Blueberries possess a diverse arsenal of disease-fighting nutrients. To top off their impressive nutritional benefits, blueberries are low in calories and offer a natural sweet flavor. Since frozen berries are just as healthy as their fresh counterparts, you can save a few bucks in the winter months by purchasing your berries in the frozen food section of your local market. These berries are often frozen at the peak of freshness after they’re harvested, which keeps all those nutrients intact and ready for action.
ANTI-INFLAMMATORY POWER
Blueberries act as a natural anti-inflammatory aid and are loaded with antioxidants, such as anthocyanidins, which protect cells from dangerous free radicals.
IMMUNE BOOSTING PROPERTIES
The vitamin C provided by blueberries helps support an efficient immune system, in addition to its role as an anti-inflammatory antioxidant.
MEMORY/LEARNING ENHANCEMENT
Recent research shows that blueberries may help improve spatial memory and learning, which is an obvious benefit for combat athletes.
HEART HEALTH SUPPORT
Adding blueberries to your diet can help promote healthy blood pressure and heart function. Resveratrol, a cardio-protective compound found in red wine is also part of the blueberry armory. Since many serious athletes eliminate all forms of alcohol when training, being diligent about your daily dose of berries can be an easy way to reign in unhealthy cholesterol.
DECREASED CANCER RISK
Regular blueberry eaters have a reduced risk of numerous cancers, including colon and ovarian cancer.
BLUEBERRY-PEACH SMOOTHIE
½ cup blueberries (fresh or frozen)
½ cup peach slices (fresh or frozen)
½ cup skim milk
½ cup fat free vanilla yogurt
2 tbsp. toasted wheat germ
Mix in a blender and serve. Enjoy.
HIGH PROTEIN BLUEBERRY PANCAKE
½ cup blueberries (fresh or frozen, but defrost if frozen)
4 whipped egg whites
½ cup instant oats
½ tsp. cinnamon
½ tsp. vanilla extract
2 tsp. brown sugar
Mix the egg whites, oats, cinnamon, vanilla, and brown sugar.
Preheat a skillet coated with non-stick cooking spray on medium heat. Pour the batter onto the skillet in pancakesized circles. Cook for 2 to 3 minutes before flipping. Pancake should be golden brown when ready. Top with blueberries.
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