Today's beneficial seasonal food from the Plant Kingdom...

Blueberries

You know the saying, “great things come in small packages”? Well, we believe they were definitely referring to the health bonanza that we know as the blueberry. Blueberries, you had us at ‘brain food’. Not only are these fruits beautiful in form and color but, as small as they look, they are loaded with health benefits and bursting with nutrients and flavor.

History: Blueberries are estimated by botanists to be more than 13,000 years old. They are one of the few fruits native to North America, of the genus Vaccinium, a name that comes from the Latin root meaning “cow”. Wild bears will eat nothing except juicy blueberries when in season and will travel with an empty stomach for ten to fifteen miles per day to sniff out a blueberry patch. The American Indian held the wild blueberry in very high esteem due to the fact that the blossom end of each blueberry forms a five-pointed star. It was believed that the “Great Spirit” sent these star berries to relieve the hunger of children during a famine. In 1960 when the colonists established settlement at Plymouth, they learned from Native Americans how to gather blueberries, dry them under the summer sun and store them for the winter. In time, blueberries became an important food source and were preserved, and later canned. A beverage made with blueberries was an important staple for Civil War soldiers. In the 1880s, a blueberry canning industry began in the Northeast USA. North America is the world’s leading blueberry producer, accounting for nearly 90% of world production at the present time. The North American harvest runs from mid-April through early October, with peak harvest in July, which is also known as National Blueberry Month.

Description: They are small, blue to purple/black-colored fruits with a white-green flesh. Each blueberry contains hundreds of tiny seeds. They grow in clusters and range in size from that of a small pea to a marble. Blueberries are nice and firm or soggy when they are a little passed. Their flavor also ranges from deliciously sweet to sourly tart. This depends on if they are organic or conventional and also if they are fresh and ripe, not yet ripe, or defrosted.

Nutrition: Blueberries are classified as a brain food but also parts of the blueberry plant were used as medicine, as a relaxant during childbirth. Early medical books show blueberry tea was used by wives of settlers during labor. Blueberry juice was used for “old coughs” and tea made from wild blueberry leaves was believed to be a good tonic to help purify the blood. Studies say that a diet rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them equivalent to younger ones. A study published in the Journal of Agricultural and Food Chemistry show that phenolic compounds in blueberries can inhibit colon cancer cell proliferation and induce apoptosis (programmed cell death). The Nurses Health Study, conducted between 1984 and 2002, revealed that women whose diets provided the most kaempferol, a chemical present in blueberries, had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to blueberries, foods richest in kaempferol include onions, curly kale, leeks, spinach, and broccoli.
Blueberries can relieve both diarrhea and constipation. They promote urinary tract health, reduce inflammation, reduce the ability of e-coli to adhere in the bladder, and protects against macular degeneration. Blueberries are an antioxidant powerhouse. They contain ellagic acid, an antioxidant compound that promotes gastrointestinal health. They are also packed with antioxidant phytonutrients called anthocyanidins, which neutralize free-radical damage to the collagen matrix of the cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of Vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). A recent study showed that that blueberries deliver 38% more free radical fighters (antioxidants) than red or white wine do. (So the red and white wine being good for your health excuse is over).

Application: They can be made into jams, pies and muffins, pancakes or even tea. For best nutritional use, add a handful to your morning smoothie, to your rawnola with nut milk, or simply snack on them while at the movies. In the summer, you can make vegan-raw blueberry sherbet, a tart, or coconut/blueberry vegan ice cream for a tasty, refreshing and nutrient-dense treat.