Good Things Come in Small (Blue) Packages

The phrase "small but mighty" may have first been uttered by someone eating blueberries. These tiny indigo berries pack one mighty helping of health benefits. Yes, blueberries are not only delicious, they are considered a “superfruit”, rich in nutrients, antioxidants and ever-emerging evidence of health benefits.

Their sweetness and pop-ability make them popular amongst children and adults alike. Sprinkled on your morning cereal, added to a smoothie or straight out of the bowl, these little jewels are hard to keep around for long. Blueberries are also great in pies, jellies and jams and are sold fresh, frozen or dried. When purchasing be sure to choose berries that have been organically grown so are free from toxic exposure. They are better for you and taste better too. The health benefit of blueberries comes from their high levels of manganese, vitamin B6, vitamin C, vitamin K and dietary fiber. Another bonus, the berries are comparatively low in sugar and calories.

Wild species of blueberries contain anthocyanins (powerful antioxidants that target cell damaging free-radicals) and various phytochemicals which could reduce the risk of certain diseases, like inflammation and some cancers. Studies have also shown the consumption of blueberries to slow the cognitive decline in Alzheimer’s patients and other conditions of aging. Research done on aging animals shows that both learning capacity and motor skills were improved when fed a diet rich in blueberries.

Ellagic acid, another powerful antioxidant found in fruits like blueberries and strawberries, block metabolic pathways that lead to cancer. A study on elderly people shows that those who ate the most of ellagic acid containing fruit were three times less likely to develop cancer than those that ate fewer or none of the fruit.

This antioxidant powerhouse (38% more than red wine) is beneficial to keeping your skin healthy and youthful as well. Over time free radicals damage collagen which causes lines, wrinkles and thinning of the skin; antioxidants fight free radicals with a vengeance. And to top it all off, anthocyanins, which also give the berries their dark bluish-red pigment, provide support to vein structure and the entire vascular system. Anthocyanins have also been shown to enhance the benefits of vitamin C, and blueberries have over 30% of our daily value in just one cup.

So, these beautiful little berries are delicious fresh or frozen, pack a giant vitamin load, aid in brain and vascular health, help to ward off many cancers, keep skin looking young and healthy and help with regularity. And all this in such a tiny package. What’s not to love?

Got a good blueberry story or recipe? Share your comments with the Caren family!