There are so many different food items today claiming to be the next superfood and we are constantly being overrun and overloaded with the concept of the next big thing. An imported berry from the Himalayas? An exotic tuber from South America? Sure, I’ll try it. It can feel like we are being overwhelmed with access to speciality items. How do we know which one is the best? What superfood will be our saving grace?
Sometimes the best thing to do is to go back to basics. Accessing food and fruit in its most natural form can give us the nutrient density we need. Did you know that blueberries were one of the first foods to be given the title of ‘superfood’? You may not be surprised to hear that blueberries are rich in fiber and contain Vitamin C, Vitamin A, Vitamin K, and are full of antioxidants. But what is happening when you consume them? What gives these berries their blue hue and why is consuming them good for our bodies and brain health?
Let’s talk about the health benefits of blueberries and what makes them so unique!
What makes a blueberry blue?
Anthocyanins are a group of deep red, purple, and blue pigments found in plants. These anthocyanins belong to the flavonoid family. Flavonoids are abundant in all parts of plants! They are in the fruits, seeds, shoots, flowers and leaves. They help plants reproduce by attracting pollinators and by protecting them from environmental stressors like UV light, drought, and cold. Blueberries are one of the richest sources of anthocyanins! Studies have linked anthocyanins to health benefits such as cancer prevention, dementia prevention, and cardiovascular health. These benefits are derived from their antioxidant-rich profile! (2)
What are antioxidants?
Antioxidants are molecules that fight free radicals in your body. Free radicals are oxygen containing molecules with an uneven number of electrons. This uneven number of electrons allows free radicals to react easily with other molecules setting off a chain of reaction in the body. This imbalance of free radicals to antioxidants causes oxidative stress. These reactions can cause damage to your DNA, fatty tissue, and proteins. These three things make up such a large part of your body that the imbalance and presence of free radicals can lead to diseases over time. (1)
So, how exactly could things like eating berries be helpful in this situation? Antioxidants have the ability to give an electron to a free radical without making it unstable. Meaning the presence of antioxidants has the ability to stabilize free radicals so they become less reactive in our body. By making these molecules more stable, they create less damage in our system, can slow down damage, and play a role in preventing cancer, heart disease, Alzheimer's and diabetes! (3)
It may sound a bit complicated but the relationship between free radicals and antioxidants are a part of your body’s natural system. Like so many other factors in life, the stress outside and inside our body can lead to dysfunction. Supporting ourselves with a nutrient dense and food first approach is a great way to start. Aim for five servings a day of fruits and vegetables! Try our delicious salad this week served on a bed of mixed greens, organic blueberries, pickled red onion, toasted walnuts, and feta.
Antioxidant Rich Foods
Cherries
Dark leafy greens
Nuts
Citrus fruits
Broccoli
Garlic
Prunes
Tomatoes
Cinnamon
Betteridge DJ. What is oxidative stress? Metabolism. 2000 Feb;49(2 Suppl 1):3-8. doi: 10.1016/s0026-0495(00)80077-3. PMID: 10693912.
Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902
Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regen Res. 2014 Aug 15;9(16):1557-66. doi: 10.4103/1673-5374.139483. PMID: 25317174; PMCID: PMC4192974.