Blueberries are one of the favorite berries in America. They repeatedly ranked in the U.S. as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. We recommend enjoying raw blueberries - rather than relying upon blueberries incorporated into baked desserts - because, like other fruits, raw blueberries provide you with the best flavor and the greatest nutritional benefits.
As one of the few fruits native to North America, blueberries have been enjoyed by Native Americans for hundreds of years. They have also enjoyed great popularity around the world in cuisines from Asia to the Mediterranean.
After many years of research on blueberry antioxidants and their potential benefits for the nervous system and for brain health, there is exciting new evidence that blueberries can improve memory. In a study involving older adults (with an average age of 76 years), 12 weeks of daily blueberry consumption was enough to improve scores on two different tests of cognitive function including memory. While participants in the study consumed blueberries in the form of juice, three-quarters of a pound of blueberries were used to make each cup of juice. As participants consumed between 2 to 2-1/2 cups each day, the participants actually received a very plentiful amount of berries. The authors of this study were encouraged by the results and suggested that blueberries might turn out to be beneficial not only for improvement of memory, but for slowing down or postponing the onset of other cognitive problems frequently associated with aging.
In the popular press, blueberries have reached superstar status in terms of their unique health benefits. While we prefer to think of all 130 World's Healthiest Foods as rightful superstars, we can understand many of the special accolades being given to this wonderful berry. Most health research on blueberries involves their phytonutrient content. Anthocyanins - the colorful antioxidant pigments that give many foods their wonderful shades of blue, purple, and red - are usually the first phytonutrients to be mentioned in descriptions of blueberries and their amazing health-supportive properties. While it is true anthocyanins are pretty spectacular when it comes to blueberries and their support of our body systems, there are actually a wide variety of health support phytonutrients found in blueberries. Here is list that spotlights some of the better studied of these blueberry phytonutrients:
- Anthocyanins
- malvidins
- delphinidins
- pelargonidins
- cyanidins
- peonidins
- Hydroxycinnamic acids
- caffeic acids
- ferulic acids
- coumaric acids
- Hydroxybenzoic acids
- coumaric acids
- Hydroxybenzoic acids
- gallic acids
- procatchuic acids
- Flavonols
- kaempferol
- quercetin
- myricetin
- Other phenol-related phytonutrients
- pterostilbene
- resveratrol
Virtually all of the above-named phytonutrients function both as antioxidants and as anti-inflammatory compounds in the body, and they are responsible for many of the well-documented health benefits we get from regular consumption of blueberries.
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Blueberry protein shake recipe
You can make this shake any time during the entire year. Use fresh or frozen berries. You can add other fruit to obtain different flavor nuances. Add spices or raw honey. Throw in organic raw egg if you are not a vegan. Experiment!
Ingredients:
- 2 cups blueberries - fresh or frozen
- 2 scoops raw protein powder
- 1 cup organic nut milk of your choice
- 2-3 ice cubes - optional
Method:
- Put all ingredients into blender and process on high speed until smooth. You may want to adjust the amount of nut milk according to your personal preference.
- Pour the liquid into tall glasses. Decorate with blueberries on a skewer. Enjoy in good company!
In radiant health, passionately raw - Dominique