The phytonutrients of plants are organic compounds that protect the plant from disease, harmful bugs and the damaging ultraviolet rays of the sun. Phytonutrients are said to bring to tremendous health benefits to humans as well. Anthocyanins are the blue, red and purple pigments that give color to fruits like blueberries, cranberries and blackberries, where the individual tone is determined by the pH. Further, these chemical compounds responsible for the myriad colors of fruit and vegetables have powerful antioxidant and anti-inflammatory qualities.
In particular, blueberries have an incredible antioxidant capacity per serving. Antioxidants combat excess free radicals which occur as byproducts of the body's metabolic processes. An overabundance of free radicals also can result from external elements of the environment such as the sun and air pollution. These unstable molecules steal electrons from healthy molecules. Potentially there is damage to the cellular structure and DNA causing the death of cells and diseases in the body.
Regarding the micronutrients of vitamins and minerals, a blueberry smoothie recipe contains notable amounts of Vitamin C, K and the mineral manganese. One cup of blueberries supplies approximately 25 percent of the daily requirements for Vitamin C and manganese. Two servings of blueberries satisfy 35 percent of the recommended daily allowance for Vitamin K.
By including blueberries as part of a smoothie, many systems of the body are helped. Here are few examples:
By including blueberries as part of a smoothie, many systems of the body are helped. Here are few examples:
- Due to the inherent antioxidant power, a blueberry smoothie recipe serves the cardiovascular system by naturally lowering cholesterol and protecting blood vessel structures.
- Studies have shown blueberries consumption can improve brain function. Nerve cells are protected from oxidative stress and the function of neuron signals are increased.
- The antioxidant potential of Vitamin C and anthocyanins supercharges the immune system to fight infection and promote healing.
- Manganese activates enzymes used in metabolizing carbohydrates and fats and also in absorbing vitamins. This mineral is necessary for bone health and has been known to help with inflammation. As a component for the enzyme superoxide dismutase, eating foods with manganese contributes to its antioxidant power.
- Vitamin K helps with blood clotting, bone function and acts as an anti-inflammatory agent. It plays a role in the formation of the myelin sheath which covers the axon of a nerve cell. Vitamin K is needed for the synthesis of sphingolipids that protect the surface of a cell and are important to signalling.
- The macronutrient of fiber in blueberries works to prevent constipation and cleanses the digestive system. One cup of blueberries contains 14 percent of the body's daily needs.
- Ongoing research finds the nutrients in blueberries to thwart cancer due to the ellagic acid content which also prevails in red raspberries. Ellagic acid is said to stop tumors from growing. It works toward the death of cancer cells which tend not to follow the regular cellular death process of healthy cells.
- 1 Cup Blueberries
- 1/2 Cup Black Raspberries
- 1/4 Cup Cranberries
- 1/4 Cup Filtered Water
Find more recipes like this blueberry smoothie recipe. Check out the ebook Healthy Smoothies For A Beautiful You to heal and balance your internal systems. Choose from 50 smoothie recipes and over 60 pages of health information.
Blueberry smoothie recipe
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