Blueberries are generally recognized as an antioxidant and they in fact offer a good-sized amount of antioxidants, and moreover made up of phenolics and anthocyanins that may also work as antioxidants. Antioxidants can protect the body from the harmful effects of free radicals, combating with aging and other serious illness. The USH Blueberry Council reports that “Using a test called ORAC (Oxygen Radical Absorbance Capacity), researchers have shown that a serving of fresh blueberries provides more antioxidant activity than many other fresh fruits and vegetables.” And today, study is indicating that blueberries may be included to the effective way to fight obesity.
A current research at Texas Woman’s University, introduced at a latest American Society for nutrition conference, discovered that blueberries can fight obesity in rat cells. The study was modeled on the theory that polyphenols could end the develoment of fat cells. Researcher Shiwani Moghe discovered that it did, as well as shrunk fat cells. Although this might not be immediately translatable to human beings, it is a guaranteeing start and will direct to more study on the fat and polyphenol relationship.
On the other hand, it could not hurt to include the small blue spheres into your everyday diet. Comprised of eighty-four percent water, single serving of blueberries has eighty four calories, with zero calories from fats. There’s no cholesterol and absolutely no sodium, and fifteen percent of the suggested every day allowance (RDA) of vitamin C.
Blueberries can easily be purchased fresh or frozen (along with deep freeze dried and dehydrated), allowing it to be used in any meal of the day. Some suggestions include:
- Hot or cold cereal: throw some fresh or frozen in during the boiling process for oatmeal, or top off your bowl of Cheerios or granola with a sprinkling.
- Yogurt: Add to yogurt, with or without granola. I like the combo of lemon and blueberry the best, although plain, vanilla, and any type of berry yogurt works as well.
- Trail Mix and Granola: Add dehydrated blueberries to your favorite trail mix or granola for a healthy snack on the go.
- Muffins: While packaged mixes are the most popular, it doesn’t really take very long to make homemade muffins (recipe below), and they are oh so much better.
- Pancakes: Krusteaz makes a tasty low-fat oat bran pancake mix, wheat and honey mix, and even a fat-free buttermilk pancake mix. Just add water and blueberries and starting flipping those rounds of batter.
- Coffeecake: Take any traditional recipe and throw in a cup of berries for good measure.
- Fruit salad: I’m a berry lover, so mixing 3 or 4 kinds of berries together is heaven. For dessert I top with a dollop of whipped cream. Blueberries also go well with cantaloupe. Add in a squeeze of lime and bit of chopped fresh mint, for a palate-pleasing mixture.
- Desserts: Blueberry pie, lemon-blueberry tarts, blueberry clafouti, peach and blueberry crisp. The list is endless.
- Dinner: Blueberries can also be used in sauces to serve with fish or meat. How about Salmon Steaks with Savory Blueberry Sauce? Or, for those of you who are a culinary whiz in the kitchen, you can attempt Tea-Smoked Duck Breast with Pears and Blueberry Jus, a spa dish from Ananda Spa in India.