Blueberries may be small but they pack a healthy punch. As July is National Blueberry Month, we wanted to highlight a few of their health benefits and share one absolutely yummy blueberry recipe.

Blueberries are rich in phytonutrients—like anthocyanin and other polyphenols that are thought to provide strong antioxidant and anti-inflammatory benefits. Anthocyanin pigments are also what give blueberries and other fruits and veggies their vibrant colors.

The antioxidants in blueberries may help neutralize free radicals in our bodies. Free radicals are highly reactive compounds that form in our body as a result of normal cell function or other more damaging assaults on the body such as smoking, UV radiation, or stress. Uncontrolled free radical formation can cause cell damage that may lead to cancer, heart disease, inflammation and other health problems. The antioxidants in blueberries are thought to be capable of neutralizing these free radicals and preventing their damage.

Among commonly consumed fruits and veggies, blueberries have one of the highest levels of antioxidants and are also a good source of vitamin C and fiber. Plus, one-half cup of blueberries has only 42 calories.

Here’s one way to enjoy blueberries as part of a healthy diet. This wholesome blueberry muffin recipe is made with whole wheat flour, oatmeal, walnuts and a hint of orange zest. It’s about half the calories and half the fat of the typical store-bought blueberry muffins.

Blueberry Walnut Oat Muffins

Preparation time: Approximately 60 minutes.

Ingredients

1 cup old fashioned oats
1 cup skim milk
1/2 cup whole wheat flour
1/2 cup all purpose flour
1 1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/2 cup light brown sugar
1/4 teaspoon cinnamon
1/2 teaspoon vanilla
1 tablespoon grated orange rind
1/3 cup vegetable oil
1 egg
1/2 cup walnuts, chopped-optional
1 1/2 cups fresh or frozen (thawed) blueberries

Preparation

Preheat oven to 400°F.

In one bowl, mix oats and milk and soak for 10 minutes. Then add egg, sugar, oil, vanilla, and grated orange rind. Stir until well blended.

In another bowl, combine flours, baking powder, baking soda and walnuts. Mix well and fold into oats mixture until just moistened. Do not over mix. Gently fold in 1 cup of blueberries. Reserve remaining berries.

Grease muffin pan (or use paper liners) and fill muffin cups about two-thirds full. Sprinkle a few blueberries on top of each muffin. Bake for 20 minutes or until golden brown. Remove muffins from tin and cool on wire rack. Yields 12 muffins.

Sources:

Louisiana State University

When planning to incorporate more antioxidants into your diet, I bet the first thing that pops into your head is, "Gotta eat more berries." Makes perfect sense as berries have become the go-to food we've been hearing and reading about for a good while in the MSM. Interestingly, a new rival appears to be emerging, and from a previously "forbidden" source too: Black rice.

Called the "forbidden rice" by Chinese nobles in ancient times who hogged it for themselves, black rice may be a cheaper alternative that contains more anthocyanin antioxidants in a spoonful than a comparable amount of blueberries, but with more fiber and less sugar.

Although it's used primarily to make noodles, pudding, sushi and food decorations in Asia, LSU researchers believe food markets could use black rice bran not only as a potentially far safer substitute for artificial food colorings (some of which have been linked to cancer), but a healthy additive to baked goods, beverages and cereals.

Learn about the important reasons to include more antioxidants in your daily diet by reading our latest newsletter feature, Immune System Health and Support: The Importance of Antioxidants.

Image source: Anna Frodesiak, Wikimedia Commons

American Chemical Society August 26, 2010

healthfinder.gov August 26, 2010

Journal of Agricultural and Food Chemistry, Vol. 58, No. 18, p. 10007-10015, September 22, 2010

EurekAlert October 20, 2010