Antioxidants and Other Health Benefits of ?Blueberries

Credit: D Sharon Pruitt

Blueberries help neutralize the effects of free radicals in the body

When it comes to superfoods, blueberries 
are the real deal.

At just 40 calories, half a cup (125 mL) of blueberries contains vitamins A and C, calcium, potassium and pectin as well as B vitamins, vitamin E, selenium, zinc and iron.




Blueberries also have the highest antioxidant content of all fresh fruits, most notably anthocyanins, which play a significant role in neutralizing the effects of free radicals (substances that affect both the development of diseases and aging in the body). 




The potent nutrient and antioxidant
 content of blueberries also:


• Helps strengthen the immune system and build strong bones



• Promotes urinary tract health
• Supports eye health


• Supports brain health by boosting the enzymes that grow new nerve cells
• Plays a role in promoting heart health 

• Acts as a natural diuretic 



• Helps elevate mood


• Improves the metabolism of sugar
• Reduces the risk of some forms of cancer.






Fresh blueberries are available throughout the summer months and are excellent eaten as a snack, in baking, sprinkled on yogurt or added to salads. Frozen blueberries and blueberry juice are available year round. 







Frozen Blueberry Yogurt 




Ingredients

• 3 cups (750 mL) fresh blueberries, puréed and strained



• 1/3 c. (75 mL) granulated sugar

• 

1 Tbsp. (15 mL) lemon juice



• 1 c. (250 mL) 2% vanilla yogurt


Instructions




1. Using a food processor, blend puréed blueberries, sugar and lemon juice until smooth.
2. Add yogurt and mix until smooth.
3. Transfer the mixture to a covered container and freeze (about 90 minutes).
4. Transfer the semi-frozen mixture to a food processor and pulse until smooth.
5. Return the mixture to an airtight container and freeze (about 5 hours).

Serve as you would ice cream.



Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.