As a registered dietitian (RD) and nutritionist, I am aware of the blueberry's reputation as a nutritional powerhouse or “superfood,” though it is
also clear that the media’s agenda in making such claims is often to
target your wallet in addition to your well-being. Always take
statements about “miracle foods” and “magic bullets” with a grain (or
bucket) of salt. Even health professionals get confused with all of the
contradictory information flying around in print and online, though
there is a general consensus that blueberries are one of the most
beneficial foods you can regularly choose for your overall health.
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| Freshly Picked Blueberry Thrills (Photo: M. Blacke) |
Think BLUEMAN to recall the benefits of blueberries:
Brain Food
Lipid-Lowering Ability
Urinary Tract Health
Enhancement of Vision
Memory Protection
Antioxidant Powerhouse
Neuron Signaling
Recommendations from this Registered Dietitian (RD):
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Curb your enthusiasm. Many of us prefer to consume our blueberries, pomegranates, mangoes, carrots, raspberries, or other “5 A Day” foods in liquid form. But avoid calorie overload by way of excessive fruit and/or vegetable juice. If you can’t give up your favorite 100% juice, mix half of it with seltzer or water. Keep in mind that whole fresh fruit or vegetables will always have the lowest calorie count. (One cup of blueberries has 80 calories per cup.)
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Grow a thicker skin. That sediment that most of us view as “gunk” on the bottom of commercial berry juice bottles is beneficial; bits of the fruit skin are likely to be swirling at the bottle’s bottom and contribute to the sediment. The blueberry’s skin is the primary source of beneficial antioxidants. Just be sure to shake the bottle before serving.
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Take a ride on the wild side. Wild blueberries are smaller than cultivated, with more intense flavor. That means, ounce for ounce, you can expect more antioxidants in wild blueberries, as they have more skin per ounce, and the greatest nutritional benefits are concentrated in the blueberry’s skin.
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Any way you want it (is just fine). One half cup a day of fresh or frozen blueberries is enough to provide significant health benefits. All forms of the fruit have proanthocyanins, so view fresh and frozen blueberries as equivalent. Most of us are budget-conscious; frozen blueberries are generally less expensive and readily available in most grocery store freezer sections.
