Cancer • Diabetes High cholesterol High blood pressure • Birth defects Macular degeneration Constipation • Aging skin selected by l. j. amaral, ms, rd, cso
“Blueberries have a ton of
nutrition packed in such tiny berries! They have plenty of fiber to keep you full and keep your colon moving. They have folate, which helps make DNA. They also have vitamin C, which helps create collagen in your skin and joints, and they are very rich in phytonutrients, which can help protect our cells against damage. Eating blueberries has also been shown to improve memory and potentially reverse cognitive decline. In preliminary studies, blueberries were helpful in reducing the risk for breast, pancreatic, stomach, colon, and lung cancer.” Serving size: ½ cup (2.6 oz. or 74 g)
L. J. Amaral is a clinical and research registered dietitian who specializes in oncology nutrition. She works at the Cedars-sinai Samuel Oschin Cancer Center in Los Angeles.
good to know: Though it’s not a health risk, blueberries can make stools dark and tarlike, which could be mistaken as a sign of intestinal bleeding.