The Mighty Blueberry

blueI’ve posted about how healthy fresh berries are for us but today I’ve decided to focus on just one berry….the mighty blueberry.

I have to say that blueberries are my favorite out of the four berries we can get our hands on at local supermarkets ie., raspberry, strawberry, blackberry and blueberry.  I eat a serving of blueberries every day. I always buy organic but you can get conventional berries and wash them really good to get any pesticide, fungicide and herbicide off of them before you eat them.  I include them in my smoothies, cereal, put them on top of my almond butter on toast, add them to pancakes and put them on salads as well.

Blueberries are considered a “super food” because of their powerhouse nutritional value.  Blueberries are low in natural sugar so rank low on the glycemic index which is a good thing as they will not spike your blood sugar.  They are full of fiber which we all need on a daily basis to keep the digestive system working properly.  We should be striving to consume 35 grams of fiber a day for healthy digestion.  A cup of blueberries contains 4 grams of fiber so adding that to your high fiber morning cereal is a great start to your daily fiber intake.

Blueberries are very high in vitamins and minerals and powerful antioxidants and low in calories  (1/2 cup has 41 calories).  These tasty gems have been proven to fight free radicals and help fend off cancer.

There are many great things the blueberry can help with when it comes to health and nutrition.

1.  Blueberries help with weight loss, particularly helping to rid the body of belly fat.  The catechins in berries increases abdominal fat loss by 77% according to Tufts University studies.

2.  The phytonutrients in blueberries help protect the brain against damage from environmental toxins.

3.  A rich source of proanthocyanidins (phytonutrients), decrease free radicals.

4.  Blueberries help with age related memory loss and motor skill decline.

5.  You will get a dose of Vitamin C, E, riboflavin, niacin and folate when you get your daily serving of blueberries.   That’s a good thing.

6.  The strong phytonutrients in blueberries support apoptosis which is cell death, destroying harmful or damaged cells such as cancer cells.

7.  The quercetin in these berries could help to reduce allergy issues.

8.  You will also get a dose of iron, manganese, magnesium and potassium…all important minerals.

9.  Blueberries contain salicylic acid with is natures version of an aspirin.  This acid is known to thin blood and act as a pain reliever.

10. Blueberries are inflammation reducers.

11.  Blueberries increase production of dopamine, the feel-good dopamine.  So they are a good mood enhancer.

There are so many good reasons to add blueberries to your healthy foods list.  Add them to your meal plan daily and reap many benefits for that precious body of yours.

BLUEBERRY HEMP SMOOTHIE:

2 tbsp. hemp seeds

1 cup fresh or frozen blueberries

1 cup unsweetened almond or hemp milk

1 tbsp. raw honey (I use Manuka)

1 tsp. pure vanilla extract

1/2 tsp. cinnamon

Add all ingredients in a blender and blend until smooth.  You can add ice cubes if you want the smoothie to be more like a thick shake.

This is a very healthy smoothie promoting brain and nervous system support as well as providing much needed omega fatty acids from the hemp seeds.

Give it a try.

 

 

 

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