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Tag: Blueberries - Organic Lifestyle Magazine Tag: Blueberries - Organic Lifestyle Magazine

Five Awesome Organic Foods that Pack More Punch than Supplements

Without a doubt, supplements are needed in today’s society. We’re on the go. It’s difficult to get everything our bodies require in a day. Sometimes, no matter how hard we work at it, we’re still deficient in something, and not all of us can afford a personal trainer. Supplements can help provide total wellness though getting these essential nutrients from the food we’re already eating is usually best. Here’s a look at five awesome organics that are loaded with what your body craves, so you can receive the benefits as nature intended.

Kale

Along with spinach, kale often tops the list of healthy greens, though kale is lower in oxalates, so nutrients are absorbed better. For each 100-gram/ 50-calorie portion of kale consumed, you’ll receive:

  • Vitamin C (200% of the RDA)
  • Vitamin A (300% of the RDA)
  • Vitamin K1 (1000% of the RDA)
  • Calcium
  • Copper
  • Magnesium
  • Manganese
  • Potassium
  • Vitamin B6
  • Fiber (2 grams)
  • Protein (3 grams)

Try Kale: People often have an easier time incorporating kale into their diet when it’s in a smoothie. Try mixing it up in a blender with juice and berries.

Garlic

There are more than 200 varieties of garlic, and the cloves are known for containing allicin. Interestingly, it seems to work like a natural defense system for the plant, fighting off fungi. Allicin is a favorite among those who seek natural cures because it’s believed to have antimicrobial and antibiotic properties. It’s been touted as a cure for infections, an aid for acne, and some studies have suggested that it lowers blood pressure and cholesterol. On top of this, garlic contains:

  • Calcium
  • Copper
  • Manganese
  • Potassium
  • Selenium
  • Vitamin B1
  • Vitamin B6
  • Vitamin C

Try Garlic: While garlic comes in nearly everything these days, it’s almost always cooked. Freshly chopped garlic can be added to cool pasta or spread on bread with butter, but it tends to flow better when added to fresh-made salsa or guacamole.

Blueberries

Antioxidants are high on the list as to what makes blueberries an awesome organic food. They’ve been linked to everything from cancer prevention to memory enhancement, and they’re 100% tasty. On top of this, blueberries contain all sorts of other things that lead to a healthier body, including:

  • Calcium
  • Folate
  • Iron
  • Magnesium
  • Manganese
  • Phosphorous
  • Potassium
  • Vitamin B6
  • Vitamin C
  • Vitamin K1
  • Zinc
  • Fiber (3.6 grams per cup)

Try Blueberries: A recipe isn’t needed for blueberries because they’re fantastic on their own. However, they can also be tossed on top of cereal or mixed into a smoothie.

Eggs

A single egg can contain more than five grams of protein, making it a staple on tables around the world. Though it was once believed that the cholesterol found in eggs led to high cholesterol in the blood, experts now say that trans fats and saturated fats, which are commonly consumed with eggs, pose a far bigger risk. Considering the whole host of beneficial vitamins and minerals that are found in eggs, they’re worth including in ones’ diet.

  • Biotin
  • Calcium
  • Cephalin
  • Folate
  • Iodine
  • Iron
  • Lecithin
  • Phosphorous
  • Selenium
  • Thiamine
  • Vitamin A
  • Vitamin B12
  • Vitamin B5
  • Vitamin D
  • Vitamin E
  • Zinc

Chocolate

Cocoa and dark chocolate rank high on the list of antioxidant-rich foods. One of the problems is that it’s often diluted and loaded with sugar. Milk chocolate, which is commonly consumed, isn’t as healthful as  dark chocolate with 70-85% cocoa content. In addition to the antioxidants, cocoa has:

  • Copper
  • Fiber
  • Iron
  • Magnesium
  • Manganese

Try Cocoa: Organic cocoa powder can be added to a smoothie to make it feel even more like a dessert. Dark chocolate squares can be eaten as-is, or melted over blueberries for a truly decadent treat.

Conclusion

Each of the foods listed here can be incorporated into a diet with ease, as there are versatile and organic varieties found in most modern markets. While their non-organic cousins contain the same nutrients, organic options don’t contain the pesticides, antibiotics, and growth hormones that a person doesn’t need. Moreover, several of the items detailed here landed on the Environmental Working Group’s list of foods that contain high amounts of pesticides when grown conventionally.

If you don’t have easy access to organic produce, you might consider purchasing yours online through a delivery services such as Organics Live. If they don’t deliver in your area, chances are, someone else does.

Our featured image comes from this Beet Pickled Eggs + Kale Salad recipe.

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What Makes Blueberries So Healthy?

Blueberries are perennial flowering plants of the Ericaceous family known as Vaccinium Cyanococcus. The flower itself is typically bell shaped and can be white, pale pink, or red. The fruit is a deep velvety purple with a fleshy characteristic.

Blueberries are sweet and juicy and can be used in a wide variety of recipes from jams, sauces, and smoothies to cakes, baked goods, and other pastries. Aside from the tasty recipes that can come together using blueberries, they are medicinal in terms having antibacterial and antiviral qualities. This succulent fruit packs quite the nutritional punch with its panel of plant nutrients.

Potent Concentrations of Antioxidants

Did you know that blueberries contain high concentrations of antioxidants, which help your body fight free radicals that kill your cells and accelerate aging? In fact, consumption of this natural medicine may even help protect your heart and brain health. Blueberries possess the highest antioxidant capacity, bar none, when compared to other fruit, veggies, and spices according to the world’s healthiest foods website. Eat them raw and optimize your health by giving the body the nutrients it needs to combat free radicals that damage our cellular structures right down to the DNA.

In fact, according to Prevent Disease.com, 300 grams of blueberries puts up a strong fight against DNA damage to blood cells resulting from oxidative stress. Consuming blueberries on a regular basis may just help one bypass the rising risk of cardiovascular and other degenerative diseases.

Loaded With Phytochemical Anthocyanin

The phytochemical, anthocyanin, is present in substantial levels in blueberries and is responsible for its healing qualities involving inflammation reduction, blood pressure reduction, and the overall rise of health and longevity when consumed often. Due to the antioxidant properties of Anthocyanins, good vision can be maintained and even reserved by preventing or slowing down visual loss and other age related eye problems.

Rich in Other Vitamins and Antioxidants, Too

Anthocyanin is just one of the potent antioxidants found in blueberries. You will be surprised to learn that consuming blueberries will raise your levels of vitamin A, vitamin B, vitamin C, copper, phosphorous, selenium, zinc, and iron. These antioxidants make the blueberry the go to for a quick nutritious snack promoting health and wellbeing. The copper, for example, helps build immunity by fighting bacteria and it’s required for the production of red blood cells; the zinc and iron will raise hemoglobin and oxygen in the blood to strengthen immunity.

Excellent Nutrients for Brain Health

With all the antioxidants present in blueberries, neurological disorders can be prevented and healed as the degeneration neurons and brain cells are restored to health along with the central nervous system. Adequate intake of antioxidants such as those found in blueberries can benefit Alzheimer’s sufferers because they heal deteriorating brain cells and tissues. This can work toward keeping the memory focused and sharp.

Effective Nourishment for Heart Health

There are several factors that make blueberries terrific for heart health including the high fiber content along with the high level of antioxidants found in the fruit. These factors help blueberries dissolve bad cholesterol and strengthen cardiac muscles.

Works Toward Healthy Digestion

The fiber content in blueberries, if consumed by the handful, will help keep constipation at bay, while the vitamins, minerals, and acids help correct digestive difficulties. One such vitamin is the B-complex group with folates, pantothenic acid, niacin pyridoxine, riboflavin, and folic acid. Together these allow the body to metabolize carbs, protein, and fats, ultimately promoting healthy digestion.

Low in Calories

Stay trim snacking on blueberries, as they are quite low in calories. Just under a half a cup of blueberries is only 57 calories. This is a much more health conscious choice then a processed food snack or baked good which does not offer much in terms of nutrients.

Still Potent When Frozen

Studies have shown that there isn’t any damage to the antioxidant content when blueberries are frozen. When frozen for 36 months, researchers learned that the overall power of the antioxidant was not lost; this is fantastic news for those who may have difficulty getting their hands on fresh blueberries and typically buy them frozen.

Use certified organic ingredients to maximize flavors and nutrition while minimizing your risk of exposure to pesticides, chemicals, and preservatives. In the case of blueberries, it’s best to use the organic varieties as the conventional are high in pesticides according to the EWG’s Dirty Dozen list.

Blueberry Banana Smoothie/ Frozen Ice

This recipe uses 1.5 cups of frozen blueberries, 1 frozen banana, ½ cup of Strauss Organic vanilla yogurt, 2 cups water and 1 cup of crushed ice. Combine ingredients in your blender to desired consistency, then enjoy a frozen treat that is packed with antioxidants and nutrients. This same recipe can be used to make blueberry banana frozen ice by pouring into ice cube tray and freezing.

Blueberry Banana Muffins

This recipe calls for 1 ¾ cups of flour. I like to use a combination of almond, amaranth, and quinoa flour in equal portions. This is then combined with ¼ cup of whole oats, 1 teaspoon baking soda, ½ teaspoon of salt, ½ cup coconut oil, 3 ripe bananas, 1/3 cup of coconut sugar, 2 large eggs, 1/3 cup of almond milk, a dash of vanilla extract ad 1 ½ cup of frozen blueberries.  Combine ingredients, bake for 30 minutes on 375.

Blueberry Flaxseed Pancakes

For this dish, combine 2 well beaten eggs with 1 cup of buttermilk, 2 tablespoons of vegetable oil, 1 stick of melted butter, 1 cup of your choice of gluten free flour such as brown rice flour and or quinoa and amaranth flour, ¼ cup of ground flax seeds, 3 teaspoons of baking powder, 1/3 cup of honey, 2 cups of blueberries, 3 mashed up bananas and a nice pinch of cinnamon.

Blueberry Parfait

Layer your favorite oatmeal and yogurt with fresh or frozen blueberries. Top with hemp, chia, or sunflower seeds, drizzle with honey and dig in!

Blueberry Jam

Boil 3 cups of blueberries with some maple syrup. Mash the blueberries and boil down to your favorite texture, about 15 minutes. Stir often so that it does not stick. Once you have achieved your desired consistency, remove from heat, let cool, and add ½ teaspoon of vanilla extract. This can be spread on muffins, toast, tarts, cookies, and more.

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The SuperFood Power of Blueberries

Foods that have an incredible array of health benefits that go well beyond their nutrient value are considered Superfoods.  These foods are typically loaded with a combination of critical fatty acids, anti-oxidant phytonutrients, and essential amino acids.    Blueberries contain an extraordinary amount of unique phytonutrients and impressive anti-oxidant scores that make them a superfood.

Blueberries are a native plant to North America.  They grow in shrubs from from 8-10 inches tall  up to 5-6 feet tall.  Maine is considered the largest low bush blueberry producing country.  Michigan produces the most high bush growing blueberries.

This summer superfood is loaded with antioxidant phytonutrients called anthocyanidins.  These nutrients powerfully neutralize free radical damage to the collagen matrix of cells and tissues.  In addition, anthocyanins have been shown to improve capillary integrity and enhance the effects of Vitamin C.

Blueberries Boost Brain Function

The anti-oxidant power of blueberries has been shown to be particularly useful in stabilizing brain function and protecting the neural tissue from oxidative stress.   Studies have shown improvements in memory and learning while reducing symptoms of depression. Blueberries also contain other major phytonutrients including pterostilbene, resveratrol, flavonols and tannins.  All of these have been shown to inhibit the development of cancer cell growth.

The riper the berries the more anti-oxidant power they contain.  To assess the ripeness of the berries look at the color.  Riper berries are a darker blue.  Blueberry season is mid-late summer, June – August.  Most frozen berries are picked at maximal ripeness and frozen.

Very Important to Buy Organic Blueberries:

Purchase organic blueberries due to the high amount of petrochemical pesticides that are used on conventional varieties.  In June of 2011, the Environmental Working Group labeled non-organic blueberries a significant concern.  Blueberries grown in the US ranked 10 out of 53 of the most pesticide laden fruits and vegetables tested.  They have made the list of  the “Dirty Dozen” with this finding.

The term “wild” is considered a marketing term that producers of low bush blueberries have used to help sell their blueberries.  Wild blueberries may or may not be organic.  One should always check labeling and certifications.

Frozen blueberries are fantastic in shakes and smoothies.  Blueberry seeds are significantly smaller than that of other berries such as strawberries, raspberries and blackberries.  The small size makes them less challenging to digest and more palatable in a shake than other berry seeds.

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