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Blueberries - The Grandaddy Of Superfoods

10.07.2015

 

The grandad of the superfood trend, packs a powerful nutritional punch.

Blueberries are a good source of vitamin K. They also contain vitamin C, fibre, manganese and other antioxidants (notably anthocyanins which protect against a myriad of diseases).

Valued for its high levels of antioxidants, some nutritionists believe that if you make only one change to your diet, it should be to add blueberries.

There is evidence to show that blueberries can help protect against heart disease and some cancers, as well as improve your memory.

The evidence 

Heart health
A study in 2012 of 93,000 women found that participants who ate three or more portions of blueberries and strawberries a week had a 32% lower risk of a heart attack compared with those who ate berries once a month or less. However, the study could not prove that these fruits definitely caused the lower risk.

Cancer
There is so far very little evidence that blueberries can help protect against cancer. In laboratory studies on cells and animals, blueberry extracts (such as anthocyanins) have been shown to decrease free radical damage that can cause cancer. However, it is not clear how well humans absorb these compounds from eating blueberries and whether or not they have a protective effect. 

Improved memory 
A number of small studies have found a link between blueberry consumption and improved spatial learning and memory. However, most of these studies relied on small sample groups or animals. There is currently no evidence of a link between eating blueberries and improved memory.

 

The Positives

While research on the health claims of blueberries is inconclusive, they are a fantastic choice as one of your five portions of fruit and vegetables a day.  

Blueberries are low in calories and high in nutrients, including phenolic compounds with an antioxidant capacity significantly higher than vitamins C or E.    

Try adding Blueberries to your breakfast cereal, including them in a packed lunch or mixing with low-fat yoghurt for a delicious dessert.

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At The Healthy Employee we work with HR Managers, Directors and Team Leaders to help build a happier, healthier more energised workplace.  To find out how we may be able to help you please call Anna on 07778 218009 or email anna@thehealthyemployee.co.uk to arrange an informal chat.



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