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June 23, 2010

Good things come in small packages

Associated Press Associated Press

CULLMAN — Consider the humble blueberry, not as large and showy as other summer fruits, like for instance a juicy peach, or an impressive watermelon. But the diminutive little blueberry is packed with nutrients that will not only make you healthier, but smarter.

Blueberries - which can be easily grown in our zone 7 area - are packed with antioxidants that diminish inflammation and oxidative damage that are linked to age related deficits in memory and motor function.

Not only that, they taste good - unlike some other foods that are touted as healthy. Blueberries are a delicious snack, a wonderful addition to fresh salads, and for once - a healthy desert.

According to current testing by Jim Joseph, of the USDA Human Nutrition Research Center (HNRC), preliminary results indicate that people who eat a cup of blueberries a day have preformed 5-6% better on motor skill tests than groups not consuming the blueberries.

The study went on to show that anthocyanin, which gives blueberries their color, might be the key component of the antioxidant and the anti-inflammatory properties that help fight inflammation. Blueberries, along with other colorful fruits and vegetables, test high in their ability to subdue free radicals. These free radicals - which can damage cell membranes and DNA through a process known as oxidative stress - are blamed for many of the dysfunctions and diseases associated with aging. The antioxidants found in blueberries, help to protect the body against the damaging effects of these free radicals and chronic diseases associated with aging.Researchers at Rutgers University in New Jersey have identified compounds in blueberries called proanthocyanidins, which promote unitary tract health and reduce the risk of infection by preventing bacteria from adhering to the cells that line the walls of the unitary tract.

Blueberries, along with some other fresh fruits and vegetables contain many of these naturally occurring antioxidants such as Vitamins C and E. Blueberries contain 14 mg of Vitamins C and 0.8 mg of Vitamin E per cup.

Blueberries also contain a number of substances offering far-reaching health benefits. These substances include fructose, fiber, vitamins and antioxidants. Antioxidants seem to have the most conclusive role in the prevention and delaying of cancer and heart disease, as well as the ageing process.  

One cup of blueberries contains 14% DV of fiber, 2.41 g per 100 grams and are a major source of vitamins, minerals, dietary fiber, phenolics, and flavonoids, as well as being very low in fat and sodium.





Sidebar: If you love blueberries, and want to stock up on them while they are fresh, simply buy them in season, rinse them off and let them dry on paper towels. When dry, place on a cooking sheet with sides, and freeze. When completely frozen, place blueberries in a zip-lock bag, and enjoy them year round.

 

 

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