BERRYLICIOUS

Not only are berries a powerful source of antioxidants and assist in keeping a healthy brain but they also promote a healthy digestive system too.





Blueberries are rich in pectin a solube fiber and work to relieve both diarrhea and constipation. The tannins in blueberries reduce inflamation in the digestive system and the polyphenols have antibacterial properties. There are components of blueberries that reduce the ability of E. Coli, a bacterium that commonly causess urinary tract infection to stick to the mucosal lining of the uretha and bladder.


To get a healthy serving of blueberries you can do so via juices or jams.

Here are some juices and jams with high polyphenols

JUICES milligrams of polyphenol per 8 oz serving
Odwalla C Monster 845 mg
Trader Joe's 100% Unfiltered Concord Grape Juice 670 mg
R.W. Knudsen 100% Pomegranate Juice 639 mg

JAMS mgs of polyphenols per 20 grams - 1 tablespoon
Trader Joe's Organic Blueberry Fruit Spread 400 mg
Knott's Pure Boysenberry Preserves 300 mg
Trader Joe's Organic Blackberry Fruit Spread 280 mg

Side bar If you decide to get your blueberry fix via juices cut the calories by mixing half of it with carbonated water.

Tannins - Defensive compounds that counteract bacteria and fungi by interfering with their surface proteins
Polyphenols - Act as antioxidants. They protect cells and body chemicals against damage caused by free radicals.

THE DARKER THE BERRY....THE HIGHER THE ANTHOCYANIN CONTENT???

This month's Superfood is the blueberry. Before reading this chapter I had no idea of the power this awesome berry packed! One of the biggest benefits of this bite size and portable yummy treat is its proven power to slow down and even reverse macular degenerative diseases that effect the brain.

Blueberries have high amounts of antioxidants and one in particular is anthocyanin. Anthocyanins have one of the highest antioxidant capacity out of all of the 150 flavnoids. Just in case you don't know antioxidants are key in the anti-aging game as they remove free radicals. Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals which can cause damage. Antioxidants act as "free radical scavengers" and prevent and repair damage done by these free radicals. Health problems such as heart disease, macular degeneration, diabetes, cancer etc are all contributed by oxidative damage.

According to a study conducted at Tufts Unverisity lab rats that ate the human equivalent of 1/2 to 1 cup of blueberries performed better on brainteasers and displayed better coordination and balance then the other non-blueberry consumed groups. Compared to the other groups the blueberry fed lab rats communicated better, their brains had fewer damaged proteins than expected, and their brains developed new brain cells.

The authors of SuperFoods RX recommend a daily serving of 1 to 2 cups. And if you are not too keen on eating blueberries there are other options to choose from:

Purple grapes, Cranberries, Boysenberries, Raspberries, Strawberries, Currants, blackberries, cherries, and all other varieties of dried or fresh berries.

One of my favorite treats is having whole wheat blueberry pancakes...yum!! Just be easy on the butter peeps. And eat it with No Apologies.

Click here to order a copy of Superfoods Rx and read more about this berry!!