| Each summer we anticipate their arrival - those little | | | | and minerals," he says. "But if you don't have fruits and |
| blueberries that we can eat straight from a bowl like | | | | veggies in your diet, you are missing out on a wealth |
| chips or popcorn. They are sweet, full of Vitamins A | | | | of natural defenders." Blueberries are rich in |
| and C, low in sodium and are a great source of fiber. If | | | | phytonutrients. |
| this isn't enough, it is also a low glycemic fruit which is | | | | 4. Cancer preventing qualities when part of a daily diet. |
| excellent for low glycemic / low carb diets. Blueberries | | | | Blueberries have high quantities of ellagic acid. Studies |
| are versatile whether in fruit form, juice, included in a | | | | done on ellagic acid have shown that people who |
| smoothie or shake and of course baking. | | | | consume foods high in ellagic acid were three times |
| In the past decade Blueberries have been in the | | | | less likely to develop cancer than those who |
| spotlight, not for their wonderful taste but what they | | | | consumed food with very little or no ellagic acid. The |
| can do for us. | | | | ellagic acid is actually found in the seeds of the |
| Here are 7 reasons why you should make them part | | | | blueberries. |
| of your life: | | | | 5. High in fiber: We need fiber in our life to promote |
| 1. Improvement of short term memory plus | | | | weight loss (or prevent weight gain, reduce the risk of |
| improvement in coordination and balance: Researchers | | | | Type 2 Diabetes, lower the risk of colon cancer and |
| from Tufts University and the USDA performed a | | | | reduce the risk of coronary heart disease. Blueberries |
| major study on the effects of vegetables and fruits on | | | | are a great choice for fiber because they contain both |
| reversing damage in nerve cells. Rats equivalent to 70 | | | | soluable and insoluable fiber. |
| to 75 year old humans were fed a supplement rich in | | | | 6. Blueberries have the same properties as cranberries |
| blueberry extract comparable to one cup of | | | | to help eliminate or prevent urinary tract (bladder) |
| blueberries a day. The researchers noted | | | | infections. If you have found the tartness of cranberry |
| improvements in coordination and balance that were | | | | juice hard to drink you can now reach for the natural |
| really significant. Dr. James Joseph, the principal | | | | sweetness of blueberries or blueberry juice. |
| investigator of the study explains, "Motor behavior is | | | | 7. Easily stored: blueberries will last in the refrigerator |
| one of the first things to decline as you age." | | | | for approximately one week. The thicker outer skin |
| 2. Blueberries ranked second place of 100 common | | | | makes them last longer than the softer summer. |
| foods high in antioxidants. Antioxidants help neutralize | | | | Blueberries are very easy to freeze. Quickly check to |
| harmful by-products of metabolism called "free | | | | make sure the stems and any stray leaves are |
| radicals" that can lead to cancer and other age related | | | | removed then pour them directly into freezer bags. |
| diseases. Anthocyanin -- the pigment that makes the | | | | You can fit two or three pounds in a large Ziploc |
| blueberries blue -- is thought to be responsible for this | | | | freezer bag and then stack them flat in your freezer |
| major health benefit. Blueberries have more | | | | for optimum space. When ready to use simply rinse |
| antioxidants than other foods, including spinach, garlic, | | | | them off with cold water. |
| blackberries and beets. | | | | Blueberries can be a simple but versatile addition to |
| 3. Phytonutrients - The chemicals that make tomatoes | | | | your diet. The health benefits described above required |
| red, blueberries blue, beets purple and carrots oranges | | | | a minimum of one cup of blueberries a day. This is |
| are being seen as important maintainers of health. Dr. | | | | easily done by adding to cereal, sprinkling in salads, |
| Daniel Nadeau, a clinical assistant professor of | | | | incorporating into a smoothie or muffins, pancakes or |
| medicine at Tufts and an endocrinologist at Central | | | | eating by the handful. Many people love to make pies |
| Maine Medical Center in Bangor, Maine explains the | | | | but be aware of the added calories. Whatever the |
| importance of phytonutrients: "For the last century, | | | | method, take advantage of what these powerful little |
| much of nutrition has been defined in terms of vitamins | | | | blue coloured berries can do for you! |