Rick Patrick
rick@greenepublishing.com
It has been said that a good way to achieve a balanced diet is to “eat a rainbow.” Although that may sound like a “Skittles” commercial, the basic concept is a sound one. A diet rich in varied colors can be a good way to ensure you are obtaining many of the nutrients your body needs. One way to help achieve this is to include blueberries in your diet. The folks at the Farmers Almanac recently shared some valuable information about this great tasting treat.
Blueberries can easily be considered a “super food” because of the amount of nutritional value packed into those little blue orbs. In addition to being high in fiber and low in calories, blueberries contain practically no fat. This means blueberries can be a perfect way to satisfy a sweet tooth while managing cholesterol and helping to maintain digestive and heart health.
Blueberries derive their blue color from plant pigments called anthocyanins, which are the same pigments that give autumn leaves their red color. These anthocyanins are just an example of the many polyphenols that are found in blueberries. There are some studies that suggest that these polyphenols have antioxidant and anti-inflammatory properties that can play an important role in helping to alleviate the inflammatory process that is associated with many chronic conditions, such as cancer and cardiovascular disease. There is some research that suggests that these polyphenols can even help ward off the effects of aging, such as age-related cognitive decline.
In addition to these health benefits, blueberries are high in:
• Vitamin C, which is useful for growth and repair of tissue and is an anti-oxidant that prevents some of the damage caused by free-radicals, which helps to promote a healthy immune system. Blueberries are one of the best sources for these antioxidants.
• Vitamin K, which is needed for blood clotting. There have been studies that suggest that vitamin K also helps maintain strong bones in the elderly.
• Vitamin B6, which helps the body make antibodies needed in battling many diseases. This vitamin also helps maintain normal nerve function, make hemoglobin to carry oxygen in red blood cells to tissues, break down proteins and regulate blood sugar.
• Phosphorus, which is the second most abundant mineral in the body. Phosphorus is needed for growth and cell reproduction. It also helps to break down other nutrients.
• Manganese, which is vital for bone and connective tissue formation and for brain and nerve function. Manganese also has a part to play in fat and carbohydrate metabolism, calcium absorption and the regulation of blood sugar.
Blueberries begin to lose their nutritional value as soon as they are picked. Therefore, it is best to eat them as soon as possible. It is better not to wash them until right before you eat them or use them in a recipe. When washing them, use a minimal amount of water and do not soak them. Blueberries can carry mold spores, so rinsing them before eating is important.
To store them, use a colander or berry bowl that allows for some air circulation. Pick through them to make sure there isn't a moldy one that can speed up rotting in the container. Blueberries can be frozen by scattering them on a cookie sheet to initially freeze them, then transfer them into storage or freezer bags and placed in the freezer.
Now you are ready to go out and get yourself some blueberries. There are several places around our area from which you can obtain fresh blueberries and then enjoy them in pancakes, muffins, a pie, in a smoothie or just out of the palm of your hand.