Superfood Series - Blueberries

What's so super about them?

They're possibly the ultimate superfood. Some nutritionists believe that if you make only one change to your diet, it should be to add blueberries.

Just 100g (4oz) of blueberries contain the same amount of age-defying antioxidants as five servings of other fruit and vegetables. Antioxidants help guard against a range of cancers, heart disease, asthma, arthritis and cataracts, Alzheimer's and age-related neurological diseases.

By preventing infectious bacteria from clinging to the wall of the gut, bladder and urethra, blueberries also offer protection against cystitis.

Key ingredients?

High in vitamin C and a good source of fibre, blueberries have a compound, pterostilbene, which acts to protect the heart in the same way as cholesterol-lowering drugs. They also contain anthocyanins, which give them their blue colour. Other flavonoids reduce the risk of heart disease and cancer. There is also resveratrol, which again is believed to have an anti-cancer effect.

Does it boost brainpower?

Yes. A US university study showed that blueberries slow down mental ageing. When older rats were fed the fruit for two months, they navigated mazes faster and had improved balance and co-ordination. In humans, about 100g a day can stimulate the growth of new brain cells.

Will they make me gorgeous?
Quite possibly. They contain polyphenols, which combat the effects of free radicals, a key cause of wrinkles, and so keep skin looking younger for longer. They also help the body to make collagen, which keeps skin supple.

How many calories?
A mere 83 for a cup of berries (around 145g).

How much do I need to eat?
A small cupful, about 100g a day.

How should I eat them?
In fruit salads, or sprinkled on yogurt or oatmeal/grits/not cereal. Bake them in muffins, snack on them at your desk to beat sugar cravings… you get the gist. Keep a bag in the freezer, so you always have some to hand.

Recipes with blueberries:
Blueberry yogurt multigrain pancakes
Blueberry crumb bars
Blueberry goat cheese crostini
Blueberry oatmeal scones