Are blueberries a superfood?

Google “blueberries and health” and you will see article after article about the health benefits of blueberries.  My sister sent me one titled, 7 Science-Backed Benefits of Blueberries.  Growing up I often went blueberry picking with my grandparents.    My grandmother then made blueberry muffins, blueberry pie and blueberry sauce.   Little did I know that wild blueberries were especially healthy.    

What are some of the health benefits of blueberries?

  •          Heart health:  Blueberries help lower your bad LDL cholesterol while increasing your good, HDL cholesterol.  Additionally, blueberries help lower your blood pressure.  The antioxidants in blueberries help reduce your risk of cardiovascular disease.  To read more about blueberries and heart health, go to Heart Health.
  • Improve brain function:  Studies on older adults have found that eating blueberries everyday can help improve memory.  To read more about blueberries and brain health go to Brain Health. 
  • Digestion:  Blueberries help feed those healthy bacteria in your gut as blueberries provide fiber. 
  • Skin health:  Who would think blueberries would be good for your skin?  Why? The antioxidants in blueberries may help protect your skin from sun damage.
  • Diabetes:  Blueberries are a way to add some natural sweetness to a smoothie, cereal, plain yogurt and even salads.  Studies have found the blueberries can help improve A1C levels.  And blueberries won’t raise blood sugar levels as much as other fruits. 
  • Blueberries are low in calories and full of healthy nutrients.  One cup of blueberries adds only 80 calories and fiber, vitamins C and K and minerals including potassium and manganese.  And blueberries are essentially fat-free.

What about wild blueberries?

Apparently wild blueberries have higher concentrations of the Anthocyanin antioxidant than blueberries you buy in the store.  Prince Edward Island has had wild blueberries for 10,000 years.  To survive the harsh winters, these wild blueberries have even more of the healthy antioxidant, Anthocyanin.  Apparently, the harsher the winters, the higher the concentration of this antioxidant.  When we visited PEI a few years ago, we stopped in the Prince Edward Island Preserve Company and watched them make many kinds of preserves.  I brought some home and liked them so much that for years I ordered more preserves from them but then I started to buy preserves locally.  My husband has suggested I go back to ordering their delicious blueberry preserves to get a good dose of those healthy Anthocyanins as the preserves are made from wild blueberries.  And they offer preserves with no sugar added.  

Conclusion:  Add some blueberries to your day and add some healthy nutrients and antioxidants to your day.  I have relatives that do not like the taste of raw or frozen blueberries but will eat them in blueberry pancakes or in smoothies.  I like blueberries but particularly like blueberry preserves.  Find a way to add some blueberries to your day for a healthy boost.  For even more of a health boost, choose wild blueberries.  My dentist says he buys frozen wild blueberries.  Smart choice. 

Sources: 7 Science-Backed Benefits of Blueberries,  Heart , antioxidants , Heart Health , Brain Health , healthy bacteria , A1C levels , blueberries won’t raise blood sugar levels as much as other fruits , nutrients , Prince Edward Island , Preserve Company , Blueberry Turmeric Smoothie  Image Sources:  nutrition facts   , Wild blueberry preserves , blueberries 

Blueberry Turmeric Smoothie (adapted)

2 cups milk (whole, 2% or fat-free)
2 frozen bananas
1 cup frozen blueberries, rinsed
½ cup ice cubes
2 teaspoons minced fresh ginger
½ teaspoon minced fresh turmeric

Instructions:  In a blender, puree milk, bananas, blueberries, ice, ginger and turmeric until smooth.  Divide between 2 glasses.  Sweeten with honey if desired.  For more of a nutritional boost, add some chia or ground flax seeds and use frozen wild blueberries. 


 

Comments

Post a Comment

Popular posts from this blog

How does coffee and tea affect blood sugar?

Image
Who doesn’t love some morning coffee?   Or, on cold days, a nice hot cup of tea.   Does drinking coffee or tea affect one’s blood glucose levels?    Should healthy adults be concerned about coffee or tea and blood glucose levels?   The Mayo Clinic says that for healthy adults, caffeine will probably have no noticeable effects on their blood sugar or blood glucose levels.   Studies have found that up to 400 milligrams of caffeine is safe for most of us.   A cup of coffee has about 120-180 milligrams of caffeine and most adults drink about 2 cups of coffee a day.   FDA says healthy adults can consume up to 400 mg of caffeine a day which equates to about 4-5 cups of coffee a day, or 10 cans of soda , or 2 “energy shot” drinks.   (See:   Caffeine – good or bad for your health? )     Can drinking coffee or tea reduce chances of getting type 2 diabetes? Some studies have found that coffee, tea, and other drinks with caffei...
Read more

Are there drinks that will help lower your blood pressure?

Image
According to the University of Southern California , almost half of Americans over the age of 20 have high blood pressure.   This means an astounding 122 million Americans.   Unfortunately, as you get older it is more likely to have blood pressure increase.   Many people don’t even know they have high blood pressure or hypertension.   The American Heart Association notes at first there are “no obvious symptoms to indicate something is wrong, but HBP can lead to heart attack, stroke, and kidney failure.”    A relative was asking what they could do diet wise to help lower their blood pressure.   We had already discussed the DASH diet (Dietary Approaches to Stop Hypertension).   (See:   Best Diets for Healthy Eating in 2024 .) and physical activity.    Diet wise, they were cutting back on sodium and increasing potassium foods but were wondering if there were anything else like any drinks that could help lower blood pressure?  ...
Read more

How to eat for better sleep

Image
Having trouble sleeping?   Are there foods you can eat that would help you sleep?   My husband sent me an interesting article, 8 Eating Habits That Actually Improve Your Sleep . According to CDC , “about 1 in 3 adults in the United States reported not getting enough rest or sleep every day.”   A lot of Americans have problems sleeping, about 50-70 million Americans.   You probably heard that drinking warm milk before bed helps one sleep?   Is this true?   What eating habits really do help you get to sleep and stay asleep? Sleep and hunger Did you know that getting a good night’s sleep affects hunger hormones in your body?   A good night’s sleep can lead to less snacking the next day as it keeps hunger at bay.   A professor of nutrition at Columbia University, Marie-Pierre St-Onge, says, “If you eat better, you sleep better and be more refreshed.   And that helps you make better decision for your diet.”      Some tips to ea...
Read more