Did you know there are only three fruits native to North America? Commercially viable fruits, that is. They are blueberries, cranberries and concord grapes. Blueberries have been labelled a superfood for their numerous health benefits. According to the USDA database of the antioxidant activity of over 40 different fruits and vegetables, blueberries rank among the highest on a per serving basis, and wild blueberries outranked cultivated blueberries.
Why blueberries are super:
Rich in Vitamin C- a serving of blueberries provides almost 25 % of your daily requirement.
Anthocyanins are the 'blue' in blueberries. They are members of the flavonoid group of phytochemicals that are thought to provide a whole host of benefits:
Like cranberries, blueberries contain a substance that can assist in preventing urinary tract infections by inhibiting bacteria attachment to the bladder wall.
They may aid in the prevention of cancer, particularly from eating wild blueberries.
Blueberries may help reduce stroke damage in the brain.
They may reduce the risk for heart disease by protecting blood vessels in the heart and potentially reduce the build-up of cholesterol in artery walls.
Blueberries also show anti-ageing benefits and may reduce the risk for Alzeimer's.
A more recent study showed an improvement in insulin sensitivity in a group of obese adults when supplemented with a blueberry smoothie over a six week period, suggesting anti-diabetic potential.
Before you overdose on blueberries and do a 'Violet Beauregarde' from Charlie and the Chocolate factory
, take note that many of these studies have been conducted in animals and have yet to be translated to human studies.I currently have about seven to eight different boxes of cereal in my pantry, not because I like it that way, but because I have two fussy palates to appease (they get bored easily) and a strong motherly and nutritionist's determination to feed my family well. Now that the weather's finally warmed up, this morning I decided to make a fruit smoothie. I mashed up some frozen wild blueberries, banana, low fat vanilla yoghurt, crushed bran flakes and some milk. No hand blender necessary. And the best part is it was lapped up without complaint and the kids got their boost of superfoods, fibre, and calcium. Healthy mission accomplished! No mother's guilt today.
2 comments:
wow, i had no idea that only 3 fruits were native to north america.
To clarify, it is three commonly eaten/mainstream fruits that are suitable for commercial production. There are a number of 'minor' fruits native to North America, such as elderberries, quinces, paw paw (not papaya), buffaloberries, American persimmons, and mulberries, but you're unlikely to find these in the grocery store. Cornell University provides a list of some that are suitable for home-growing: http://www.fruit.cornell.edu/mfruit/
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