Featured Food: Blueberries

This week we're covering yet another one of the super-super foods; blueberries. These tiny little berries pack a lot of punch in the nutritional and health world! What better time to look at them then now too, because it is prime season for them. You can find fresh berries now up until October. So what are we waiting for let's find out about these little treats now!
A study by Tufts University looked at 60 different fruits and vegetables, and blueberries were number one for destroying free radicals. The antioxidant phytonutrients (anthocyanidins) neutralize the free radical damage to the collagen matrix of cells and tissues (otherwise this could lead to: heart disease, cataracts, varicose veins, glaucoma, peptic ulcers, cancer and hemorrhoids). It does this by cross-linking to the collagen fibers; making the matrix more stable. Wine is renowned for its ability to fight free radicals, but blueberries actually are 38% better at this than wine!
What gives blueberries that blue-red pigment? The answer is anthocyanins, which improve support structures for veins (actually the whole vascular system), improve capillary integrity, stabilize the collagen matrix, and enhance the effects of vitamin C. Now let's run through some of the other great benefits of blueberries. Ellagic acid (antioxidant) blocks the metabolic pathways that lead to cancer. The high soluble fiber protein in blueberries lowers cholesterol and prevents bile acid from transforming into cancer-causing forms. It's great for colon cancer, specifically. It stops proliferation and apoptosis (programmed cell death). The flavonoid Kaempfenol decreases the risk of ovarian cancer by 40%!
Not only are blueberries great antioxidants that fight free radicals, but they're great at preventing cancer. My suggestion? Make fresh fruit bowls (strawberry season is ending, but I still use them). Cut up some of your favorite fruits: cherries, blueberries, raspberries (great at Sams right now), blackberries, and strawberries.
Also my daughter has been experimenting and has really enjoyed the combination of blueberries and grapefruit.Not only are these all refreshing, but packed with antioxidants and low glycemic foods that won't spike your insulin! Want something a little more sultry? Try chicken or pork with blueberries, I have a recipe in the archives at the end of May for this.