9 A Day

5-9 servings of fruits and vegetables per day is recommended for the average healthy American.

How much is a serving?

• 1 cup of raw vegetables
• 1/2 cup of cooked vegetables
• 1/2 cup of legumes (dried beans peas lentils)
• 2 cups of tossed green salad
• 1 medium piece of fruit
• 1/2 cup unsweetened canned fruit
• 1/2 cup sliced fruit or berries
• 1/4 cup dried fruit
• 4 oz. fruit juice

Can blueberries protect your brain?  Background:  Several studies have found blueberries to be a rich source of antioxidants and flavonoids - compounds which scientists believe to have anti-inflammatory effects and may protect the brain.  In this study, researchers fed a blueberry rich diet to rats (equivalent to one cup per day for humans) and then measured their performance on several tests of cognitive behavior.  (HMR 2003-Health Management Resources Corporation, Boston, MA)

Findings:  After five days, the blueberry-fed rats were making only half of the swimming mistakes through a maze compared to non-blueberry eating rats. 
After two months, older rats with impairments in learning, memory and coordination began to show significant signs of improvement in these areas.
Researchers concluded that the fruit appears to have triggered sufficient neurogenesis to make the brains look and act like younger ones in the rat study.

The Blue/Purple color group provides many phytochemicals for health.  Anthocyanidins are antioxidants found in this color group that improve blood vessel health.  The flavonol, Myricetin is an anti-inflammatory phytochemical that has anti-cancer effects.

Purple Asparagus                           Blackberries

        Black Currants                      Purple Belgian Endive

 Black Salsify                                Blueberries

 Purple Carrots                               Dried Plums

    Eggplant                                    Elderberries

     Purple Figs                                Purple Grapes

    Purple Peppers                            Purple Potatoes

  Plums                                         Raisins

Have you had your blueberries today?