I hate to admit it, but my strategy to load up on fruit and veggies for the 4th didn’t exactly come to fruition. Meals were more chaotic than patriotic – my plan to eat “red, white, and blue” nutrient rich produce was a bit of a bust. Instead of scarfing juicy red strawberries I sipped sugary pink cosmos; instead of blending low-fat yogurt smoothies I boiled welters of white rice and pasta; and the only thing blue in sight was the sky.
However, it’s Monday – a great day to clear your mind and start fresh. No need to add a swirl of guilt to your weekend ice-cream consumption, nobody’s perfect, forgive yourself, and get back on that healthy horse!
Start the day by eating a bowl of delicious organic blueberries – packed full of fiber, vitamin C, E, and manganese – they’re a bona fide way to boost your brain and clear your mind. Blueberries are also bursting with anthocyanidins, which are compounds that exert exceptional antioxidant activity (antioxidants are molecules that mop-up those pesky free radicals implicated in brain deterioration). When researchers at Tufts University tested sixty fruits and veggies for their antioxidant capabilities, blueberries rated the highest.
In fact, because of their high antioxidant content blueberries are thought to protect against Alzheimer’s disease and other age-related conditions by reducing oxidative stress in the brain. Desperate to beat your best friend at Boggle or Trivial Pursuit? Blueberries might be your magic brain bullet. Animal studies have shown that rats given the human equivalent of 1 cup of blueberries a day demonstrated significant improvements in both learning capacity and motor skills, which markedly reduced their “brain-age.”
In a recent study conducted at the University of Michigan, researchers found that rats who received blueberry-enriched powder had less abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity, which are measures of how well the body processes glucose for energy. Of course, not all animal studies translate well into human trials, so it’s important to take these results with a pinch of low sodium salt. However, the benefits of eating a well balanced diet of fruits and veggies have been well established.
Another benefit of eating blueberries – better vision, especially a night. Whether you’re a fighter pilot (probably not), a peeping Tom (hopefully not), or just someone who’d like to read this post better (I hope so); blueberries have been shown to improve visual acuity. Numerous studies suggest that blueberries may protect against cataracts, glaucoma, and the development of age-related macular degeneration.
Blueberries also promote urinary tract health – they contain the same preventative compounds found in cranberries. Both cranberries and blueberries block bacteria (such as E.coli) from adhering to the mucosal lining of the urethra and bladder.
So in my opinion, blueberries are the perfect way to round out a square meal!
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