Blueberries Are Bursting With Nutrition

The important health benefits of blueberries

If you look at any food pyramid, you'll know that eating a minimum of five vegetables and fruits each day is good for you. Experts also recommend also that you attempt to eat as many fruits or vegetables of different colors as possible.

A Look at Blueberries Nutrition

We eat different colors of vegetables and fruit because the colors of the fruits and vegetables determine their healthiness of the various foods.  Blueberries, for example, are dark in color and are filled with nutrients—almost more than any other food. Blueberries are felt to have anti-cancer properties, powerful antioxidant properties and can actually prevent cancers from occurring in the first place.

While blueberries are well known to prevent cancer, they are also being researched for other health benefits.  One of those health benefits found is in the area of brain protection and the prevention of Alzheimer's disease and other kinds of memory loss. One other benefit is that of enhancing the function of the urinary system.  This versatile berry has also been found to set back the aging process. In research studies, blueberries have been found to contain phytochemicals called anthocyanins and phenolics that appear to have benefits against cancer and aging. 

What are Antioxidants?

Blueberries are rich in antioxidants, particularly those known as anthocyanins.  Anthocyanins are also found in blackberries, grapes, radishes, apples and red cabbage.  As healthy as these fruits and vegetables are, they do not hold a candle to the amount of anthocyanins found in blueberries.  Research studies are ongoing that are looking into the ability of blueberries to reduce dangerous blood clots and to reduce the incidence of cardiovascular disease  A diet high in blueberries will also help you see better at night as well as prevent a type of blindness known as macular degeneration or breakdown of the retina of the eye.

To add to their healthy effects on your body, blueberries can also help your waistline.  If you eat a half cup of fresh blueberries, you're only eating 40 calories.  This is amazing considering how many minerals, vitamins and other healthy substances you'll be eating.  There is iron, vitamin C and lots of fiber in your blueberries. Fiber, important to your digestive system, is found in great amounts in fresh blueberries. For every serving of blueberries you eat, you'll get 2 grams of fiber to add to your daily recommendations for fiber intake.

Blueberries should be a common item in your diet.  They're full of antioxidants, vitamins, minerals and fiber.  Some people believe that blueberries are very close to the perfect food.

.Blueberry-Poppy Seed Brunch Cake

Recipe Provided By: Pillsbury Bake-Off

1. Ingredients                                                   2/3 cup sugar

1/2 cup margarine or butter, softened

2 teaspoons grated lemon peel

1 egg

1 1/2 cups Pillsbury BEST(R) All Purpose or Unbleached Flour

2 tablespoons poppy seed

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 cup sour cream

2 cups fresh or frozen blueberries, thawed, drained on paper towels

1/3 cup sugar

2 teaspoons Pillsbury BEST(R) All Purpose or Unbleached Flour

1/4 teaspoon nutmeg

1/3 cup powdered sugar

1 teaspoon milk, or as needed

Nutrition InfoPer Serving

Calories: 374 kcal

Carbohydrates: 54 g

Dietary Fiber: 1 g

Fat: 15 g

Protein: 4 g

Sugars: 30 g

About: Nutrition Info

Powered by: ESHA Nutrient Database

2. Cooking Directions

Heat oven to 350 degrees F. Grease and flour bottom and sides of 9 or 10-inch springform pan. In large bowl, combine 2/3 cup sugar and margarine; beat until light and fluffy. Add lemon peel and egg; beat 2 minutes at medium speed.

Lightly spoon flour into measuring cup; level off. In medium bowl, combine 1 1/2 cups flour, poppy seed, baking soda and salt; mix well. Add to margarine mixture alternately with sour cream, beating until well combined. Spread batter over bottom and 1 inch up sides of greased and floured pan, making sure batter on sides is 1/4 inch thick.

In another medium bowl, combine all filling ingredients; mix well. Spoon over batter.

Bake at 350 degrees F for 45 to 55 minutes or until crust is golden brown. Cool 10 minutes; remove sides of pan.

In small bowl, blend powdered sugar and enough milk for desired drizzling consistency. Drizzle over warm cake. Serve warm or cool.

Yield: 8 servings

Double Blueberry Cake

From Diana Rattray,

Your Guide to Southern Food. 

Blueberry jam and fresh or frozen blueberries make this a very blueberry cake. I made this in a small (6-cup) Bundt cake pan, but it could be baked in a 9-inch round cake pan or 8-inch square pan.

INGREDIENTS:

1 3/4 cups all-purpose flour

3/4 cup granulated sugar

2 teaspoons baking powder

1/4 teaspoon salt

Dash nutmeg

1/2 teaspoon cinnamon

1 cup fresh or frozen blueberries

2 large eggs

1/2 cup blueberry jam

2/3 cup milk

1 1/2 teaspoons vanilla extract

5 tablespoons butter, melted

PREPARATION:

Grease and flour a small (6-cup) Bundt cake pan or a 9-inch round cake pan. Heat oven to 350°.

In a bowl, combine the flour, sugar, baking powder, salt, and spices; stir to blend. Clean blueberries and gently stir into the dry ingredients.

In a mixing bowl whisk eggs with the blueberry jam, milk, vanilla, and melted butter.

Stir in the dry ingredients until well blended.

Spoon into the prepared pan; bake for 30 to 45 minutes, until a cake tester or pick inserted in the center comes out clean.