Nutrition 102– Superfoods

In the first series – Nutrition 101 – I introduced the most common nutritional terms like ‘carbs’, ‘vitamins’ and ‘minerals’, explaining what they are, what they do, and how to get them. But we don’t eat vitamins and minerals do we? We eat food! So in this new series, I’ll be discussing those foods you hear recommended all the time – things like green tea, garlic, oily fish and more - explaining just why they’re so good for you, how much you should have and which superfoods you should definitely be including in your regular diet. This month the number one antioxidant fruit: blueberries. Yum!

Blueberries

The blueberry of the genus Vaccinium, is one of the few fruits native to North America. For centuries, blueberries were gathered in the forests by Native Americans and consumed fresh or dried. Native American tribes revered blueberries and much folklore developed around them. The blossom end of each berry, the calyx, forms the shape of a perfect five-pointed star; the elders of the tribe would tell of how the Great Spirit sent "star berries" to relieve the children's hunger during a famine. Parts of the blueberry plant were also used as medicine. A tea made from the leaves of the plant was thought to be good for the blood. Blueberry juice was used to treat coughs. The juice also made an excellent dye for baskets and cloth. In food preparation, dried blueberries were added to stews, soups and meats. Blueberries were also used for medicinal purposes along with the leaves and roots.

Today we can buy fresh or frozen blueberries, blueberry jams, blueberry juice, blueberry muffins and more, and you should have blueberries in one form or another in your shopping basket every week.

Why they’re good

Blueberries have been found to have one of the highest antioxidant values of any food in the world. Organic blueberries could be expected to contain even higher levels of antioxidants, as numerous studies have shown that organic crops tend to produce more of these compounds to help protect themselves from attack by pests and disease. Blueberries are low in sugar. They're high in fibre. And research is constantly revealing their almost magical healing properties.

Blueberries can slow ageing

US scientists discovered that feeding blueberries to laboratory rats slowed age-related loss in their mental capacity, a finding that has important implications for humans given the ageing populations in many western countries. Again, the high antioxidant activity of blueberries probably played a role. Preliminary tests have shown that eating a cup of blueberries a day can significantly improve coordination in older people. The chemical that appears responsible for this neuron protection, anthocyanin, also gives blueberries their colour, and might be the key component of the blueberry’s antioxidant and anti-inflammatory properties. Blueberries also contain other powerful antioxidants including resveratrol and piceatannol.

Antioxidants, found in high concentrations in colourful fruits and vegetables, are able to subdue harmful free radicals, which can damage cell membranes and DNA through a process known as oxidative stress, and are blamed for many of the dysfunctions and diseases associated with ageing.

Cholesterol reducing and cancer-fighting blueberries

At the recent American Chemical Society meeting it was reported that a compound found in blueberries called pterostilbene has the potential to be developed into a nutraceutical for lowering cholesterol. The head researcher, Agnes Rimando, had earlier conducted studies demonstrating the cancer-fighting ability of blueberries.

How much to eat?

You can get all these amazing health benefits just by eating half a cup a day of fresh or frozen blueberries. Add them to salads, toss them onto cereals or throw them into a smoothie. My two year-old eats them like sweets! Or try this fantastically healthy smoothie recipe: two frozen bananas, a cup of frozen blueberries, one dessertspoon of peanut butter, 300mL of soy or cow’s milk (or more if you like it thinner), one dessertspoon of wheatgrass powder and/or pure cocoa powder (optional), all whizzed up in the blender! Delicious.

Wishing you the best of health,

Shane Heaton
Nutritionist