Written By Miranda Regalado
When it comes to berries, we have them in every color and flavor. Speaking of blueberries, the source is close to home. They originated in North America, with Canada being the second-largest producer after the U.S., producing the most blueberries in the world.
First Nations peoples of Canada have eaten them for millennia, and we follow in their footsteps, as scientists continue to discover great health benefits associated with blueberries. For starters, they are low in calories and high in nutrients, containing Vitamin B6, C, K, manganese, potassium, fiber, and more. Their composition is 85% water, and they are filled with antioxidants, the most notable being anthocyanins, but they have a wider range of phenolic compounds.
We continue to advocate for antioxidants because they protect our cells from oxidative stress and free radicals (unstable molecules that could even cause cancer). Researchers believe that blueberries have one of the highest concentrations of antioxidants of all common fruits. The body of evidence proving the benefits of eating blueberries continues to grow. Anthocyanins, responsible for the reddish-purple pigmentation of fruits and vegetables and present in blueberries, reduce biomarkers associated with diseases like type 2 diabetes mellitus, cardiovascular disease, and neurological decline. Studies show
that a greater intake of anthocyanins may significantly reduce the risk of Alzheimer’s disease.
It’s no secret that we live in a very fast-paced world, and our cells are not exempt from stress. When we talk about oxidative stress, we mean the pressure we put on our bodies, which pushes our cells to age faster; this process negatively impacts our brain function. In a study with over 16,000 older individuals, it was found that blueberries were linked to delays in mental aging, and older adults with mild cognitive impairment who consumed blueberry juice every day showed improvement after 12 weeks.
It is “berry” easy to incorporate blueberries into our diet because they pair well with so many things: a fresh smoothie, on top of waffles, pancakes, yogurt, and even oatmeal. Starting your day with a vitamin boost (only one cup of this super-fruit provides 24% of the recommended daily intake of Vitamin C) can be invigorating. They can also be the perfect snack throughout the day and a great pick-me-up after a workout because they lessen the damage that occurs at a molecular level, minimizing soreness and accelerating muscle recovery. This season, trust the purple path and enjoy all the benefits of blueberries.
