{"id":12367,"date":"2022-05-24T13:12:48","date_gmt":"2022-05-24T13:12:48","guid":{"rendered":"https:\/\/healthyaging.net\/magazine\/?p=12367"},"modified":"2022-06-09T16:33:10","modified_gmt":"2022-06-09T16:33:10","slug":"superfood-recipes-start-with-strawberries-blueberries","status":"publish","type":"post","link":"https:\/\/healthyaging.net\/magazine\/spring-summer-2022\/superfood-recipes-start-with-strawberries-blueberries\/","title":{"rendered":"Superfood Recipes Start with Strawberries & Blueberries"},"content":{"rendered":"

W<\/span>hat\u2019s on your spring\/summer playlist? How about the Fats Domino<\/a> 1950s song or, perhaps, the Beatles’ Strawberry Fields Forever<\/a> to whet your appetite?<\/p>\n

Yes, spring brings us luscious and delicious blueberries and strawberries. Of course, nowadays, these fruits are to be found year-round, but spring brings them center stage.<\/p>\n

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Blueberries are a superfood. Photo: Deposit Photos<\/p><\/div>\n

Blueberries — The Superfood<\/h3>\n

It\u2019s no surprise blueberries are considered a superfood. They are a great source of fiber, vitamin C, vitamin K, manganese, and potassium, low in sodium, have no fat, and only 80 calories per cup.<\/p>\n

Blueberries are North American natives and have been around for some 13,000 years. In the early 1900s, the first highbush blueberry bush was cultivated, paving the way for almost one billion pounds of the blue gems to be grown annually in North America.<\/p>\n

Nearly six million older adults live with dementia in the United States. Here\u2019s the good news. A new study published in Nutrients found that blueberries have cognitive benefits. The research supports the potential for blueberry consumption (the equivalent of a half-cup of fresh blueberries a day) to help middle-aged individuals against cognitive decline.<\/p>\n

These findings are significant because blueberries may allow early intervention against cognitive decline by targeting modifiable risks like poor nutrition and related metabolic disturbance.<\/p>\n

While further studies are warranted, this randomized, double-blind, placebo-controlled trial proves that blueberry supplementation can improve cognitive function and correct high insulin levels in prediabetes patients. This is the first study to look at blueberry supplementation in middle-aged individuals at risk for future health problems and late-life dementia.<\/p>\n

Manuel Villacorta<\/a>, a registered dietitian and member of the U.S. Highbush Blueberry Council<\/a>\u2019s 2022 Blue Crew<\/a>, which is a group of registered dietitians, physicians, fitness professionals, and wellness and lifestyle experts, shares these blueberry tips:<\/p>\n

There are endless ways to enjoy blueberries to add a boost of blue to every day. I encourage my clients to incorporate blueberries into their meals and snacks because blueberries are as natural and straightforward as food can be \u2013 no muss, no fuss. Just rinse and go! Here are my top tips for enjoying this delicious fruit.<\/p>\n