Blueberry and The Immune System

Blueberries can help manage stress caused by free radicals from cellular stress that creates havoc on the immune system. Blueberries are free radical scavenger, seeking out these radicals and leaving the immune system pumped up to do it’s work of protecting you from the formation and growth of cancer cells.

Blueberries has even matched if not done better, than strawberries and even spinach in its ability to protect the brain’s ability to coordinated and keep its balance. There are also helpful signs that blueberries may prevent the degeneration process with dementia or Alzheimer. Eat this bite size power will help you reap the benefits of brain supporting anthocyanins, this helps your brain cells communicated better. In other words you won’t tend to have your senior moments. Fewer degenerating brain cells become youthful brain function, allowing you to remember and learn new skills by weaving this berry into your diet to protect your immune system.

Blueberries come equipped with another weapon in the form of ellagic acid that fights for you by blocking and detoxifying the pathways that can support cancerous growth. Scientist believes people who regularly eat fresh fruit with ellagic acid are three times less likely to develop cancer, which causes a breakdown in immune system function. Ellagic acid is found nine times as often in blueberries than strawberries, walnuts and pecans. One caution though about blueberries, don’t think that by eating blueberry jam, pop tarts, or sweetened juice drink, that you will get the same potent power as eating plain blueberries. These particular foods are loaded with sugar and other non-natural sweeteners that have no effect on protecting the immune system.

Here are a few recipes to start you on your blueberry therapy that’s an arsenal of power ready to fight for your immune system:

 Blueberry-Pineapple Ambrosia

2 cups fresh blueberries

2 cups fresh or canned pineapple in 1-inch cubes

1/2 cup sweetened, flaked coconut

1/2 cup orange juice

2 tablespoons orange-flavored liqueur or additional orange juice

In a medium-sized bowl, combine blueberries, pineapple, coconut, orange juice and liqueur. Spoon mixture into 4 chilled wine glasses or dessert dishes, dividing evenly; top each with a blueberry or mint sprig, if desired. YIELD: 4 portions (about 4 cups)

 Salmon and Blueberry Salad with Red Onion Vinaigrette

1 medium-sized red onion, thinly sliced in half rings

1/4 cup Regina red wine vinegar

1 teaspoon sugar

1 teaspoon salt, divided

1/4 teaspoon ground black pepper, divided

3 tablespoons olive oil, divided

1-1/2 pounds salmon fillet, cut crosswise in 4 portions

6 cups lettuce leaves in bite-sized pieces

1 cup fresh blueberries

In a microwaveable cup, combine onion, red wine vinegar, sugar, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper; cover loosely with plastic wrap; microwave on high power for 1 minute. Let stand, stirring occasionally, until onions turn pink, about 15 minutes. Meanwhile, preheat grill or broiler. Brush 1 tablespoon of the olive oil on both sides of the salmon fillets; sprinkle with remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Grill or broil salmon, skin side down, until just cooked through, about 6 minutes. Divide lettuce leaves among 4 dinner plates; place salmon in the center. With a slotted spoon, remove onions from vinegar; scatter onions, along with the blueberries, over and around the fish. Whisk remaining 2 tablespoons of the olive oil into the vinegar mixture; drizzle vinaigrette over salmon. YIELD: 4 portions

 Lemon Blueberry and Chicken Salad

2 cups fresh or frozen blueberries, divided

3/4 cup low-fat lemon yogurt

3 tablespoons reduced-calorie mayonnaise

1 teaspoon salt

2 cups cubed cooked chicken breasts

1/2 cup sliced green onions (scallions)

3/4 cup diagonally sliced celery

1/2 cup diced sweet red bell pepper

Reserve a few blueberries for garnish. In a medium-sized bowl, combine yogurt, mayonnaise and salt. Add the remaining blueberries, chicken, green onions, celery and bell pepper; mix gently. Cover and refrigerate to let flavors blend, at least 30 minutes. Serve over endive or other greens garnished with reserved blueberries and lemon slices, if desired. Yield: 4 portions (about 5 cups)

Per portion: 244 calories, 25 g protein, 6 g fat, 22 g carbohydrate

 Blueberry Blast Smoothie

4 oz calcium rich orange juice (orange juice fortified with vitamin D helps enhance your immune system’s ability to control swelling and inflammation)

4 oz water or unsweetened berry herbal tea

2 handfuls of blueberries, frozen is ok

1 half ripe banana

¼ teaspoon pure almond extract

1 teaspoon almond butter

Add all the ingredients to a blender or small food processor and mix until well blended. Pour into a glass and enjoy! Yield: 1 serving

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