wild blueberries Archives - Page 8 of 18

Spooky Wild Blueberry Boo-Berry Snack Balls

If you’re a parent, you know that the scariest thing about Halloween is usually the mountain of candy your kids bring home after trick-or-treating. So why not ease up on sweets in the days leading up to the big event? One way to do that: Opt for healthier treats that you can bring to kids’ Halloween parties.

These Spooky Wild Blueberry Boo-Berry Snack Balls would make fun finger food for partygoers. They’re made with wholesome, filling ingredients like fruit, oats, and nuts (so always be aware of any nut allergies among your guests before serving them). They get most of their sweetness from fruit, both dates and frozen Wild Blueberries, with just a bit of honey added.

And of course they get their deep blue-purple hue from Wild Blueberries, which are more intensely colored than regular high-bush blueberries. That dark blue pigment is also why Wild Blueberries pack double the antioxidants.

A food processor makes quick work of these snack balls, and once you’ve rolled them in coconut, add a pair of candy eyeballs for a silly touch that will make kids giggle. (You can find candy eyeballs at a craft supply store.)

I hope your little hobgoblins enjoy these sweet and spooky snack balls!

Kid-Friendly Fall Smoothie Recipe: Low-Sugar Wild Blueberry Banana Pumpkin Smoothie

I do most of my grocery shopping at Trader Joe’s and I know it’s the start of pumpkin season when they bring all their pumpkin products to the front of the store. I’ve never seen such a vast array of pumpkin-related items. They’ve got pumpkin everything: pumpkin cereal, pumpkin oatmeal, pumpkin crackers, pumpkin-infused oil, pumpkin dip, pumpkin pie, pumpkin pancake mix, pumpkin soup, pumpkin croutons, pumpkin coffee – I kid you not, this is just a partial list. They really know how to do pumpkin.

Personally, I’m more of an essence of pumpkin kind of gal. I don’t particularly like to lead with pumpkin that much in my recipes. But I do think it’s fun to use pumpkin unexpectedly in a recipe, like adding it to chili and creamy soups, for example, or stirring some pumpkin puree into yogurt.

My Wild Blueberry Banana Pumpkin Smoothie is a great example as well. I find straight pumpkin smoothies to be a little too sweet and, well, too pumpkin-y. By sharing the spotlight with the delicious flavor of Wild Blueberries, you get a tasty combination of berry-pumpkin flavor with the perfect amount of sweet. This low-sugar smoothie gets its sweetness naturally from one frozen banana and ½ cup of frozen Wild Blueberries.

In addition to keeping the sugar content low, I also like to sneak super foods into my smoothies whenever possible. Buried inside this smoothie you not only get the antioxidant power of Wild Blueberries, but you also get a hit of inflammation-busting turmeric and blood sugar-lowering cinnamon. But wait, it doesn’t stop there. You also get a dose of healthy fats and soluble fiber from ground flax seed.

You might be thinking right now, this smoothie sounds too healthy…does it taste good? No worries, I’ve got that covered. I use a very scientific method to determine taste-ability. It’s called the “Will a 4^th Grader Drink This?” test.

Needless to say, this smoothie passed with flying colors.

So there you have it! A low-sugar, kid-friendly pumpkin-inspired smoothie that’s bursting with powerful antioxidants and Wild Blueberry flavor.

It sounds like the fall season is off to a good start!

Vegan Wild Blueberry & Pumpkin Mug Cake: A Heavenly Match Made in Minutes

When I first heard the idea of blueberries and pumpkin together, I hesitated. But within seconds my mind switched to “sure, why not?” As it turns out, these ingredients are simply amazing together, as long as you use Wild Blueberries. The intense sweet-tart flavor of Wild Blueberries compliments the pumpkin and autumn spices in a delightful way. None of the ingredients compete, but rather heighten one another for a warm satisfying holiday treat.

As many know, the holidays are a time when people on special diets can often feel left out. So I decided it might be fun to combine pumpkin and Wild Blueberries to create a single-serve mug cake that could be enjoyed anytime a little indulgence was needed; and it can be made in minutes.

The base recipe is dairy-free, egg-free, nut-free, soy-free and vegan, but I also tested it gluten-free for the Mr. Right in my life. Cake is perhaps his favorite dessert, and one he rarely gets to enjoy since he cut gluten from his diet many years ago. And he did indeed love this pumpkin mug cake!

Truth be told, I’m not a big cake person myself, but the tender, moist crumb and sweet, rich taste of this Wild Blueberry pumpkin mug cake won me over too. Here are some tips and options for when you make the recipe yourself:

Use frozen Wild Blueberries, not conventional. They have less water, so they perform better in baking. They’re also smaller and more flavorful so you get more “pops of deliciousness” in each bite.
Finally, since they really do grow wild in their native lands and are frozen within 24 hours of harvest, Wild Blueberries are substantially higher in antioxidants and fiber than the conventional ones. You can find Wild Blueberries in the freezer section of most major grocers.
You can further “healthify” this pumpkin mug cake, but be aware that it will affect the results. Using whole grain flours will result in a denser, but still delicious, dessert. Swapping in a different sweetener, like coconut sugar, will change the flavor and consistency a bit.
If you’re in the mood for a treat that’s a little less sweet, you can cut the sugar down to 2 or 2½ tablespoons.
But if you want a truly tender crumb, don’t skimp on the fat. I trialed versions with less oil, and they ended up more dense and too moist.+

Local Flavor: The Benefits of Keeping School Lunch Local

For one week each fall, schoolchildren across Maine look forward to some of the tastiest school lunches of the year, and with every bite, they enjoy the satisfaction of knowing they are supporting local farmers, fishermen, growers, and processors. However, many in Maine, including John Rebar, executive director of the University of Maine Cooperative Extension and Nancy McBrady of the Wild Blueberry Commission of Maine, are working to transform a one-week emphasis on local food in public schools into a yearlong practice.

“Maine is a leader nationally in selling food locally,” explains Rebar. “But because foodservice was often based on a heat-and-serve approach – selling into schools has presented a significant challenge for growers over many decades.” Nonetheless, the attitude toward local foods is rapidly changing, and Maine just may be ready for a new era of local institutional food.

Rebar and McBrady are working to stimulate conversations about bringing more locally grown foods – like Wild Blueberries, apples, broccoli, carrots and cabbage – to Maine’s schools.

During last year’s academic year, Maine served a whopping 24.7 million lunches, according to Stephanie Stambach, Child Nutrition Services at the Maine Department of Education and the state’s farm to school coordinator. This year, the majority of Maine’s 620 K-12 public schools will participate in Maine Harvest Lunch Week, which ran from September 19-23.

“Maine Harvest Lunch Week has a dual purpose,” explains Stambach, “to promote fresh, local foods in Maine’s school cafeterias and to teach students where their food comes from,” she notes. “Some will dedicate one day to providing local products; whereas others will spread local items throughout the week.”

Portland Public Schools To Serve Local Foods

At Portland Public Schools, nearly 10,000 elementary lunches will be served over Maine Harvest Lunch Week, according to Dawn Hilton, Portland Public Schools Food Service Director. Each day will focus on a particular Maine ingredient. On one particular day, for example, all of the city’s elementary schools will incorporate Wild Blueberries on their menus, a move that directly supports the state’s Wild Blueberry industry.

“I believe Wild Blueberries have a special place in Maine Harvest Lunch Week because you can’t get more Maine than that,” noted Stambach. “I think a lot of schools want to support our Wild Blueberry growers and this is a perfect way to do that.”

Portland Public Schools sourced its Wild Blueberries from Wyman’s of Maine, one of the state’s largest Wild Blueberry growers and processors, which harvests and processes Wild Blueberries that are grown on its own fields and on fields owned by independent families and growers in Down East, Maine.

“It’s fantastic to know that kids across Maine will be both learning about and enjoying the incredible agricultural bounty of our state,” says McBrady, executive director of the Wild Blueberry Commission of Maine. “By choosing to serve locally-grown, harvested and processed foods, the schools are supporting an entire industry and a unique way of life here in Maine.”

“The Commission supports the Maine Harvest Lunch Week and is also ramping up efforts to increase year-round frozen Wild Blueberry consumption in schools through concerted outreach and promotion” McBrady adds. “It’s easy for Maine schools to incorporate frozen Wild Blueberries into their menus, especially since blueberries are universally loved and can easily be used as an ingredient in breakfast items like smoothies and parfaits, and lunch items like salads and sauces. Wild blueberries are delicious, nutritious, and can be served year-round as part of a healthy diet, especially since they are primarily sold as a frozen product.”

A Program That Was Ahead of its Time

Maine Harvest Lunch Week was a 1980s-era Maine Department of Education invention launched ahead of its time, before the state had experienced a historic local foods and school garden renaissance. The program was axed in the 1990s due to state budget cuts, and resurrected in 2005. Since then, a nationally recognized local food movement and a heroic school garden crusade have augmented the initiative in Maine.

During Harvest Lunch Week, local Maine products will be incorporated into school menus across Maine. These high-quality, nutritious, locally sourced meals will reinforce what’s being taught in the classroom, where students are learning about the science of food from seed to plate, and about the power of local economies.

Naturally-Colored Wild Blueberry Buttercream Frosting

I grew up on homemade birthday cakes that my mom made. She liked to pipe roses with trailing leaves and create renderings of our favorite cartoon characters—all with pastry bags of brightly-colored frosting.

Now that I’m a mom, I’ve continued the tradition of home-baked cakes with one important tweak: I’ve swapped out the standard bottles of food dyes with natural colors. After all, there’s growing concern that fake food dyes may not be good for health, especially for children. And there are so many brilliant hues you can find right in nature.

The intense, natural color of Wild Blueberries lends itself perfectly to tinting frosting. That color is thanks to the anthyocyanins in the berries, pigments that make Wild Blueberries so deeply blue and also give them their powerful antioxidant protection. Did you know that Wild Blueberries have twice the antioxidants as their tame, cultivated cousins?

This frosting recipe is a classic buttercream. The only way to get frosting that stands up to piping and holds its shape is with butter and a smidge of organic shortening, so it’s a sweet splurge for sure! But the recipe also uses a full cup of frozen fresh Wild Blueberries. I decided to cook up a thick, syrupy berry mash and use the whole fruit instead of just straining out the juice. I love the tiny purple flecks and bits of berries swirled through the frosting. And Wild Blueberries’ sweet-tart taste gives this frosting a great flavor too.

Because you’re using frozen Wild Blueberries, available in the freezer section along with the other frozen fruit, you can make this frosting recipe year round to top your favorite cake, cupcake and cookie recipes for birthdays, holidays, and other special occasions. And feel free to add even more frozen Wild Blueberries to the top of your treats to give them an added pop of color and flavor.

5 Top Wild Your Smoothie Recipes

As we say goodbye to summer, one of the big takeaways was that it was unusually hot and steamy. Much of the country experienced heat waves, and staying hydrated, nourished and energized was critically important. Smoothies are a great way to start your day by getting your nutrition in one easy grab-n-go package.

Over nine weeks this summer, we shared more than 25 new Wild Blueberry smoothie recipes developed by some of our favorite nutrition and healthy lifestyle bloggers. We also selected a number of additional recipes to share from our existing 120 smoothie recipes – a rich resource for any smoothie lover. So, which were your favorites? Below are the top five most shared, liked, and talked about smoothie recipes from our Wild Your Smoothie Summer:

Matcha Wild Blueberry Breakfast Smoothie

Created by Danielle Omar, a leading registered dietitian, clean-eating coach, teacher, cookbook author, and blogger behind Food Confidence, this breakfast smoothie combines Matcha green tea powder, a trending ingredient known for its antioxidant, detoxing and weight loss benefits, with frozen fresh Wild Blueberries also known for being an antioxidant-rich superfruit. Wild Blueberries get their powerful antioxidant protection from anthocyanins, the flavonoids found in their gorgeous blue pigment. These flavonoids have the ability to neutralize free radicals and help prevent cell damage. Antioxidants also protect against inflammation, thought to be a leading factor in brain aging, Alzheimer’s disease, and other degenerative diseases.

matcha-wild-blueberry-breakfast-smoothie-1

Wild Blueberry Banana Hemp Smoothie

This colorful, layered, allergy-friendly, kid-friendly smoothie was created by Kelly Roenicke, one of our “Wild Your Smoothie” Recipe contest winners and author of The Pretty Bee: Allergy Friendly Eats blog. Kelly calls it “a treat for the eyes and the taste buds.” This smoothie features a pink bottom layer using blended frozen bananas and raspberries. Next comes the antioxidant-and fiber-rich Wild Blueberry layer. She tops it all off with hemp hearts to add more healthy fats and proteins. Not only is this smoothie delicious and fun, but it’s also naturally free of the top 8 allergens because of the ingredients she selected – frozen fruit, coconut milk and hemp seeds.

wild-blueberry-smoothie-recipe-from-theprettybee

Wild Blueberry Coconut Lavender Smoothie

When Gina Matsoukas of Running to the Kitchen proposed a Wild Blueberry smoothie that included lavender as an ingredient, we were intrigued. She told us that lavender, also rich in antioxidants, could help promote gut health and reduce bloating. Combined with the frozen Wild Blueberries, this smoothie is an antioxidant powerhouse and a great way to start your day.

wild-blueberry-coconut-lavender-smoothie-3

Savory Wild Blueberry Green Smoothie

Another beautiful layered smoothie, this one is packed with both Wild Blueberries and green veggies (spinach). According to its creator, registered dietitian Kara Lydon and the voice behind The Foodie Dietitian, this savory Wild Blueberry Green Smoothie is good for you because there’s no sugar added and it’s a good source of fiber, protein and healthy fat – the ultimate nutrient trifecta for lasting energy and satiety. So if you have a fear of green smoothies because you think they’ll taste bad, this is a good one to try because using Wild Blueberries will mask the bitterness without having to add sweeteners.

Wild Blueberry & Beet Freeze Breakfast Smoothie

Beets were another “hot” ingredient this summer. We think it’s because – like Wild Blueberries — beets are a beautiful deep purple food with excellent antioxidant and anti-inflammatory properties. To showcase this fun ingredient Danielle Omar of Food Confidence combined it with frozen Wild Blueberries to create a refreshing and stunning smoothie. Danielle says it’s perfect for breakfast because of the cleansing qualities of beetroot combined with the fiber-richness and sweet-and-tart taste of Wild Blueberries.

So if you love healthy smoothies, keep a supply of frozen Wild Blueberries in your freezer all year long. And if you’re looking to change up your smoothie routine and “wild” your smoothie try to one of these amazing smoothie recipes. For more recipes visit our Wild Your Smoothie Recipes.

6 Back to School Recipes Your Kids Will Love

For most of us, Labor Day means the end of white jeans and the start of Pumpkin Lattes. But for parents everywhere, it’s the return to the structured routine of school, sports and homework. So as we head back-to-school, we wanted to give all the moms and dads out there our favorite tips and recipes for keeping breakfast and lunch fun and delicious – even for the pickiest of eaters!

Breakfast

Eating a healthy nutritious breakfast is important for every kid. It provides them the fuel they need to be effective at school. Incorporate foods into your breakfast routine that will help your child do their best in the classroom. For example, research has shown that including Wild Blueberries in your kid’s diet can boost memory and concentration in elementary school aged kids. Even when the mornings get hectic, which we know they do, don’t skip breakfast.

Plan ahead and have delicious breakfast items ready to grab and go. You can whip up a batch of these Wild Blueberry Mini Muffins from Lindsay Livingston of the Lean Green Bean in no time. The almond butter (or nut butter of your choice) and the yogurt helps these muffins stay nice and moist for days at a time and their small size fits perfectly in little hands, eager to eat on the go.

Oatmeal is another healthy breakfast choice, but one often scoffed at by kiddos because of its texture. Keep things fun and fresh with this creative recipe from Sally Kuzemchak of Real Mom Nutrition. Her Gluten-Free Wild Blueberry & White Chocolate Oatmeal Cups are hearty and healthy, and the kids won’t even know they are eating oatmeal. The frozen Wild Blueberry and white chocolate combo is like eating dessert for breakfast. Plus, if you make them in muffin tins they’re easy to grab on the way out the door to catch the bus.

Smoothies are another healthy grab and go option for breakfast. You can pack them full of nutritious ingredients – even veggies – and serve them up in fun travel cups with colored straws. Try this Wild Blueberry and Kefir Breakfast Smoothie from Sally Kuzemchak. She uses frozen Wild Blueberries to help balance the tang of the kefir. And because Wild Blueberries have such a vivid hue, a handful of fresh, iron-rich baby spinach just disappears into the drink.

Lunch Box Ideas

Involve Kids in the Process: Sit down and make a lunch plan for the week so they’ll be excited about what they find in their lunch box everyday. However, getting lunches packed on time, never mind making them inspiring can be a challenge, but we have a few tricks up our sleeves to help you keep things fun. Show off your magic skills with these Wild Blueberry Fruit Leather roll-ups. From frozen Wild Blueberries to chewy, sweet fruit leather, your kids will actually be excited for lunchtime. These are great to make ahead for the entire week, and even more magical if you have some of those small hands helping you along the way to witness the transformation.

Making sure lunches include protein is so important to keep kids energized throughout the day. And while it can be tempting to buy energy bars from the grocery store, many are full of hidden sugars and unpronounceable ingredients. These Wild Blueberry Energy Bars will make sure your kids are full and ready for the rest of the school day – without all the added sugar! Make them with their favorite nut butter and vanilla or chocolate protein powder – they’ll be begging for this bar to be a part of lunchtime or even as an afterschool snack!

Afterschool Snack

Make it Fun: When the kids get home from school, they usually run directly to the kitchen and start poking around for a snack. Of course you want to make sure it’s something healthy, and also won’t spoil their appetite for dinner! These Wild Blueberry Yogurt Pops seem like an unlikely treat but with frozen Wild Blueberries, chia seeds, yogurt and some protein powder, they are a perfect energy boost for the afternoon. If you don’t’ have a popsicle mold handy, you can use ice cube trays and popsicle sticks or toothpicks.

Phew! That should get you to dinnertime. All of these recipes are kid-friendly but that doesn’t mean adults can’t enjoy them as well! You’ll be the envy of the office with those muffins and maybe even spread some nostalgia with the fruit leathers. They will keep you going until dinner is on the table! Need more ideas – we can help with that too! Check out ALL of our Wild Blueberry recipes.

How To Make Your Green Smoothie Taste Great with Wild Blueberries

You can’t escape the green smoothie craze – your favorite celebrity always seems to have one in hand, your Instagram feed is overflowing with them and even your Great Aunt Milly who just bought a NutriBullet is now making them. And you know the saying, “when you can’t beat ‘em, join ‘em.”

But you might have some reluctance to joining the craze and I get it; I was once hesitant to gulp down a bright green substance, too. The fear that it would taste bitter, that I would be sipping chunks of leaves or that I myself would turn green after drinking too many. All totally rational concerns.

The bitter taste is a real struggle though. If you only threw in some leafy greens with liquid into a smoothie, your bitter taste buds would go into overdrive and that would be the end of your green smoothie adventure. The concern about chunky smoothies is legit too – if you have an old blender that’s seen better days and you throw in all your ingredients at once, you might not get the smoothest consistency.

However, I’m here to tell you that you can throw all your green smoothie fears away because I have a few simple strategies to make your green smoothies taste great:

Mask the bitter taste of greens with super sweet fruits. Think frozen mango, pineapple, banana and Wild Blueberries or dates. Citrus fruits like lemon, lime, orange and grapefruit can also help balance out the flavor. Using sweet fruits will mask the bitterness without having to use added sweeteners.
Blend those greens first. Before adding your fruits, nuts, seeds and powders, blend your leafy greens and liquid base until pureed. Then add in all the rest of your ingredients. This will guarantee you a chunk-free smoothie. However, if you’re using a high-speed blender like NutriBullet, you can confidently throw in everything at once, greens and all.
Use the right ratio of veggies to fruit. If you throw 3 cups of kale and ½ cup fruit into your smoothie, chances are you’ll be wincing and pursing your lips after your first sip. Make sure to use enough fruit to counterbalance the bitter greens. A good rule of thumb is 60% fruit to 40% greens so if you’re using 1 cup of leafy greens, add in close to two cups of fruit.

What Greens Make The Best Green Smoothies?

Kale
Swiss chard
Spinach
Arugula
Romaine
Watercress
Beet greens
Collard greens
Bok Choy
Dandelion greens

Looking for a tried-and-true green smoothie to lure you into the world of green smoothie making? Try my Wild Blueberry Pear and Ginger Smoothie.

Looking for other green smoothies using frozen Wild Blueberries? Try the recipes below:

Shake Up Your Smoothie Routine with 14 New Smoothie Recipes

Right now, the Wild Blueberry Barrens of Maine and Eastern Canada are simply bursting with gazillions of purple-and-blue, anthocyanin-rich, scrumptious Wild Blueberries. These little wonders are fulfilling their biological destiny—ripening to perfection over thousands of acres of remote, wide-open barrens—just as they have been doing for over 10,000 years in only one special place on earth. It’s a marvel to behold, and to taste.

What better way to celebrate the splendor of this unique annual phenomenon than to travel North in August, rake Wild Blueberries for yourself, and engage in a creative competition to test your smoothie-making prowess.

Recently, we did just that. A group of 14 exceptional bloggers, writers, and journalists from around the United States, joined us on a 3-day exploration of the Wild Blueberry Barrens of Maine. A highlight of the trip was a spirited smoothie making competition that brought out a playful competitive spirit and some serious creative genius. If you’ve managed to fall into something of a smoothie rut, have a look at these interesting ingredients. Just a couple new ingredients can really spice up your smoothie and bring in a host of new vitamins and minerals that your body might be craving.

Over 40 Great Ingredients

In all, our competitors had over 40 ingredients to work with. The only rule was that each smoothie must include Frozen Wild Blueberries, picked at the peak of ripeness and flash-frozen to lock in their nutrition. Here’s the list.

How many of these ingredients are in your go-to smoothie “pantry”?

Frozen Wild Blueberries	Lemon	Spinach
Bananas	Lime	Protein Powder
Strawberries	Almond Milk	Maple Syrup
Pineapple	Low-fat Milk	Honey
Watermelon	Coconut Water	Medjool Dates
Dragonfruit	Yogurt	Cacoa Powder
Avocado	Cream Cheese	Vanilla Extract
Hemp Seeds	Walnuts	Cardamom
Chia Seeds	Cinnamon	Turmeric
Almond Butter	Fresh Mint	Matcha Powder
Coconut Butter	Fresh Basil	Graham Crackers

The smoothies were judged for taste, texture, and visual presentation by Wild Blueberry nutrition advisor Kit Broihier, MS, MD, LD, and Bar Harbor Inn Executive Chef Louis Kefir. Two first place winners were selected, and the prize was a 900 Pro Series NutriBullet.

14 NEW Inspiring & Healthy Smoothies

Explore the list of out-of-this-world recipes created by our entire team of writers. Each has its own unique character, flavor, and appearance, so try them out (and check out the cool names):

Summer 2016 Wild Your Smoothie Contest.

The Winners!

Drum roll, please. After careful consideration by our two judges, the following two smoothies were selected as contest winners. Spice Market Smoothie by Regina Ragone, Food, Director at Family Circle, was selected for its exceptional taste and the use of cardamom, which adds serious interest and uniqueness. The Wild Blueberry Basil Mojito Smoothie by Marnie Schwartz, Nutrition Editor, SHAPE Magazine, was selected for its fresh flavor, beautiful color, and overall appeal.

557_ReginaBtB — Spice Market Smoothie by Regina Ragone, Food, Director at Family Circle

557_MarnieBtB — Wild Blueberry Basil Mojito Smoothie by Marnie Schwartz, Nutrition Editor, SHAPE Magazine

Bottom Line

Making great smoothies is a healthy way to get a tasty and easy on- the-go meal. Sometimes, we get into a smoothie routine that needs to be shaken up a bit. Try adding some new ingredients now and then. Variety will spice up your life and add new vitamins and minerals too. Who doesn’t want to feel healthy, happy, and spicy?

Anthocyanin: Wild Blueberries’ Mighty Antioxidant Star

Wild Blueberries are powerful with high levels of manganese, vitamin K, and fiber. Wild Blueberries also have one of the highest levels of antioxidants including anthocyanin. The word anthocyanin comes from the words anthos (flower) and kuanos (blue) and it gives fruits like Wild Blueberries, blackberries, eggplants, and cabbage the beautiful blue-purple hues that they hold. Besides the attractive aesthetics, anthocyanin is a powerful antioxidant that has proven health benefits.

What are anthocyanins?
Often found in roots, stems, and especially the plant leaves, anthocyanins are found in two forms. When a sugar is attached to the molecule, it is call anthocyanin however without the sugar molecule, it is called anthocyanidin⁵. There are three large classifications of anthocyanins that are grouped by their health benefits and how the antioxidant is metabolized and absorbed. In a study by Dr. Jim Fang at the University of Saskatchewan, he largely classified anthocyanins into one of three categories: pelagonidin, cyaniding/peonidin, or multiple anthocyanins group. In general, anthocyanin has been known to protect the plant from stressors like UV light, cold temperatures, and drought⁶. It is no wonder that antioxidants like anthocyanins are so powerful.

What do antioxidants do?
Antioxidants simply play a game of cops and robbers where the antioxidants are cops and the free radicals are robbers. Every day, the presence of cops (antioxidants) can keep the robbers (radicals) at bay to ensure peace in the city (your body). The more antioxidants you consume, the more protection your body will have from the free radicals that can cause the daily havoc to our bodies. In fact, there are multiple systematic research studies that associate high levels of anthocyanin consumption to lower incidences (new cases) of cardiovascular disease, diabetes mellitus, and cancer. However, more research is needed to determine the recommended daily dose for anthocyanins.

And while consumers are increasingly aware of antioxidants like anthocyanins, the Produce for Better Health Foundation revealed in 2012 that only 3% of fruits and vegetables consumed were purple or blue⁵. Being familiar with some foods that are high in antioxidants can help us get the most nutritional bang with every bite. Antioxidant level in foods is measured by an Oxygen Radical Absorption Capacity (ORAC) test. Elderberries lead the way, followed by Wild Blueberries, high bush blueberries, red cabbage, and purple carrots, which round out the top five anthocyanin-rich foods⁵.

What does research say about anthocyanins?

Cognitive Function. Whether you are age 5 or 95, research has shown that anthocyanins can improve cognitive function like memory and day-to-day mental functions. In a study conducted in the UK, Professor Claire Williams and her research team found children performed cognitive tasks better after consuming a Wild Blueberry drink than when they did not¹. Similar findings have been presented to show the positive effects of anthocyanin consumption on the working memory of older adults³. Researchers suggest that anthocyanins have the potential to decrease inflammation therefore improving blood flow and increasing communication between cells in the brain⁷. Anthocyanin-rich foods categorized in the cyanidin and peonidin groups have a greater effect on decreasing inflammation.

Natural anti-inflammatory. Inflammation is a silent killer. Low-grade inflammation is one of the primary mechanisms that attribute to many chronic diseases like obesity and hypertension. While the inflammatory mechanism is complex and involves various components on the cellular level, research has shown that foods like berries, especially bilberries and Wild Blueberries, have anti-inflammatory effects. Inflammation is often exacerbated by diets that are high in fat. A study in Finland examined the effect of anti-inflammatory foods like bilberries and Wild Blueberries in rats while consuming a high fat diet². The results showed that a high-fat diet combined with whole berries had a lower inflammatory response compared to rats consuming only a high-fat diet. In addition to anti-inflammatory effects, anthocyanin-rich foods have shown to increase insulin sensitivity.

Anti-diabetic. In a study examining the three different groups of anthocyanins the results showed that blueberries are able to induce insulin secretion⁴. Type 2 diabetics often experience insulin insensitivity and a lower level of insulin is secreted with the consumption of glucose compared to non-diabetics. Consuming Wild Blueberries and red cabbage can be a part of the dietary recommendations to prevent and to manage diabetes, if not heart disease.

Happy Heart. In the United States, 90% of women possess at least one risk factor for heart disease. As one of the leading causes of death in women, it is beneficial for us to integrate preventive measures to curb the problem. In the Nurse’s Health Study I and II as well as the Women’s Health Study, researchers found that those who consumed the most anthocyanin-rich foods can reduce their risk for developing hypertension, coronary heart disease, and cardiovascular disease by 8% to 12%³. Examining the research subject’s intake, researchers found that these individuals consume anthocyanins mainly from blueberries and strawberries. The findings suggest that anthocyanins can decrease the stiffness of the arteries and therefore lower blood pressure and reduce the damage to blood vessels and heart, ultimately reducing the risk of heart disease.

There are many benefits to consuming a diet high in antioxidants. Instead of focusing on diets that are only anti-inflammatory, anti-aging, or anti-diabetic, we recommend increasing a diet high in anthocyanins. Not only will it add a beautiful color to your plate and turn your tongue to a pretty purple-blue color, it will provide a range of health benefits to help manage and prevent conditions and diseases like cognitive decline, inflammation, diabetes, and heart disease.

Resources

http://www.telegraph.co.uk/food-and-drink/news/blueberry-juice-boosts-brainpower/
Mykkänen, O. T., Huotari, A., Herzig, K. H., Dunlop, T. W., Mykkänen, H., & Kirjavainen, P. V. (2014). Wild blueberries (Vaccinium myrtillus) alleviate inflammation and hypertension associated with developing obesity in mice fed with a high-fat diet.PloS one, 9(12), e114790.
Norberto, S., Silva, S., Meireles, M., Faria, A., Pintado, M., & Calhau, C. (2013). Blueberry anthocyanins in health promotion: A metabolic overview.Journal of Functional Foods, 5(4), 1518-1528.
Fang, J. (2015). Classification of fruits based on anthocyanin types and relevance to their health effects.Nutrition, 31(11), 1301-1306.
http://www.todaysdietitian.com/newarchives/030314p20.shtml
http://www.todaysdietitian.com/newarchives/0716p18.shtml
Thompson K, Pederick W, Santhakumar AB. Anthocyanins in obesity-associated thrombogenesis: a review of the potential mechanism of action. Food Funct. 2016;7(5):2169-2178.