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All hail the blueberry

July 16th, 2014

blueberryMy husband, daughter and I spent a few hours last Saturday picking blueberries in the cool of the morning, alternately intent on the task and zoning out to bird songs and soft breezes. Blueberry picking is a delightful activity. Quiet, contemplative, rewarding. Unlike strawberry picking, you get to stand up. Unlike blackberry picking you get to not bleed. And, of course, you get blueberries which, in my opinion, are the apex of deliciousness.

How wonderful, then, that they are also the apex of healthiness. Here are five reasons to enjoy blueberries – lots and lots of them – right now:

1. Blueberries protect against memory loss.
A 2012 study suggested that eating at least one serving of blueberries a week slowed cognitive decline by several years. These promising results came from work by Brigham and Women’s Hospital and Harvard Medical School researchers which was published in the Annals of Neurology. (Read: high cred) It may be that blueberries protect the brain by clearing toxic proteins that accumulate there, which was the finding of a 2013 mouse study.

2. Blueberries are heart-friendly. Very friendly.
In repeated studies, blueberries (1-2 cups a day) have been found to lower total cholesterol, raise HDL (that’s the good one) and lower triglycerides. At the same time, blueberries have been shown to help protect LDL (the bad one) from damage that could lead to clogging of the arteries. Blueberries powerful antioxidant phytochemicals also help protect the cells lining the blood vessel walls. And the most recent research points to blueberries’ role in increasing the activity of an enzyme associated with better cardiovascular function. And then there’s blood pressure. In those with high blood pressure, blueberries have significantly reduced both systolic and diastolic blood pressures. In those with health blood pressure, blueberries have been shown to help maintain these healthy pressures.

3. Blueberries provide antioxidant support throughout the body.
Blueberries’ phytochemicals don’t just work wonders within the cardiovascular system. They provide support for virtually every body system studied to date. That includes muscles, nerves and the digestive tract. In preliminary animal studies, one of the powerful antioxidants in blueberries (anthocyanins) helped protect the retina from oxidative damage.

4. Blueberries help with blood sugar regulation.
A recent study that included blueberries along with other low Glycemic Index fruits, found the combination to have a favorable impact on blood sugar regulation in those already diagnosed with type 2 diabetes. Participants in the study who consumed at last 3 servings of low-GI fruits per day (including blueberries) saw significant improvement in their regulation of blood sugar over a three-month period of time.

5. Blueberries might have important anti-cancer benefits.
It’s too early to tell, but the studies done on human cells in the lab and on lab animals appear promising. So far breast cancer, colon cancer, esophageal cancer, and cancers of the small intestine have been studied. The hope is that blueberry consumption may lower the risk of these cancer types.

Unlike other foods that are packed with healthy benefits – like nuts, for example, or que lastima, chocolate — blueberries are not packed with calories. One cup has only 80-85 calories. That serving provides 30 percent of your vitamin K needs, 25 percent of manganese, 20 percent of vitamin C and a surprising 15 percent of daily fiber requirements. Such a deal.

And, new studies make it clear that we can freeze blueberries without doing damage to their delicate antioxidants. Which is a relief, as we picked about 35 quarts Saturday morning.


One Response to “All hail the blueberry”

  1. Weekend MusicWatch: Pianos aplenty, singalongs galore | Oregon ArtsWatch on July 18, 2014 2:36 am

    Check out Pioneer Courthouse Square Farmers Market, Portland, on Mondays for healthy homegrown blueberries (and other summer edible delights)

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