Food for Thought

Mickayla Hosking

Blueberries! A favourite of most children and a powerful source of nutrition. They are a native plant to North America, but have been adopted to grow in many colder climate areas, including Australia. Blueberries are rich in flavonoids and polyphenols which give them their deep colour. The anthocyanins and polyphenols in blueberry are major functional ingredients for preventive chronic disease. It’s these properties that contribute to the blueberries anti-inflammatory, antioxidant, cardioprotective, and immune enhancing effects. Some suggest that blueberries may even be one of the most functional fruits we have access to. One of the polyphenol groups, called anthocyanins, have even been found to be protective of cancer cell mutation.

A review of recent clinical evidence suggests that blueberries, when regularly consumed, reduced risk of cardiovascular disease, type 2 diabetes, improved weight maintenance and neuroprotection. As blueberries contain fibre as well, they are also beneficial in feeding our microbiome to create overall health. Blueberry with abundant anthocyanins can improve vision, is anticancer, antidiabetes, anti-obesity, is preventive against neurodegeneration and macular degeneration as well as osteoporosis, can reduce hyperlipidemia and hypertension, as well as heart disease through various pathways. The anthocyanins and their production with pyruvic acid can slow or even stop the proliferation of cancer cells. The darker the colour of the berry, the more anthocyanins it may have. Blueberry consumption (400 mg daily) can reduce tumor size significantly in mice, which inhibits the proliferation of ovarian cancer.

These anthocyanins in blueberries have turned out to be super useful! They can prevent fat cells taking up as much glucose, hinting at some anti-obesity actions, and well improving conditions such as fatty liver via the same pathways. Here some supplemental form of blueberries (such as a powder) may be more useful to get a therapeutic effect.

Daily consumption of blueberries may even contribute to preventing diseases like macular degeneration, dementia, heptatitis, insulin resistance progressing to type 2 diabetes, and so much more! Why not try it out yourselves? Frozen blueberries have the naturopathic tick of approval as well, so don’t feel pressured to buy fresh. One cup of blueberries is considered one serving, so get munching!

This recipe is so quick and easy! For bonus antioxidant points, grab some super dark chocolate or carob bars.

- 1 punnet blueberries

- 450g dark chocolate, chopped

- 85g silvered almonds, toasted and cooled to room temperature

- 1/3 cup hazelnuts or pistachios

1. Line a rimmed baking tray with baking paper. Draw a 20cm x 25cm rectangle on the baking paper with a pencil. Then turn the paper over (you should be able to see the outline of the rectangle)

2. Melt chocolate in a microwave oven or over a double boiler until smooth, then use a spatula to spread chocolate on the baking paper up to the edges of the drawn rectangle. Sprinkle blueberries, toasted almonds, and other nuts onto the chocolate. Use fingertips to press toppings gently down into melted chocolate. Cover loosely with plastic wrap and refrigerate for 1 hour.

3. Use a sharp knife to cut bark into 9 squares. Cut each square in half diagonally and serve immediately. Store any uneaten bark in the refrigerator.

If you would like to find out more about how herbs can help or nutrition haven’t exercised in a while, you should consult with your doctor, physiotherapist or a podiatrist.

Mickayla is a qualified Naturopath. She has completed a Bachelor of Health Science (Naturopathy) from Torrens University and is owner of Rosemary Naturopathy a naturopathy clinic. Please seek advice from your health practitioner before beginning new treatment.