"Super Foods" ... Blueberries & Berries

Super Foods in this category includes many berries such as raspberries, strawberries, blackberries, cranberries, currants, cherries and even purple grapes.

There are many different health benefits you can get from super foods such as blueberries and berries ... the following is just a short list:

• Blueberries and berries are a terrific source of fibre, which in turn helps to stabilise blood sugar and insulin levels as well as lower abnormally high levels of estrogen, (known as Estrogen Dominance). This in turn has many health benefits (click here to see a more extensive list of benefits).  They also help to improve digestive problems like constipation and diarrhea.

• Blueberries and berries are rich in phytonutrients and phytoestrogens like polyphenols and antioxidants, including two very potent types of flavonoids called anthocyanin and resversatrol. Phytonutrients again help to reduce symptoms of estrogen dominance and menopausal symptoms, and of course antioxidants are the main "magic bullet" in controlling free radical damage. The main advantage of decreasing free radical damage is that it decreases your risk of developing cancers as well as improving and supporting your immune system.

• Anthocyanin reduces the formation of blood clots, reducing heart disease and strokes, as well as improving memory

• Super foods such as blueberries and berries are also rich in vitamins, minerals and nutrients like Vitamin C and E, Carotenoids, Potassium, Magnesium, Manganese, Iron, Folate, Niacin and Riboflavin, which again are essential in controlling free radical damage.

• Berries (especially blueberries) are known to have amazing antiaging properties due to their role in lowering the risk of heart disease, diabetes, senility and Alzheimer's disease, cancer (including breast cancer) and even degenerative eye disease.

• Blueberries and berries are also antiaging due to their anti-inflammatory properties.

• Another important antiaging effect of blueberries is that it promotes the production of collagen, thereby rejuvenating skin and reversing skin damage.

• Cranberries and blueberries are known to support and protect kidney function, as well as prevent infections

• Drinking juices like grape juice, pomegranate juice or cranberry juice provides similar health benefits as red wine, but without the negative influences of alcohol consumption.

• Research shows that blueberries reduce the production of bad cholesterol

• Blueberries contain ellagic acid and folate which decrease the risk of certain cancers.

• Studies done at Michigan State University have found that cherries have a pain relieving effect equal to approximately 10 microM concentrations of ibuprofen and naproxen.  Although no technical studies have been done, this raises the possibility of using cherries to help to reduce pain and inflammation caused by fibromyalgia or arthritis.  This possibility is especially exciting when you consider the fact that research has shown that cherries are high in melatonin, which promotes restful sleep and helps to alleviate insomnia, and one of the symptoms of fibromyalgia and chronic fatigue syndrome is insomnia and interrupted sleep patterns.

This is a pretty impressive list of benefits derived from Super foods (in this case, berries).  I think it may be time for us to rethink adding blueberries and berries to our daily diet and to find fun and interesting recipes to jazz up our taste buds, like the following wholesome pancake recipe, so quick and easy to make you'll never reach for packaged pancake mix again! ...

Check out this delicious Super Foods recipe...

Super Foods Recipe:  Blueberry Pancakes

¾ cup white flour                                              ¼ cup whole-wheat flour

¼ teaspoon salt                                               1 teaspoon baking powder

1 tablespoon sugar                                           1 cup partially skimmed milk

1 egg                                                             1 cup blueberries

1 teaspoon vanilla                                                     

1. Combine first 4 ingredients in a mixing bowl.
2. Mix together milk, egg, sugar and vanilla in another bowl.
3. Make a well in middle of flour and pour milk mixture into it.
4. Quickly mix together mixture until just combined.
5. Add blueberries.
6. Drop onto hot griddle or frying pan, sprayed lightly with cooking spray. (Medium-hot temp)
7. Flip pancakes carefully when top of pancake bubbles.
8. Serve with maple syrup and sliced bananas or mangoes.

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