Blueberries

Blueberries are one of the smallest fruits, but they are packed with nutrients! This sweet fruit is one of the most popular berries consumed in North America. Blueberries are apart of the anthocyanins antioxidant family which gives them that rich blue colour. They are also one of the most antioxidant rich foods which are needed to fight free radicals. The antioxidant level in blueberries are what give blueberries the “superfood” label.

Free radicals// Free radicals are produced in the body (exposure to sun, exercise, damage to cell). Too many free radicals cause oxidative damage to healthy tissues and induces aging. For those who enjoy chemistry: Free radicals are an unpaired electron in orbit around the nucleus of an atom. In order to regain balance, antioxidants are able to neutralize free radicals and protect the cell from oxidation.

Research studies
Peer-reviewed journals

Some research (here and here) have conducted studies looking at the effects of blueberries of cardiovascular health. Both studies showed participants improved in various areas of cardiovascular disease (blood pressure, blood lipids, and arterial stiffness) when consuming blueberries over a short and long time period.

Since blueberries have high antioxidant levels, studies (here and here) have conducted research on it’s impact on inflammation. Although more research needs to be conducted, many see blueberries as potential inhibitors of inflammation.

Nutrients// Based on 1 cup of blueberries
—–>Dietary Fibre// 4g (14% DV)
—–>Vitamin C// 24% DV
—–>Vitamin K// 36% DV
—–>Copper// 4% DV
—–>Manganese// 25% DV

How to select// Choose blueberries that are firm and have dark pigmentation to them. Frozen blueberries also available in stores (great for smoothies!).
How to store// Store berries in refrigerator up to 1-2 weeks or until moldy. Do not wash until ready to eat.
How to eat// Raw, over oatmeal/yogurts, in smoothies, in desserts

What’s your favourite way to enjoy blueberries?

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