Blueberries have been a staple in my home since my children were toddlers. If I would have allowed it, blueberries would have been consumed non-stop. While some might say that is awesome because the little berries pack a big nutritional punch, I would counter that too much of a good thing is not always a good thing. It’s also important to aim for a variety of different fruits in your diet.
It is often said that a handful of blueberries is a healthy portion, but whose hands are we referencing? My tots would have been in tears if I only allowed them as much as their teeny hands could hold. My fingers are long, but my palm is small. My handful of berries would be a tease.
A healthy portion of the luscious berry gems is about a cup. Consuming that “handful” of blueberries will yield a variety of health benefits.
Blueberries are high in fiber which aids in digestion, but eating too many on a regular basis may cause gas, bloating, and diarrhea. That is one way to turn a happy experience, blue.
Often deemed a superfood, blueberries are also a great source of potassium, as well as vitamins A, C, and K. Their deep hue not only helps them stand out from other berries visually, but their vibrant color also sets them apart nutritionally. As Popular Science magazine explains, blueberries’ color does not come from a pigment, but rather from a high concentration of anthocyanin, which causes the skin of the berry to turn blue. The Cleveland Clinic touts four health benefits of anthocyanins:
- Lowers blood pressure.
- Reduces risk of heart disease.
- Prevents neurological diseases.
- Slows cancer growth.
Blueberries have one of the highest antioxidant capacities among fruits, and are among the richest in Vitamin C, as stated in a study entitled Bioactive Compounds and Antioxidant Activity in Different Types of Berries, published in the International Journal of Molecular Sciences.
Antioxidants support your health in many ways, including fighting free radicals to prevent and attack chronic diseases, protecting your skin, boosting your immune system, and improving cognitive function.
As a powerful antioxidant, Vitamin C is vital to your overall health. One of Vitamin C’s roles is to be Robin to the nutrient iron’s Batman. When consumed with iron-rich foods, Vitamin C will boost the bioavailability of the iron, helping your body to better absorb it. So, the next time you have a spinach salad, toss some blueberries in and you will get more iron from those power greens.
Nature has made consuming blueberries simple for us. No peeling, slicing or intricate preparation is necessary to consume sweet, tangy, and sometimes tart blueberries—just wash them and they are ready to enjoy.
Whether you scatter them atop your yogurt or oatmeal, blend into a smoothie to start the day, pop them in your mouth for a healthy snack between meals, add to your salad for a color and flavor boost, or sprinkle some on top of or into a baked dessert, a “handful” of blueberries is an easy and healthy treat for your taste buds and your body.
Contributing writer Denise Lum is a Health and Fitness Coach raising her family in Alameda. Contact her via [email protected] or FitnessByDsign.com. Her writing is collected at AlamedaPost.com/Denise-Lum.
