Blueberries (and blueberry juice, of course) are one of those fruits that doctors, nutritionists and other experts are starting to call “Superfruits.” It’s a fairly new term for low-calorie fruits that are packed with several key nutrients, including antioxidants, fiber, vitamins and minerals. Açaí berries, apples, blackberries, cherries, cranberries, grapes, kiwi, pomegranates, raspberries and tomatoes are a few of the other Superfruits.
Although all Superfruits are healthy, wholesome and deliciously nutritious, each one has its own individual nutritional profile.
For example, here’s the raw blueberry nutritional profile + benefits:
Blueberries have been studied a lot. In one study, done by the Journal of Neuroscience, shows the potential reversal of age-related impairments in memory and motor skills.
The most important benefit they offer is that they are a super rich source of antioxidants and phytonutrients. Antioxidants can do amazing things for our health and our looks. They help your body neutralize and remove free radicals from your bloodstream.
A lot of us enjoy the flavor of blueberries and we know they’re good for us. That’s why so many of us sprinkle a few on top of our morning breakfast cereal. It’s one of the reasons blueberry yogurt has become so popular. It’s also why so many kids as well as adults love blueberry pancakes and blueberry pie or cobbler (yes, I know those last two aren’t the best ways to get more blueberries into your diet, but they make good examples). Lots of us eat blueberries in one form or another at least every couple of weeks or so.
Unfortunately, that’s not nearly often enough.
If you’re like
most of us, the problem isn’t that you dislike the blueberry
– nope, the problem’s always been getting enough of them into
What’s the answer to the dilemma? How can you get enough of these blueberries into your system to make a difference? After all, you probably don’t want to eat three quarts of berries every other day (I exaggerate, but you get the point).
It’s simple: make some refreshing blueberry juice.
If you juice
your blueberries instead of eating them whole, you’ll still get the benefit of
all their natural goodness. And blending them is a good idea, too.
If straight blueberry juice wouldn’t be your cup of tea, consider adding in other fruits, like apples, blackberries or cranberries. The blended juice you create will be healthy, wholesome, nutritious, refreshing and delicious. And you’ll be able to take advantage of the different nutritional profiles of those other fruits in addition to getting the benefits of the nutrients that are present in blueberries.
Whole blueberries are more difficult to digest than blueberry juice (with or without the juice from other berries and fruits). It will be easier for your body to absorb the nutrients in the juice than if they were still locked inside the whole berries. You’ll feel healthier and more energetic because your body will get the full benefit of this superfruit’s amazing benefits.
Juicing most fruits and veggies is actually pretty easy. Blueberries are an exception and don’t juice easily because they’re so soft. They also don’t yield a lot of juice. Other than that, though, juicing blueberries is all good.
Juicing blueberries: The easiest way to juice blueberries is to alternate it with other firmer produce in your juicer. For example, if you are making a blueberry, apple, cranberry juice (highly recommended), add some apples to your juicer, then blueberries, then apple, then cranberries. By alternating the produce, it makes it easier on the juicer to extract the liquid.
Many juicers have soft and hard knobs, augers or screens that you can adjust for optimal juicing. Check out your juicer guide for instructions on how to do this, if you think yours has a special function. Many of the upscale juicers do.
Blueberries pair really well with other berries, apples, pears, carrots, pineapple, melon. They don't always mix well with veggies, so make your blueberry juice a fruit juice, and add some greens to balance it out and get more of a nutritional boost. Spinach and kale are the best greens to mix with blueberries, in my opinion.
Blending blueberries: Blending blueberries into a smoothie is amazing, too. For a quick drink, I like to pair them up with a banana, a few greens like spinach, a little almond milk and a date for added sweetness. They also blend well with other berries like strawberries or blackberries.
When they are in season, I like to wash and freeze them for use in winter months when they aren't available. They are also easy to find in the frozen organics section of most supermarkets. While you can't use frozen berries in your juicer, it's a great option for smoothies.
little blueberry contains a lot of amazing health benefits. Include them in your daily juicing or blending routine for an antioxidant boost.