Blueberries: The Ultimate Super-fruit

Many people consider blueberries to be a super fruit and it’s not because of its size (since it’s about the size of a button), but because of its nutrient density. According to the USDA Human Nutrition Research Center on Aging, wild blueberries have the highest level of anti-oxidants out of any fruit and can provide extraordinary benefits.

These anti-oxidants (vitamin C, E, and other phytochemicals) do help reduce the risk of many cancers by neutralizing the by-products of metabolism, called free radicals. Free radicals are the culprits to many cancers, as well as other diseases. However, a big reason to its super fruit status is because of one type of anti-oxidant that is not in all fruits, called anthocyanins. Anthocyanin is what gives the blueberry its color and is primarily located in the skin. This powerful anti-oxidant is linked with reducing the risk of many aging mental diseases and offers anti-inflammatory benefits, thus helping reduce daily mental and physical stress.

Blueberries are also loaded with dietary fiber. One cup of this super fruit contains only 60 calories and over 6 grams of fiber (about 20% of daily need). Fiber is not only a belly-filler, but a cholesterol fighter too. The soluble fiber actually helps prevent some of the absorption of the bad cholesterol, by binding to it and flushing it out of the body.

There are many ways you can incorporate this powerful “brain food” into your diet. You can add it to cereal and yogurt for breakfast or have a small bowl if you have a sweet tooth. You can also use it as part of your post workout shake. My personal favorite shake is a scoop of protein powder with bananas, blueberries, flax seed, some water, and ice. The shake is low in sugar, high in protein and fiber, and the anti-oxidants, from the blueberries, can help reduce the soreness that can result from a tough workout.