THEY TOP THE LIST OF ANTI-OXIDANT RICH FOODS: THE GOODNESS OF THE BLUEBERRY + SOME GREAT RECIPES


These little guys are one of the top anti-oxidant rich food items that you can choose to incorporate more into your meal planning. They’re great on their own or in many great recipes; choose them more often to benefit from the following important nutrients:

  • Fibre

  • Vitamin A

  • Vitamin C

  • Folate

  • Calcium

  • Iron

  • Manganese

  • Potassium

  • Magnesium

  • Phosphorus

  • Zinc

  • B vitamins

  • Vitamin E

  • ……among others

They also contain the following important phytochemicals:

  • anthocyanins

  • alpha-carotene

  • beta-carotene

  • tocopherols

  • pectin

  • ….among others

The phytochemicals in blueberries can help to strengthen blood vessels and can help with varicose and spider veins.

They promote heart health, they aid the lymphatic system, they support the immune system, they help keep our bones strong and they can be beneficial for the following:

  • hypoglycaemia

  • tinnitus

  • intestinal upset

  • eye disorders

  • urinary tract infections

When purchasing blueberries choose ones that are fresh, dry, firm, plump and are of a uniform size. If you are unable to fins good quality fresh ones, buy frozen ones-they are just as nutritious. Wild blueberries will have more skin then flesh, however both varieties are rich in anti-oxidants.

Fresh, good quality, unwashed blueberries will stay well in the refrigerator for approximately 10 days and will stay well frozen for approximately 10 months. To clean them, place in a bowl of cold water and drain (make sure not to soak them too long or they will become waterlogged)

Add them to your meal plan on their own as a great snack or on top of your favourite hot or cold cereal; fruits are high in natural sugars though so keep them to 3 servings per day.

Try one of the following great recipes here

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Jenny

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August 20, 2015

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