Good things really do come in small packages. This is especially true of blueberries. These sweet, juicy, colorful berries are not only super-nutritious but also convenient and versatile, as they are available fresh, frozen, dried, and canned.
What makes the tiny blueberry such a nutritional heavyweight? According to the book Superfoods, the extraordinary power of blueberries derives from their rich supply of antioxidant compounds known as anthocyanins. These natural chemicals are also what give blueberries their color. They help neutralize the effects of free-radical damage to cells and tissues. Citing several studies, integrative physician Leo Galland, MD, recently wrote on Huffingtonpost.com that eating anthocyanin-rich foods like blueberries on a daily basis may help prevent heart disease, stroke, cancer, and memory loss.
Additionally, blueberries are a rich source of soluble and insoluble fiber. Plus, they provide manganese (a little-talked-about mineral that is actually very important for joint health and blood sugar regulation), vitamin E, and riboflavin. The Blueberry Council has good reason for referring to its favorite fruit as “little blue dynamos.”
Blueberries are also high in vitamin C, and the anthocyanins work synergistically with the vitamin to enhance its beneficial effects. This helps account for the fruit’s chart-topping ORAC (Oxygen Radical Absorption Capacity) rating. This is a measure of the overall antioxidant power of a food. Scientists test how well all the different phytochemicals and antioxidants in a given food perform together and then give the food an ORAC rating based on that performance.
Here’s how nutritionist Jonny Bowden, author of The 150 Healthiest Foods on Earth, explains what ORAC means: “It’s easy to understand if you think of a sports team. A really good team in not just about how good the players are individually, just as a superfood is not just about which nutrients it contains. In both cases, it’s about how well the elements work together as a group. And that’s what ORAC rating tells you: how much protection and value antioxidants and phytochemicals give you as a group in a particular food. The highest-scoring fruit of all time? Blueberries.”
Here’s a quick rundown on the latest research about blueberries’ health benefits:
1) Blueberries and brain health: Scientists at the USDA research center at Tufts University have been studying the beneficial effects of blueberries on brain function in animal models for over a decade. In fact, the center’s lead neuroscientist, Dr. James Joseph, has called blueberries “the brain berry.” Blueberry research is now being done with humans as well. In a small study at the University of Cincinnati, researchers found that older adults who were given blueberry juice scored higher on memory tests than those receiving a placebo. This study is sure to lead to more research on blueberry supplementation as a preventative measure against cognitive decline.
2) Blueberries and insulin response: Insulin resistance is a condition in which cells do not fully respond to the action of insulin, a hormone that regulates blood glucose. As a result, glucose is not properly used by the cells, and blood glucose levels become abnormally high. Insulin resistance is common in people with metabolic syndrome and can lead to pre-diabetes or diabetes. In a clinical trial published in the Journal of Nutrition in 2010, 32 people with metabolic syndrome were given similar-tasting smoothies, with or without blueberries, twice daily for six weeks. The researchers found that those who consumed the smoothies containing blueberries had lower blood glucose levels in response to insulin than those who were not. More research is needed to further evaluate blueberries’ role in improving insulin sensitivity.
3) Blueberries and Blood pressure: In the Feb. 2011 issue of the American Journal of Clinical Nutrition, researchers reported results from a major national study that included nearly 157,000 women and men. The researchers found that eating just one cup of blueberries or strawberries per day can reduce a person’s risk of developing high blood pressure, a major risk factor for heart disease and stroke. The anthocyanins in the berries are believed to be the critical factor in this effect.
4) Blueberries and infections: “Like their cousins, cranberries, blueberries contain flavonoids that can possibly prevent urinary tract infections,” wrote Dr. Leo Galland in his research summary in the Huffington Post. “Blueberry flavonoids [anthocyanins and other antioxidant compounds] prevent bacteria that cause urinary infections from binding to the lining of the bladder and can even inhibit the growth of bacteria.”
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Blueberries are a low-GI fruit, meaning their impact on blood sugar is minimal. (Over time, eating a lower-GI diet can improve health and lower risk for some chronic diseases.) Blueberries are delightful eaten raw by the handful Or simply throw them on salads or into protein drinks; mix them with yogurt, kefir, or leben; add them to your hot oatmeal or hot cereal or to muffins and quick breads; combine dried blueberries with trail mix; and make a simple sauce and use on pancakes made with healthy ingredients. In addition, here are some delicious recipes using blueberries:
Blueberry-Pineapple Parfait
This recipe was inspired by one I found in an old newsletter called the Woodland Health Report, and by one from the website associated with the book The World’s Healthiest Foods.
1 1/2 c. fresh blueberries
1 can (20 oz.) pineapple chunks
8 oz. plain or vanilla yogurt
1/2 c. low- sugar granola (less than 5 grams sugar per serving) or walnuts or other nut
1/4 c. chocolate or carob chips, optional
In a small bowl, combine pineapple with half of the yogurt. In four small wine or juice glasses, spoon alternate layers of pineapple mixture, blueberries, granola or nuts, and chocolate chips (if using), repeating twice. Top with a dollop of yogurt.
Blueberry-Enhanced Protein Shake
1 c. milk (dairy, almond, rice or coconut)
20 – 30 grams protein powder (whey protein isolate or rice protein)
1 T. nut or seed butter (peanut butter, almond butter, sunflower) or flax seed oil
1 medium banana (fresh or frozen*)
1 c. blueberries (fresh or frozen*)
Put all ingredients into a blender and blend to desired consistency, usually 30 seconds to one minute depending on blender type. (*Frozen fruit will yield a creamier soft-serve consistency.)
Blueberry Oatmeal Quick Bread
I couldn’t resist another recipe for a quick bread (in case you missed my last two articles featuring quick breads, in the June and July 2012 editions of the WWW). This is modified from a recipe at blueberrycouncil.org.
1 1/3 c. flour (whole spelt, whole wheat, or a gluten-free blend)
3/4 c. quick-cooking oats
1/3 – 1/2 cup natural sugar (Sucanat or Florida Crystals)
2 tsp. baking powder
1/4 tsp. salt
3/4 c. milk (dairy or almond, coconut or rice milk)
1/4 c. vegetable oil (grapeseed or regular olive oil)
1 egg
1 c. frozen blueberries
Preheat oven to 400 F. Oil an eight-inch round baking pan. Set aside. In a mixing bowl, combine flour, oats sugar, baking powder and salt. In a one-cup measure, stir milk, oil, and egg. Pour all at once into flour mixture. Stir just until moistened (batter will be lumpy). Fold in blueberries. Spoon batter into prepared pan. Bake until bread is golden and pulls away from sides of pan, 20 to 25 minutes. Cool for 5 to 10 minutes.
Blueberry Walnut Salad
Wow, two superfoods in one recipe. I have adapted this recipe and the vinaigrette from allrecipes.com.
1 10-oz. package mixed salad greens of your choice (with proper hechsher) or equivalent custom mix of greens
1 pint (about 2 c.) fresh blueberries
1/4 c. walnuts, raw or roasted
1/2 c. raspberry vinaigrette dressing (recipe below)
1/4 c. crumbled feta cheese
In a large bowl, toss the salad greens with the blueberries, walnuts, and raspberry vinaigrette. Top with feta cheese to serve. Yields four to six servings.
Easy Raspberry Vinaigrette Dressing
1 T. raspberry jam (such as Smucker’s Simply Fruit Seedless Red Raspberry)
1/4 c. white, apple cider, or other vinegar
1/3 c. olive oil
1/4 – 1/2 tsp. salt
1/4 tsp. ground black pepper or to taste
In a salad dressing bottle or similar-shaped jar, vigorously whisk together the jam, vinegar, and olive oil until thoroughly combined. Add salt and pepper and shake again.
Blueberry Sauce
This easy sauce is based on one I found on the recipe website sparkpeople.com.
1 1/2 c. frozen blueberries
1/2 c. water
1/8 tsp. lemon juice or True Lemon crystalized lemon
1 – 2 T. honey or natural sugar (Sucanat or Florida Crystals) or 1 – 2 packets of stevia (Sweet Leaf or Truvia) to taste
Pour frozen blueberries into a small saucepan over high heat and allow to thaw for about one minute. Pour in water and cook about five minutes over medium-high heat. Stir in sweetener of choice and lemon juice. Cook until desired consistency is reached.
