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BLUEBERRIES BENEFITS There is exciting new evidence that bluebeerries can improve memory. Blueberries are touted as a “superfood,” and for good reason. These little berries are bursting with antioxidants, those little guys that fight off free radicals that make their way onto and into your body from toxins and they are known to have more antioxidants than any other fruit or vegetable. Antioxidants have also been known to prevent memory loss, and have shown to have many other benefits, including softening the skin. Blueberry antioxidants and their potential benefits for the nervous system and for brain health, there is Blueberries protect the retina from unwanted oxygen damage. 4 exciting new evidence that blueberries can improve memory. In a *study involving older adults (with an average age of 76 years), 12 weeks of daily blueberry consumption was enough to improve scores on two different tests of cognitive function including memory. While participants in the study consumed blueberries in the form of juice, three-quarters of a pound of blueberries were used to make each cup of juice. As participants consumed between 2 to 2-1/2 cups each day, they actually received a very plentiful amount of berries. The authors of this study were encouraged by the results and suggested that blueberries might turn out to be beneficial not only for improvement of memory, but for slowing down or postponing the onset of other cognitive problems frequently associated with aging. Blueberries also play an interesting role with our eyes’ healthiness. The retina of the eye is a unique place in our body and it is also a place that is at higher than normal risk of oxidative stress. Foods unique in phytonutrient antioxidants are often investigated for their ability to help protect the retina from oxygen damage, and blueberries are no exception! The anthocyanins in blueberries protect the retina from unwanted oxygen damage and they also help protect the retina from damage from sunlight. With all of this mind, it’s safe to say that blueberries are an amazing little fruit that we should all try to incorporate into our daily diets! If you are looking for an interesting way of incorporating this “superfood” into your diets here is an easy recipe you can try out at home! Blueberry Acai Super Smoothie 1 cup fresh squeezed orange juice 1/2 cup fresh blueberries 1/2 cup frozen blueberries 1/2 cup frozen pineapple 1/2 cup fresh apple, chopped 1 (3.5) oz packet unsweetened frozen acai Handful of fresh baby spinach 1 tsbp flaxseed
THE BENEFITS OF PEPPERS Peppers come in all sizes and colours. Some pack heat. Others are sweet. You can get them fresh, frozen, dried, or canned. They’re low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fibre. Plus, the spicy ones liven up bland food, making it more satisfying. Red peppers are the belle of the ball at any buffet table. Crisp and incredibly sweet, these ladies in red are an easy sell to anyone who is not fond of vegetables. Did you know that green peppers are just unripe red peppers? Because they are not fully mature, they have a bitter after taste, and half the vitamin C and 1/10th the vitamin A compared to their red or orange siblings. Red peppers contain almost 300 percent of your daily vitamin C intake. Besides being a powerful antioxidant, vitamin C is also needed for the proper absorption of iron. If you are iron deficient, try combining red peppers with your iron source for maximum absorption. They are also a great source of vitamin B6 and magnesium. This vitamin and mineral combination shows a decrease in anxiety, especially Red peppers contain almost 300% of your daily vitamin C intake. related to pre-menstrual symptoms. Vitamin B6 is also a natural diuretic, so try stocking up on red bell peppers to reduce bloating and prevent against hypertension. Red bell peppers are high in vitamin A, which helps to support healthy eyesight, especially night vision. Last but not least, red bell peppers are packed with antioxidants. The combined effects of vitamin A and C create a great antioxidant capacity, and with lycopene in the mix, the red bell pepper becomes a top notch superfood. Here’s an easy Stuffed Red Pepper recipe you can try at home! 4 medium sized Haas avocados (or 5 small) Juice of 2 limes 1 1/2 cups (packed) shredded curly kale 1 sweet bell pepper, diced 1/2 cup zucchini, diced 1/2 cup diced red onion 1/2 jalapeño pepper, seeded and minced (optional–only if you want some heat) 1 1/2 cups cooked chickpeas 3 sweet bell peppers, cut in half, seeds and stem removed. 1. Remove the pit from the avocados and scoop them out of their shells, into a mixing bowl. Mix them with the lime juice till they’re mushy but have a little texture still. 2. Add the kale and mix it together with the avocados till it’s incorporated. Add the pepper, zucchini, onion, jalapeño, and chickpeas. Mix well with hands to combine. 3. Scoop the guacamole into six pepper halves. Serve on top of a bed of kale. 5
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