This superfood has been shown to improve longevity, enhance muscle function, fight heart disease and support brain function.

Written by Kostiantyn Kharchenko

Eating blueberries is one of the easiest small changes one can make in pursuit of a healthier lifestyle.

Blueberries may help to lower cholesterol levels, improve glucose control and insulin sensitivity, and lower the risk of subsequent heart disease and diabetes.

Organic Mixed Berries, 16 Pounds — Non-GMO Dried Blueberries, Cranberries, and Tart Cherries
Price: $0.69 / Ounce

Blueberries. Overview

 

Blueberry Healthy Lifestyle
Blueberry Healthy Lifestyle

One of the significant reasons doctors promote its daily intake is because of the antioxidant property. 

Blueberries are delicious and intriguing and help you meet your daily recommended intake of fiber.

Blueberries have been a part of North American food and medicine traditions for centuries. Preserved blueberries were one of the earliest military rations in the US Civil War and other conflicts.

Of the major fruit crops, blueberry has been domesticated most recently, having been accomplished entirely within the 20th century. Thanks to widespread cultivation over greater ranges and advances in agricultural science, today blueberries are widely available basically year-round as well. They can be homegrown or purely cultivated in big farms.

 

In July 2003 the United States Department of Agriculture  proclaimed that July is National Blueberry Month in the USA! Canada also made a Royal Proclamation for Blueberry Month in August.

 

Blueberries: a powerhouse of antioxidants

 

Researchers at the USDA Human Nutrition Center  ranked blueberries #1 in antioxidant activity.

 

The antioxidant properties of the flavonoids in the blueberries include:

  • Improve memory and concentration and are used to treat attention deficit disorder.
  • Are powerful free radical scavengers that can boost the effectiveness of the vitamin C in the antioxidant network.
  • Regulates nitric oxide, which is a regulator of blood flow.
  • Keeps your heart healthy in three important ways: They prevent blood clots, protect against oxidation of LDL (bad) cholesterol and lowers high blood pressure.
  • Reduce inflammation and bolster immune function.

 

These antioxidants are very effective for fighting with the free radicals of our body, stabilizes them and thus prevents them from doing damage to our body cells.

Free radicals are nothing but the unstabilized ions that get formed during the oxidation of food in our body.

Every day, our cells wage a battle against free radicals – unstable oxygen molecules associated with cancer, heart disease and the effects of ageing. Dietary antioxidants come to the rescue by neutralising the free radicals and helping to prevent cell damage.

Tests show that a diet high in blueberries increases cognitive, neurological and motor functions. The antioxidant and anti-inflammatory properties of blueberries build a protective coat around the brain to fight signs of aging and deterioration.

Blueberries could improve your mental health and memory.

Foods high in antioxidants, like blueberries, help to fight oxidative stress and benefit neurocognitive functions, especially for older people.

Berries on the brain

The link between blueberries and the brain has grown out of observations that people who eat lots of fruits and vegetables over their lifetime have a lower risk of dementia.

Our cognitive function tends to decline as we age, but it’s better preserved when we follow a diet rich in plant-based foods, like blueberries.

Blueberries are more than just a versatile, sweet fruit. They’re a powerful weapon in the battle against age-related degenerative diseases such as Alzheimer’s disease and dementia

A study found that one 200-gram blueberry smoothie was enough to increase the ability to concentrate by as much as 20% a day.

Recent research indicates that rather than acting only as antioxidants, the flavonoids in berries interact directly with neurons (brain cells) at the molecular level.

This interaction may initiate “signaling pathways” that enhance connections among neurons, improve cell-to-cell communications and stimulate regeneration of brain cells.

For a clear mind and better focus, studies suggest choosing the tastiest brain food — blueberries. 

Feed your brain the good stuff!

 

Blueberries: Beautiful Skin Superfood for Anti-Aging Skin Care

 

Beauty comes from the inside. The connection between nutrition and skin condition or rather the effect of nutrition on skin aging has been an interesting research field not only for scientists but also a common field of interest for humans throughout the years, from ancient times to nowadays. 

 

A cup of blueberries daily can reduce the risk of aging effects. The effects may include wrinkles, tired body, greying of hair, reduced vision.

The antioxidants will fight off against any radicals that may call out for aging looks. The skin becomes brighter and glowy all at once just because you included blueberries as water in your diet.

They help in fighting particles that may get inside the skin when exposed to direct UV rays. These harm the nature and tone of skin, making it dull and form more pimples than usual.

They suppress inflammation, which is highly tied to aging, and stabilizes collagen.

Collagen is something that is essential for the skin because it, think of it like a mattress, you’re plumping up the skin, you don’t want it thin and tired, you want it plump and supple.

The blueberry helps to repair the  skin cells. Anytime we can do that, we are repairing the damage and thus slowing the aging process.

Blueberry with anthocyanin can help skin to be oxidation-resistant, prevent wrinkles and make skin be more elastic and luster. The anthocyanin not only gives a blue color to the berries but is also involved in making it thick and nutrition-rich.

 

Blueberries are an anti-inflammatory food

 

Anthocyanin also possesses anti-inflammatory properties so strong that some researchers compare the effects with nonsteroidal anti-inflammatory drugs. Blueberries rank high up on the list of foods that help calm inflammation.

 

Inflammation of the body is your immune system’s response to what it considers potentially harmful, such as bacteria, viruses, wounds, or chemicals.

 

It’s well known that blueberries are an anti-inflammatory food, which goes some way towards explaining why they are so good at helping sore muscles recover.

 “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life.Dr. Frank Hu

Frank Hu, MD, PhD, Chair of the Department of Nutrition and Fredrick J. Stare Professor of Nutrition and Epidemiology at Harvard T.H. Chan School of Public Health

Fight inflammation with good sources of food. Eating berries could significantly reduce inflammation.

Therefore, blueberries are able to help maintain and properly regulate our immune systems. This helps fight off outside stress that may cause our bodies to inflame. This stress includes poor diet and lack of sleep.

HabitAge Blueberry Lifestyle
HabitAge Blueberry Lifestyle

 

Cardiovascular Benefits of Blueberries

Antioxidants work everywhere in the body, including the heart.

The high fiber content and abundant antioxidants in blueberries help dissolve the bad cholesterol.

Eating the equivalent of 1 cup of blueberries per day for six months improved arterial function and cholesterol levels in adults with metabolic syndrome. (This study was registered at clinicaltrials.gov as NCT02035592.)

The team investigated the effects of eating blueberries daily in 138 overweight and obese people, aged between 50 and 75, with metabolic syndrome.

Metabolic syndrome is a serious health condition that affects about 23 percent of adults and places them at higher risk of cardiovascular disease, diabetes, stroke and diseases related to fatty buildups in artery walls. 

One group ate one cup of blueberries per day, another ate a half cup of blueberries per day, and a third ate a placebo with artificial color and flavoring that was designed to look and taste like blueberries.

The six-month study was the longest trial of its kind.

“We found that eating one cup of blueberries per day resulted in sustained improvements in vascular function and arterial stiffness – making enough of a difference to reduce the risk of cardiovascular disease by between 12 and 15 percent,” noted study co-author Dr Peter Curtis.

This makes blueberries an ideal dietary supplement to cure many heart diseases, while also strengthening the cardiac muscles.

I think we should all include blueberries in our diets on a regular basisJill Weisenberger, RDN, CDE,  a registered dietitian nutritionist, certified diabetes care and education specialist, certified health and wellness coach and certifiable food lover.  

It’s widely recognized that lifestyle changes, including making simple changes to food choices, can also help.

 

How to Store Blueberries

Try to keep your blueberries as dry as possible. Refrigerate blueberries in their original package between 32° and 34°F.

Rinse blueberries gently with cool water just before you’re ready to eat them. Blueberries taste great chilled or at room temperature.

Blueberries retain their maximum amount of nutrients and their maximum taste when they are enjoyed fresh and not prepared in a cooked recipe.

That is because their nutrients – including vitamins, antioxidants, and enzymes – undergo damage when exposed to temperatures (350°F/175°C and higher) used in baking. 

How to Store Blueberries
How to Store Blueberries

Freezing blueberries has no effect at all on their high nutrient content, and the thawed berries will retain all of their fresh health and nutrition benefits.

When blueberries are plentiful during high season and prices are super affordable – why not freeze your own fresh blueberries so you have them on hand whenever you want?

 

When freezing blueberries, follow these simple tips:

  • Use fresh blueberries that are completely dry when you pop them in the freezer.
  • Before you freeze them; simply place them, still in their original containers.
  • If you prefer to rinse the blueberries first, dry them well with paper towels, transfer to freezer containers or resealable plastic bags and freeze.
  • The blueberries will freeze individually and you can remove just the portion you need.

 

When they’re in season (June to August), buy enough to freeze for later.

Growing Your Own Fruit!

 

Who says growing your own blueberries has to be hard?

 

Growing Blueberries in Your Home Garden

Blueberries are becoming increasingly popular with home gardeners due to their delicious and healthy fruit. With their neat, prune-able size habit, they look good, are small enough to fit into any garden, will grow in pots or garden beds and have attractive flowers.

Blueberries are a long-lasting plant that will provide us with nutrition for years.

Blueberry plantings can be established either in the fall (October) or in the spring (March and April).

Purchase healthy, container-grown plants. If available, 1- to 3-year-old plants are a good choice.

The most important rule when planting blueberries is to plant at least three different cultivars to ensure good cross-pollination. 

How to plant blueberry bushes

Pick the site. Select a sunny, sheltered spot.They should not be exposed to harsh, drying winds. Full sunlight all day long is essential for maximum production.

Plant with care. Be careful not to plant them too deeply. The root ball should be just below the surface (one-quarter to one-half inch).

Dig holes about 20 inches deep and 18 inches wide.

Space bushes 4–5 feet apart in a row, with at least 8 feet between rows. Prepare a planting mixture of 2 parts loam and one part oak leaf mold, peat moss, aged sawdust, or compost, and place a layer of this mixture in the bottom of the hole.

Set the bush in the hole with the root ball just below the surface and its roots spread out. Pack the hole tightly with soil.

Apply fertilizer one month after planting, not at the time of planting. Apply ½ ounce of a 10-10-10 fertilizer in a band around the plant 6 to 12 inches from the crown.

 

Water the bush thoroughly, but be careful not to over-water it. Blueberries need about 1 inch of water each week, so during dry spells be sure to water the plants to ensure a good harvest. 

Blueberries in the home garden seldom need spraying for insects and disease.

The blueberry is also inherently twiggy and needs proficient pruning annually to keep it looking good and fruitful.

 

Healthy Recipes

 

Blueberries travel well, so they are a good snack to take on-the-go, as long as you keep them from being crushed.

No Bake Blueberry Cocoa Seed Bites

These no-bake bites are quick and easy to make. They’re also the perfect snack for an afternoon pick-me-up. Once you start eating these, you won’t be able to stop! Yields: 14 – 16 bites

 

Ingredients

1 cup (150 g) Blueberries, fresh or frozen

½ cup (75 g) Shredded unsweetened coconut, plus extra ¾ cup for coating

½ cup (75 g) Pitted dates, chopped

½ cup (30 g) Unsalted raw sunflower seeds

⅓ cup (25 g) Dried blueberries

⅓ cup (80 ml) Sunflower or nut butter

¼ cup (25 g) Cocoa powder

2 tbsp (25 g) Flax seeds

2 tbsp (25 g) Hemp hearts

1 tbsp (15 ml) Coconut oil or softened butter

2 tsp (10 ml) Lemon juice

1 tsp (5 ml) Cinnamon

¼ tsp (pinch) Salt

 

Instructions

In a food processor fitted with the S blade, pulse all the ingredients (scrape down the sides every few pulses) until combined into a crumbly mixture, but not pureed.

Remove blade and refrigerate for 15 minutes if mixture seems too moist. Moisten fingers with water and form into 1½ ” bite size balls.

Roll in shredded unsweetened coconut to coat.

Blueberry-Lemon Squares

Making energy bars at home is a cheap, natural, and delicious option. With just 5 ingredients, these squares come together in minutes. 

Ingredients

1 1/2 cups nuts (I used 1 1/4 cups walnuts and 1/4 cup sunflower seeds)

1 1/2 cups dates

1/2 cup dried blueberries

1 tsp lemon zest

 

Instructions

Combine all the ingredients in a food processor. Mix together until a paste forms, but don’t process the mixture for so long that you can’t see little specs of each ingredient.

Line a 9×5 inch loaf pan with wax paper. Press the mixture evenly into the pan. Refrigerate for at least 2 hours.

Cut into 18 squares and store in an airtight container in the refrigerator.

Ready to snack!

Feel free to substitute other nuts and seeds according to your tastes.

Anti-aging Blueberry Smoothie Recipes

Make a delicious anti-aging smoothie!

Ingredients

– 1/2 cup blueberries (fresh, organic)

– 1/2 cup banana (chopped, organic)

– 1/4 cup spinach (fresh, organic)

– 15 grams almonds

– 20 grams coconut flakes

– 1 tsp flax seeds

– 1 tbsp honey organic

– 1 tbsp curd

– 1/2 tsp cinnamon powder

– 1 cup water

Blend this mixture to a smooth paste. Smoothie is ready!

Blueberry Mango Smoothie

Ingredients

Servings 2 

3/4 cup plain, fat-free Greek yogurt

3/4 cup fat-free milk

3/4 cup frozen, unsweetened blueberries

3/4 cup frozen mango chunks

1 tablespoon honey

Splash vanilla extract

Instructions

Add all ingredients to a blender. Process until the mixture is completely smooth. If the smoothie is too thick, add additional milk. Pour and serve immediately.

Blueberry Corn Salad

This is the best summer salad.   

Ingredients

2 ½ cups fresh corn cut off the cob

2 ½ cups fresh blueberries

3 tablespoons chives, chopped

Mix in

2 tablespoons champagne vinegar

6 tablespoons grapeseed oil

Salt and pepper to taste

Instructions

In a salad bowl add corn kernels, blueberries, chives, and mint. Combine. Circling measuring dishes while you add, mix in vinegar and oil. Lightly toss. Add salt and pepper, toss one final time and serve.

Blueberry Farms Near Me
Blueberry Farms Near Me

Pick Your Own Blueberry Farms

 

Picking your own blueberries is one of life’s great treats! The peak season for fresh blueberries continues from Mid-June to Mid-August.

Here are the farms where you can pick your own blueberries. 

 If you discover another You Pick farm that we don’t know about or you have a You Pick Blueberry farm that you’d like us to list, please get in touch!

Picking your own blueberries is a fun and rewarding experience.

When you lightly comb the branches with your fingers, the ripe berries fall into your hands while the unripe berries stick to the bush.

 

1.Blueberry Ridge Farm in Sherwood , Oregon. 19711 SW Conzelmann Road Sherwood OR 97140 US

 

2. Bowerman Blueberries 15793 James Street ,Holland , Michigan  49424

The farm now has more than 90 acres of blueberries and an on-site bakery and farm store.

3. DiMeo Blueberry Farms DiMeo Farms & Nursery. 3101 Nesco Road Hammonton, New Jersey 08037

DiMeo Farms and Blueberry Plants Nursery is a 4th generation NJ family blueberry farm that passionately continues 104 year-old blueberry growing history. 

4.  Bow Hill Blueberries 15628 Bow Hill Road Bow, Washington 98232

Established in 1947, Bow Hill Blueberries is the site of the oldest family-run blueberry farm in Skagit Valley. 

During the harvest, we offer grazing passes so that you can wander the you-pick fields and experience eating the absolute freshest, most nutritious blueberries right off the bush without feeling at-all guilty about it.

5. Cool Springs Blueberry Farm 5975 Smith Mill Rd, Gainesville, Georgia, 30506

The Cool Springs Blueberry Farm is a country oasis nestled on five acres in Gainesville, located in northeast Georgia.

6. The Blueberry Farm – Texas  982 TX-37, Quitman, TX 75783

Picking your own blueberries gives you the absolute freshest fruit possible and you can pick the ripest, most succulent blueberries you can find. 

7. Mountainview Blueberry Farm 7617 E. Lowell-Larimer Rd, Snohomish, WA 98296

The farm is nestled down low against a hillside, overlooking surrounding farms framed by the Cascade Mountain Range.  On a clear day you can even see Mount Baker to the north. 

8. Blueberry Hill Farm 5000 Berry Groves Rd, Clermont, FL 34714

“Our goal at Blueberry Hill is creating memories.  It’s about providing a true farm experience for you and your family.”

 

Read More

Wild Blueberries

Wild Blueberries are one of only three berries native to North America. The continent’s earliest inhabitants were first to use the tiny berries, both fresh and dried, for their flavor, nutrition and healing qualities.

In fact, Native North Americans believed the Wild Blueberry had magical powers.

Blueberry extract promotes longevity

Blueberry is rich in bioactive phytochemicals with a wide range of biological activities and health benefits. However, little is known about their effects on aging. The objectives of this study were to evaluate the effects of supplementation with a blueberry extract (BE) on lifespan and stress resistance using Caenorhabditis elegans (C. elegans) as a model.

Eating the foods we love while getting the nutrition we need

Blueberries are an ideal snack for the lunch box because they’re tasty, nutritious – they are an excellent source of vitamin C and are a good source of fiber. Plus, they are fun to eat, and require no peeling or chopping!

The United States Highbush Blueberry Council (USHBC)

The USHBC’s mission is to serve growers and handlers by growing a healthy highbush blueberry industry.

 

So eat more blueberries, stay healthy and look great.

Eat the foods that slow signs of skin aging


Keep your body young with these powerhouse foods chosen by anti-aging experts.

 

 
Bursting with a sweetly tart flavor and vibrant red color, red raspberries are among the most widely enjoyed berries in the United States.
Raspberry: weight loss
Raspberry: weight loss

Raspberries deserve a liberal amount of space on your plate.

The amount of calories in raspberries are low, and are fat-free, so they could be a healthy addition to your weight loss diet. The raspberry ketones could also increase fat breakdown, which might eventually contribute to weight loss.

The polyphenols in raspberries are known to improve age-related cognitive decline.

 

One cute fruit

Eat raspberries to keep your heart racing! The fruit may slash risk of heart disease by keeping your blood vessels healthy.

Health Benefits of Raspberries

 

How raspberries improve your health

There is a legend that the raspberry’s scientific name, Rubus idaeus, was derived from Mount Ida in Turkey (Jennings, 1988). Apparently, Greek Gods discovered the raspberry there and hence the name. At that time raspberries were used as a medicine rather than as a food and the berries were not cultivated but wild.

 

Raspberry seed oil offers anti-aging benefits of improving skin elasticity, suppleness and flexibility, while softening and smoothing the look of wrinkles, fine lines and sagging skin.

Because of its composition, raspberry seed oil possesses superior anti-inflammatory qualities which makes it a nice addition to face, lip and sunscreen products. It’s a great source of alpha linolenic acid – an essential fatty acid that has regenerative and anti-aging skin benefits.

Research studies are showing emerging health benefits from nutrients specifically found in red raspberries.

A growing body of research is investigating how some phytonutrients may offer protection against some cancers, heart disease, stroke, high blood pressure, cataracts, osteoporosis and other chronic health conditions.

 

Nutritional Information. Raspberry: weight loss

Raspberries per 100 g serving

Nutrient          Amount

Vitamin C       54 mg (90%)

Vitamin A       equiv. 1 μg (0%)

Sodium          1 mg (0%)

Protein           1.5 g

Iron                 5 mg (40%)

Fat                  0.8 g

Energy           63 kcal/264 kJ

Dietary Fibre     8 g

Carbohydrate  14.7 g

Calcium         3 mg (0%)

Beta-carotene  120 μg (1%)

raspberry anti-aging skin benefits
Raspberry anti-aging skin benefits

Be sure to store raspberries in the refrigerator

Raspberries are an excellent source of vitamin C, containing 32.2 mg or 54% of the suggested daily intake. These delicate berries are also a good source of vitamin K, providing 12% of daily values.

 

So what if you accidentally leave your fragile raspberries in the fridge for a little bit too long? No problem!  Make a natural face mask that will help fade age spots and discoloration.  Combine 2 cups of fresh raspberries and 1 cup of plain yogurt then blend until smooth. Apply the mixture to your face and let it sit for 15 minutes. Rinse with water.

The vitamin C, vitamin E, and raspberry leaf cell culture extract serum has anti-aging and brightening effects of skin.

Skin aging has many manifestations such as wrinkles, uneven skin tone, and dryness. 

Raspberry leaf extracts contain botanical actives that have the potential to hydrate and moisturize skin. Topical products with these ingredients may therefore combine to provide improved anti-aging effects over single ingredients.

Raspberry: Aging & Cognitive Function

Consumption of diets rich in antioxidants and antiinflammatory polyphenols, such as those found in vegetables and fruit, including raspberries, may lower the risk of developing age-related neurodegenerative diseases.

 

Keep your body young with these powerhouse foods chosen by anti-aging experts.

Carrot Antioxidant Activity

 

Carrots contain vitamin C which helps stimulate collagen production in the body.

Carrots anti aging: collagen is key for maintaining skin elasticity, and it helps prevent wrinkles. Vitamin A also destroys free radicals to help prevent signs of aging. The antioxidants in carrots help to treat minor skin conditions such as pimples and mild acne, rashes and dermatitis. One thing to bear in mind with carrots is that if you eat too many of them, your skin can turn yellow-orange in color temporarily.

A carrot a day keeps the wrinkles away

Free radicals contribute to premature aging, and antioxidants fight free radicals.

If you don’t get enough antioxidants, and other essential vitamins and minerals, you are likely to age faster and die sooner than was your destiny. Carrots anti aging.

Important facts about carrot

It has adequate amount of soluble fiber, which plays an important role in reducing the level of cholesterol. It has also carotenoids, beta-carotene, alpha carotene and lutein, all are beneficial for heart health.
Carrots help to flush out harmful substances and toxins from the liver. It also ensures lesser production of bile and prevents fat accumulation. Carrots are also good to clean the colon.

Carrot face mask for glowing skin. Face mask for anti-aging benefits

This handy carrot face mask can help improve the hydration in your skin and fight symptoms of skin aging.
To prepare this pack- peel, cook and mash one carrot and leave until it cools down. Next, take one tablespoon of olive oil.
Mix these two together and apply over your face. Leave it on for some 20 minutes. Finally, wash away with lukewarm water.

Carrots Anti Aging

Top 8 Benefits of

It is not surprising that carrots top the list in terms of carotene content

Free radicals are substances that form when oxygen is converted (i.e. when we breathe), so it cannot be avoided. The free radicals have an uneven number of electrons in their shell. To fill the shell, they take electrons from other molecules in the body, which in turn are converted to free radicals. This chain reaction can lead to both cancer and cardiovascular diseases. Antioxidants prevent free radicals from forming by donating one of their own electrons to the free radical, which then becomes stable. So by eating carotenoids, the amount of free radicals can be decreased and there is less risk of illness

Homemade Carrot Face Mask Recipes
Carrot seed oil may be found in many formulas dealing with skin conditions ranging from revitalising and toning to eczema and ageing.

Carrots Nutrition

Below, you will find the nutritional information for one medium-sized carrot:

  • Calories: 25
  • Total Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 42mg
  • Total Carbs: 6g
  • Dietary Fiber: 2g
  • Total Sugars: 3g
  • Protein: 1g
  • Vitamin A (RAE): 509µg
  • Vitamin C: 3.6mg
  • Calcium: 20mg

Benefits of Carrot Seed Essential Oil

Due to its high content of provitamin A, carrot ranks 10th in nutritional value against 39 other fruits and vegetables. Carrot seed essential oil was traditionally used to alleviate inflammation and digestive problems. Today, carrot seed essential oil is commonly used in perfumes, natural health and food products.3 In recent times, carrot seed essential oil has been observed to have antibacterial, antifungal and anti-inflammatory properties.

Carrots Help Fight Inflammation

Now that we know carrots are full of important nutrients, like vitamin A and beta-carotene, we can see their importance in an anti-inflammatory diet. Both of these nutrients help fight inflammation, along with fiber and an antioxidant called luteolin. Fiber helps prevent chronic disease, keeps you regular and boosts your gut health. Just one medium-sized carrot will get you about 10% of your daily fiber recommendation. Promising research also shows that luteolin’s anti-inflammatory properties could help stave off lung, prostate, stomach and breast cancer. Pretty impressive for a little orange veg!

Prevent Stroke

From all the above benefits (carrots anti aging) it is no surprise that a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or more.