When it comes to focus and memory, there is no denying the importance of brain health. While several factors influence cognitive function, the foods we eat on a daily basis are a crucial part of keeping our mind sharp. There are many nutrients that can help support brain health-one that is found in fruits and vegetables is anthocyanins. Compared to other commonly consumed fruits, berries are uniquely high in anthocyanins, plant compounds that are responsible for their vibrant blue, red, and purple color. In fact, research shows that anthocyanins present in blueberries (163.3 mg/100 g) may help to improve mild cognitive performance in older adults.
One Serving, or a Cup of Blueberries:- Is considered one serving of fruit
- Contain just 80 calories and is a good source of fiber
- Contributes essential nutrients including Vitamin C, Vitamin K, Manganese, and Phytonutrients called Polyphenols
- Contains Anthocyanins, which are compounds that give blueberries in their blue color
- Is a good source of Fiber, containing ~4g
- Maintaining Healthy Bones: Blueberries contain iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.
- Skin Health: One cup of blueberries provides 24 percent of the recommended daily allowance of vitamin C. Vitamin C is an essential nutrient, and works to help prevent skin damage caused by the sun, pollution, and smoke. Vitamin C may also improve collagen’s ability to smooth wrinkles and enhance overall skin texture.
- Managing Diabetes: Studies have found that people with type 1 diabetes who consume high-fiber diets have low blood glucose levels, and people with type 2 diabetes who consume the same may have improved blood sugar, lipid, and insulin One cup of blueberries contributes 3.6 grams (g) of fiber.
- Protecting Against Heart Disease: The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. The absence of cholesterol from blueberries is also beneficial to the heart. Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.
- Preventing Cancer: Vitamin C, vitamin A, and the various phytonutrients in blueberries function as powerful antioxidants that may help protect cells against damage from disease-linked free radicals.
- Improving Mental Health: Population-based studies have shown that consumption of blueberries is connected to slower cognitive decline. Studies have also found that in addition to reducing the risk of cognitive damage, blueberries can also improve a person’s short-term memory and motor coordination.
- Healthy Digestion, Weight Loss, and Feeling Full: Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content.
Blueberries are available fresh, frozen, freeze dried, and in jellies, syrups, and jams. Be sure to check the label of frozen and dried blueberries for added sugars. When selecting jellies or jams, choose all-fruit spreads without added sweeteners, juices, or fillers.
Here are some quick tips on including blueberries in meal options:- Use blueberries as fresh toppings on oatmeal, waffles, pancakes, yogurt, or cereal for an extra burst of flavor and nutrition in your breakfast.
- Whip up a quick and easy smoothie using frozen berries, low-fat milk, and yogurt.
- Mix fresh or dried blueberries into a spinach salad with walnuts and feta cheese.
- Fold blueberries into muffins and sweet breads.
- Blend them in a food processor with a little water, as part of a fresh syrup to top desserts or breakfast foods
Harvest of the Month
NC Harvest of the Month-Steps to Health: Blueberries
The North Carolina Harvest of the Month featured fruit is blueberries.
Health and Learning Success Go Hand-in-Hand
Getting children to try new foods can be hard. It is normal to offer a new food many times before kids are willing to try it. Be a good role model and eat fruits and vegetables in front of your children.
Use Harvest of the Month tips and recipes to encourage trying new foods and to find new family favorites.
BE AN ACTIVE FAMILY!
Determine time slots throughout the week when the whole family is available. Devote a few of these times to physical activity.Try doing something active after dinner or begin the weekend with a Saturday morning walk.
Healthy Serving Ideas
- Add berries to your cereal for added fiber and flavor.
- Mash berries to make your own jam.
- Top pancakes with fresh blueberries.
- Stir your favorite berries into lowfat yogurt for a tasty snack.
- Toss blueberries into a salad.
- Keep a bag of mixed berries in the freezer for smoothies.
Honey Gingered Fruit Salad
Makes 6 servings. 1 cup per serving.
Prep time: 30 minutes
Ingredients:
- 1 large mango, peeled and cubed
- 1 cup fresh blueberries
- 1 small banana, peeled and sliced
- 1 cup strawberries, sliced
- 1 cup seedless green grapes
- 1 cup nectarines, sliced
- 1 cup kiwifruit, peeled and sliced
Honey Ginger Sauce:
- 1/3 cup 100% orange juice
- 2 tablespoons lemon juice
- 1 tablespoon honey*
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon ground ginger
Directions:
- In a large bowl, combine fruit
- In a small bowl, mix all sauce ingredients until well blended.
- Pour honey ginger sauce over fruit and toss together.
- Refrigerate for at least 20 minutes. Serve chilled.
Nutrition information per serving:
Calories 124, Carbohydrate 32 g, Dietary Fiber 4 g, Protein 2 g, Total Fat 1 g. Saturated Fat 0 g. Trans Fat 0 g, Cholesterol 0 mg, Sodium 4 mg
Adapted from: Soulful Recipes: Building Healthy Traditions, Network for a Healthy California, 2009. Recipe courtesy of BOND of Color. References: Medical News Today, Blueberry Council, NC State Extension
