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Blueberries are the superfood of summer

It’s blueberry season! Woodland clearings are full of low bushes loaded with berries – abundant and free for the picking. Area berry farms (like those in Au Sable Forks and Peru, New York) have high bush berries for those who want to purchase them or pick their own without bending so low.

Whether low bush wild or high bush cultivated, all berries are delectable, delicious, and very good for you. But scientists tell us that those with a blue hue are among the best of the bunch. And blueberries may well qualify as the ultimate superfood – with the same amount of age-defying antioxidants as five servings of other fruit and vegetables.

Nutrient dense

Blueberries pack a powerful nutritional punch. They are abundant in vitamin C and deliver a whopping 3.6 grams of fiber per cup. They’re a good source of manganese and vitamins K, B6, and E. They contain more antioxidants than any other commonly consumed fruit, according to the USDA Agriculture Research Service. Antioxidants, which include polyphenols and flavonoids, protect our bodies from free radicals, which damage cellular structures and DNA, contributing to aging and disease. Several studies have shown that blueberries can protect against DNA damage, a leading driver of aging and cancer.

Flavonols in blueberries include quercetin and myricetin. Quercetin may help to lower blood pressure and reduce risk of heart disease, while myricetin has properties that help prevent cancer and diabetes, as well as other health benefits we’re still learning about.

But it’s the phytochemicals in blueberries – anthocyanins (which give berries their blue color), pterostilbene and ellagic acid that give them their superfood powers. More than 15 different anthocyanins have been identified in blueberries. Because anthocyanins seem to be concentrated in the skin, the outer layer of the berry is the most valuable part.

Heart Health

Studies have found that consuming flavonoid-rich foods like blueberries can improve heart health. In 2013, an observational study of 93,600 nurses linked eating lots of anthocyanins (the main antioxidants in blueberries) to a 32% lower heart attack risk. Other studies have shown that (due to their high levels of anthocyanins) consuming a cup of blueberries per week can lower blood pressure and may speed up metabolism.

Brain Health

A high intake of flavonoid-rich foods has been associated with better brain function. When researchers at the USDA Human Nutrition Research Center on Aging at Tufts University compared various fruits and vegetables, blueberries were the best by far. This may be due to nutritional compounds (especially anthocyanins) that help protect brain cells and prevent the degeneration of neurons. Blueberries help with mental acuity, and may lessen brain damage from strokes, Alzheimer’s and dementia. When elderly people with mild cognitive impairment were given a daily dose of blueberry juice for 12 weeks, they showed improvements in brain function. A larger, 6-year study of 16,010 elderly participants showed delays in cognitive aging of up to 2.5 years due to consumption of blueberries and strawberries. When older rats were fed the fruit for two months, they navigated mazes faster and had improved balance and co-ordination. All of these studies show that blueberries may play a role in brain health, delaying age-related decline and helping improve brain function.

Digestive health

Due to their high levels of dietary fiber along with other compounds, berries can improve digestion, helping food move smoothly and safely through your gastrointestinal system.

Cancer

Scientists at Clemson University found that some compounds in blueberries, like ellagic acid, pterostilbene, anthocyanins along with antioxidants like vitamin C and copper, help inhibit both breast and cervical cancer.

Immunity

he high levels of antioxidants and anthocyanins in blueberries will boost your immune system, preventing infections. A strong immune system is important to keeping you healthy.

Urinary Tract Infection

Like cranberries, blueberries have antibiotic properties and help prevent the growth of harmful bacteria in the urinary tract. Also like cranberries, they contain anti-adhesive substances which prevent infectious bacteria from clinging to the wall of the bladder, urethra and gut.

Diabetes

Although blueberries contain about 15 grams of sugar per cup, their glycemic index score of 53 is fairly low (higher than some other fruits but equal to grapes, beans and quinoa). They should not cause major glucose spikes, so are considered safe for diabetics. This may be due to their high content of bioactive compounds. Some research studies indicate these compounds may help lower blood sugar levels, reduce insulin sensitivity and aid in glucose metabolism. In one study, 32 obese subjects with insulin resistance showed marked improvement in sensitivity to insulin after drinking a blueberry smoothie. The anthocyanins in blueberries may help with risk factors for type 2 diabetes, which are becoming major health problems.

Vision

Japanese researchers found that consuming blueberries regularly helped prevent some vision problems associated with aging.

Younger looking skin

Blueberries’ high moisture content helps hydrate your skin and other cells in the body. Polyphenols in blueberries help combat the effects of free radicals, a key cause of wrinkles. They also help the body to make collagen, which keeps skin supple.

Delicious, satisfying, and wholesome blueberries are abundant now – so go out and enjoy the harvest. When buying berries, look for fruit that is firm and plump; avoid any that are squashed or shriveled. Because most of the flavor is in the skin, smaller berries have a deeper flavor than their larger counterparts. And the darker the color, the more antioxidants and phytochemicals are present.

Cover loosely and refrigerate when you bring them home, but don’t wash until just before use. They will keep over a week in the refrigerator, but why wait?

Eat fresh or frozen berries, but be wary of commercial berry products. Many, like blueberry muffin mix, blueberry pop tarts, blueberry bagels, cereals with names like Total Blueberry-Pomegranate Cereal, contain no blueberries at all when you read the ingredients. Instead, you will see terms like “artificial flavor bits” or “blueberry crunchlets.”

Even those processed items that actually do contain berries don’t deliver on the blueberry’s nutritional package. A study published in the Journal of Agricultural and Food Chemistry found anthocyanins were almost undetectable in canned foods, bread, cereals, and baby foods containing berries. This may be due to anthocyanins’ unique chemical structure, which renders them unstable so they’re more likely to be damaged in processing than other phytonutrients. If you have very young children, buy fresh or frozen berries and puree them yourself.

Easy ways to add blueberries to your diet:

  • Stir into breakfast oatmeal
  • Stir into pancakes for blueberry pancakes
  • Serve over pancakes
  • Serve with yogurt
  • Serve with vanilla ice cream for dessert
  • Garnish a green salad
  • Add to fruit salad
  • Make a smoothie with yogurt & berries
  • Stir into muffins or quick breads

Blueberry Pasta Salad

Going to a summer picnic or potluck? This is guaranteed to be a hit; double or triple the recipe to make enough for a crowd.

Ingredients:

6 ounces pasta (wide noodles like egg noodles are good for this, or corkscrews or shells)

1 cup sour cream (or 1/2 cup each plain yogurt and sour cream)

1/4 cup maple syrup

2 cups fresh blueberries

1 cup cantaloupe melon balls (optional)

Directions:

Cook pasta according to package directions.

While pasta is cooking, whisk sour cream with maple syrup until well blended.

Drain pasta; place in salad bowl. Stir in cream. Fold in berries and melon balls, if using.

Serves three to four.

Blueberry Oatmeal Muffins

Ingredients:

2 eggs

1 / 2 cup maple syrup

3 Tablespoons butter, melted

1 cup plain yogurt

1 1/4 cup rolled oats

3/4 cup all-purpose flour

1 teaspoon baking soda

1 1/2 cups blueberries

1 / 4 teaspoon salt

Directions:

Preheat oven to 400 degrees. In bowl, beat together eggs, maple syrup and butter. Stir in yogurt, then oats. In a smaller bowl, mix together flour, salt, and baking soda; fold into the batter along with the blueberries.

Butter the muffin pans well, or line with paper muffin liners. Fill two-thirds full. Place in oven and lower heat to 375 degrees. Bake for about 20 minutes, till the tops are golden brown.

Pancake Topper

Berry Syrup

Ingredients:

2 cups blueberries

1/4 cup maple syrup

1/3 cup water

1/2 lemon

Directions:

Divide berries in half; reserve 1 cup.

Place 1 cup berries, maple syrup and water in saucepan. Bring to a boil; lower heat to simmer and cook four to five minutes until berries pop.

While berries are cooking, zest and juice the lemon.

Remove syrup from heat; stir in zest, juice, and reserved berries. Serve warm over pancakes. Garnish with whipped cream if desired.

Serves three to four.

Author of the award-winning cookbook Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market, Yvona Fast lives in Lake Clear and has two passions: cooking and writing.

She can be reached at www.wordsaremyworld.com or on Facebook as Author

Yvona Fast.

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