The Blueberry Diet

Blueberries aren’t just for pies. They may be tiny, but they pack a powerful antioxidant punch.
Hail to the mighty blueberry. The pigments that give blueberries their rich, deep color are called anthocyanins, and they act as antioxidants­—substances that help deactivate harmful toxins in our bodies and slow oxidization, a process that damages tissues and cells and contributes to heart disease.

Here’s how the process works: Cholesterol isn’t harmful until it becomes oxidized, when it may start clinging to the lining of our blood vessels. According to scientists at the University of California at Davis, blueberries may reduce the buildup of “bad” LDL cholesterol, lowering our risk of heart attack and stroke.

Blueberries continue to earn their bragging rights when it comes to improving short-term memory, intelligence, night vision, and coordination. Research also suggests that blueberries can help prevent cancer, strengthen blood capillaries, ease arthritis pain, and even slow the signs of aging. Researchers at the University of Barcelona, for example, found that after feeding lab rats blueberries for eight weeks, the animals exhibited a reversal of age-related learning disabilities and showed memory improvements as well.

With twice the antioxidant power of spinach and three times that of oranges, the blueberry is the No.-1 fruit and veggie source of antioxidants. And according to the American Heart Association, it’s usually better to get your antioxidants from food than from supplements. For optimal health, try to eat between five and nine half-cup servings of fruits and vegetables each day.

Go wild!

A great way to help meet that quota is to add blueberries to your menu. With just 80 calories per half-cup serving, blueberries are fat free and rich in nutrients such as C, E, beta-carotene, folic acid, fiber, and potassium. There are about 30 varieties of cultivated blueberries, grown in 35 of the 50 states. Fresh berries are generally available in stores from May through October. Imported blueberries can be found at other times of the year. If you can find them, opt for wild blueberries. They pack the most antioxidant power and are available fresh or frozen at some grocery and health food stores.

Always select fresh blueberries that are firm, all-over blue, and free of mold. Fresh blueberries should be quickly rinsed and patted dry with a paper towel. Wash them just before you use them so that you don’t remove the protective waxy coat, called the bloom. Store your blueberries in a covered container in the fridge for no more than a week; berries spoil quickly if left at room temperature. You can also freeze fresh blueberries. Pack them into resealable freezer bags; they’ll keep for a year.

Get your daily blues

Here are some of the many ways to put more blueberries in your diet:
Pour a handful on your cereal.
Toss a bunch on a stack of pancakes, waffles, or crepes.
Mix them into yogurt and fruit smoothies.
Serve them as dessert over a bed of low-fat whipped cream or yogurt.