Sober September superfoods: #2 blueberries

Sober September superfoods: #2 blueberries

If Kale is the King, then blueberries are the Queen mum of superfoods: sweet and unassuming, with seriously underestimated power.

So let’s set this straight: the blueberry is the most antioxidant-rich fruit available, fantastic for boosting your immune system and preventing infections. Those with eczema or any form of dermatitis should take note.

Blueberries contain compounds that reduce“bad cholesterol” and the usual run of vitamins and minerals, A, B, C, E, selenium, zinc, and phosphorus. They are also a fantastic source of vitamin K and contain manganese and anthocyanin, a powerful antioxidant, great for detoxing and for keeping your skin healthy.

According to the NHS website, a study of 93,000 women took place in 2012 and found that those who ate three or more portions of blueberries and strawberries a week had a whopping 32% lower risk of heart attack compared with the participants who ate berries just once a month or less.

Low in calories and high in nutrients, blueberries are a wonderful wee healthy addition to your diet. Eat them straight out of the pack as a snack, add them to your porridge or cereal or mix them up with yoghurt. Make smoothies with them or add them to a bowl of nuts and honey for dessert.

Here is a wicked Peruvian recipe I found on a lovely health blog called viibrante.wordpress.com to incorporate your blueberries into a main meal.

Blueberry Lime Mash

-3 medium baked potatoes

-3 tablespoons of finely chopped onion

-1 teaspoon garlic

-1 tablespoon + 2 teaspoons extra virgin Olive Oil

-4 tablespoons fresh lime juice

-1/2 teaspoon pure sea salt

-1 cup of Blueberries

Peel and mash the baked potatoes.

Add all ingredients to the mashed potatoes and mix well

Mash the Blueberries, leaving some texture. Mix gently into the mashed potatoes and serve!

blueberry-mash - health.planetfem.com

 

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