 1 cucumber, diced
- ½ cup sunflower kernels
- ¼ cup (loosely packed) chopped fresh basil leaves
For the dressing
- 2 Tbs. extra-virgin olive oil
- Juice and zest of 1 lemon
- 1 tsp. minced garlic
- 1 Tbs. chia seeds
- 1 tsp. honey or maple syrup
- 1 Tbs. water
- Salt and freshly ground black pepper to taste
Procedure
1. Combine salad ingredients in a large mixing bowl.
2. In a separate bowl, whisk together the dressing ingredients.
3. Toss the salad with the dressing immediately before serving.
Gluten-Free
Vegan if using maple syrup
Vegetarian
