Why blueberries are good for you


organic blueberries

June 2015   BY LISA GUY, Nutrition expert

We take a look at the reasons these little wonders are so beneficial.

Here are five good reasons to have a handful of blueberries every day.

  1. Research shows blueberries can reduce the risk of heart attacks and stroke.
  2. Blueberries are one of the richest sources of antioxidants and contain the health-promoting phytochemical, anthocyanin.
  3. Blueberries are a good source of vitamin C, which is important for strengthening the immune system.
  4. They are a good source of both soluble and insoluble fibre, and can help improve the health of your bowel and keep cholesterol levels in check.
  5. Blueberries also supply you with the trace mineral manganese.

3 ways to reduce blood pressure


June 2015  BY LISA GUY, Nutrition expert

BBs in plastic con 250x200 10749-1_nPrevent hypertension with these easy tips.

Incorporate these simple pointers into your routine to decrease your risk of developing high blood pressure.

1   Eat blueberries

Blueberries contain a compound called anthocyanin, which acts as a potent antioxidant and offers protection against hypertension. Just one serving a week can reduce the risk of developing high blood pressure by 10 per cent.

2   Vary your vegies

Choose a diet rich in foods with anthocyanin, such as beetroot and red capsicum.

3   Brekkie boost

Add a handful of blueberries to your breakfast cereal, smoothie or yoghurt.


BB piece pie 1750x1725 tpdpdet1aqe31n3ekn5eBlueberries offer many healthy, tasty benefits

By Thayer Wine, Service Gannett News

Dirty-face pie — what else would you call a pie you can’t stop eating yet turns your lips, tongue and any other place on your face it touches blue?

Blueberry pie, of course. A luscious blueberry pie with a lattice of flaky pastry crisscrossing the top ought to get the ribbon for the best of summer desserts.  Now that they’re coming in season, you can find big, 1 and one-half to 2-pound cartons of blueberries. It’s easy to put them into all sorts of dishes from salads and sauces to pancakes and pies.
Aside from their fresh, juicy-berry brightness, sweet flavor and versatility, blueberries are high in antioxidants, which are chemicals found in certain fruits and vegetables that play a role in cancer prevention and pre-mature aging.

They’re believed to help reduce the bad cholesterol and protect against heart attack, protect the urinary tract from harmful bacteria and improve eyesight. In addition they’re low in calories, with only 81 calories per cup of fresh blueberries and have significant amounts of fiber, vitamin C and potassium.
With a reputation like that, you’ll want to load up. In many areas of the country, you’ll be able to pick your own if you want extra-fresh ones.
At the Fruity Patch Farm in Columbia, Tenn., Ronnie Riley tells you-pick-’em-yourself customers to “eat as many as you want while you’re picking. You’ve gotta find those good sweet ones. I’m always around, but if you don’t see me, put your money in the box.”
He is diabetic and can eat blueberries every day. “They’ll drop my sugar, and I notice it when I don’t have them,” he says.
While he says he could get a lot more money from those sold at the farm market – which he does when he has an overload of them – he enjoys having the pickers and families around. “Some of them have never been on a farm before,” Riley says.

Originally published July 3, 2006, The Ithaca Journal