Bring on the blueberries
Itry to maintain an active, healthy lifestyle. My latest effort, after taking on 10,000 steps at least three days a week, is improving what I have for breakfast by adding blueberries to a bowl of raisin bran.
According to Maria Laura Haddad-Garcia, EatingWell’s senior nutrition and news editor, blueberries are super-berries. Studies report that blueberries have numerous health benefits and are loaded with antho- cyanins and combat oxidative stress and inflammation—significant factors in developing chronic disease.
Blueberries, which are high in flavonoids, deliver vitamins C and A, needed to maintain good vision and potentially reduce the risk of age-related macular degeneration and cataracts.
They are a good source of fiber, an essential nutrient that prevents constipation and maintains a healthy gut. That’s why I eat raisin bran, and now with blueberries, I have a fiber-rich diet, associated with better overall metabolic and digestive health, and antioxidants like vitamin A and retinol that protect skin from premature aging by fighting free radicals, which can cause cell damage.
These berries can also boost collagen production, resulting in smoother, firmer skin, and are packed with anti-inflammatory compounds that help combat this underlying cause of health problems.
Various studies have found that blueberries may reduce obesity-induced inflammation, which could improve overall metabolic health.
One of the simplest and tastiest ways to enjoy blueberries is by sprinkling them on cereal, oatmeal, or yogurt. Blueberries can elevate the taste and nutrition of baked goods: Muffins, pancakes and breads benefit from blueberries’ nutritional profile. Adding ½ to 1 cup of fresh or frozen blueberries to a daily diet is a reasonable amount. Even 1/3 cup a day has been associated with a reduced disease risk. Blueberries’ high fiber content can help keep you feeling full and satisfied.
My successful addition of blueberries to breakfast includes a mini-disaster. I always buy the largest box of berries, and a few mornings back I opened a new box. The clear plastic boxes have a hinged flip lid, and the tape holding the lid is difficult to remove. I had just finished opening a box and had put them back in the refrigerator when I realized I hadn’t put the milk back. I yanked open the fridge door, and holy cow!
The entire box of berries dumped out on our tile floor. The tape had stuck to the refrigerator door. It was enough to make a preacher cuss, as my sainted grandmother used to say. If you are wondering how far a blueberry can roll on a tile floor, it’s a lot farther than you can imagine. We’re still finding blueberries.
There is one other item I believe is essential to live a healthy life: supplemental vitamins. We take a handful every day. Several years ago, when we were getting into fitness and health, we read an article by a California doctor who specialized in nutrition, and he touted the benefits of vitamins.
We were going to California on vacation that year, and made an appointment to see him. It was a real eye-opener. We have been taking his recommended vitamins since.
When covid-19 hit in 2020, before a vaccine was available, I came down with a bad case. I was at work, and at about 10 a.m. that morning, I started feeling terrible. A subsequent test said I had covid. I went to bed early that night, woke up the next morning, felt fine, and went to work. Did 10,000 steps, blueberries, and a handful of vitamins have anything to do with whipping covid in 24 hours? I think it did.
My doctor brother said, before I got the covid-positive test back, “You didn’t have covid. You can’t get over it in 24 hours.”