Do you know that blueberries are one of the top foods you can consume to improve your brain health?

There have been numerous studies done on the benefits of blueberries. Studies show that blueberries can increase blood flow to certain areas of the brain and improve motor and memory performance. A study of nurses conducted over 6 years shows that increased flavonoid intake, specifically from berries, appears to decrease mental decline. https://onlinelibrary.wiley.com/doi/abs/10.1002/ana.23594

One of my favorite podcasters and authors, Jim Kwik, refers to blueberries as brain berries! I love it. I am also a big fan of some of his other brain food suggestions! Avocados, broccoli, green leafy vegetables - yes, yes, and YES! Blueberries are an excellent nutrient-dense food. This means they are high in nutrients and low in calories.

Blueberries offer other health benefits other than just keeping your brain sharp. They may help reduce heart disease and high blood pressure, combat diabetes, and lower inflammation.

A small study in New Zealand shows that consumption of blueberries before and after strenuous exercise helps to aid in the recovery of exercise-induced muscle damage. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583121/

Blueberries can also help repair DNA. They are one of the highest antioxidant foods we can consume.

How to buy blueberries

Blueberries should be purchased when they are plump, blue, and smooth. Reddish blueberries are not quite ripe and tend to be more tart, so it is best to pass on these. Look for skin that is unbroken; blueberry stains on a container can indicate that this is one to pass on. Fresh blueberries also have a bloom; this is the whitish coating on blueberries and is a sign of freshness. It is a natural barrier produced by the fruit to protect itself. After handling and time, it will be gone, so it’s presence actually indicates freshness.

Blueberries are one of the foods that you should always try to purchase organic. Because of their thin skin, pesticides can penetrate the fruit more easily. Any produce with thin skin, or an outside that is eaten, should be purchased organic if possible.

If you have the opportunity to go blueberry picking, do it! It is a great way to get quality blueberries and make a farm-to-table food connection! Plus, it is a fun way to spend a few hours!

Blueberries are best stored in the refrigerator and can last up to 7 days. If you happen to do some blueberry picking, or just stock up on blueberries when they are on sale, you can freeze them. I like to use a cookie sheet and spread out my blueberries in order to freeze them. This way they don’t stick together after they are frozen

Blueberries can also be added to smoothies. If you keep frozen ones they can help make your smoothie creamy. Sometimes I add blueberries to the top of a salad or grain bowl. If you serve a fruit plate for dessert, blueberries also can add beautiful color to things like pears, peaches, or mango. Top with some fresh mint and it is a delicious sweet treat!

If you are looking for an alternative to maple syrup, you can make a delicious blueberry syrup. Just take some frozen blueberries, add a little fresh-squeezed orange juice and cook over medium heat until cooked down. Use a potato masher to break down blueberries, or a hand mixer to puree. If you wish it to be a little thicker, add some tapioca starch. This a delish over pancakes or even a fruit dip (get those bananas sliced and ready to dip!).

So, eat ‘em up! Stock your refrigerator and freezer with blueberries and try to get a serving every day! Not only are they delicious, but your body will benefit from them, your food will get a beautiful burst of color and they are easy to eat - just pop them in your mouth and go!

Unleash your inner veg!