Tag Archives: anthocyanins

Eat Your Berries Everyday!

Smoothie bowls are a great way to liven up your smoothie routine. Besides adding more flavors, textures, and fiber, one of the best reasons to make them is to entice and motivate picky eaters to eat their fruits and vegetables!

But whether I make a smoothie bowl or drink it, this smoothie has become my morning fix that I don’t plan on leaving anytime soon. It’s not only loaded with smooth tangy flavor, its packed with antioxidants. If you know anything about free radicals and the benefit of berries for health, you would probably want to include them in your daily regime too.

Berries contain many times more antioxidants than other fruits or vegetables. Antioxidants are important because they help shield our cells from oxidation. Oxidation occurs when our cells naturally metabolize the oxygen we breathe into the energy we need, which produces waste known as free radicals. But its not just breathing such as when we exercise that can create an excess amounts free radicals. Environmental pollution, electropollution, prescription drugs, smoking, stress, and bad food choices can create them as well.

How many antioxidants do we need each day anyway? Well it really depends on your lifestyle but most people living in this highly toxic modern world should get at least 8-11,000 ORAC units per day according to NutritionFacts.org. Even if you eat lots of fruits and vegetables, well above the recommended servings of just 5, you could still be deficient in antioxidants. This is why including higher quality fruits and vegetables such as wild blueberries everyday could help, especially when we are sick, injured, stressed, or tired.

Did you know that wild blueberries have double the benefits of regular blueberries? Aronia berries, otherwise known as chokeberries however, take the spotlight. They are the antioxidant superstars and are at the top of the ORAC value list for all fruits. ORAC stands for Oxygen Radical Absorbance Capacity, which measures an antioxidant’s power to neutralize free radicals. (see graph below)

source: aroniaberrynews.com

Wild Berry Super Smoothie Bowl

Smoothie Ingredients: 1/2 cup frozen wild blueberries, 1 tablespoon Aronia berry powder, 1/2 cup strawberries, 2 bananas, and 1 cup unsweetened almond milk. Blend 30 seconds until very smooth.

Smoothie Bowl Toppings: Sliced bananas, strawberries, kiwis, chia seeds, and a few bits of roasted cashews.

You can find Aronia berry powder on Amazon. Just make sure the label says USDA Organic and that there are no additives. Depending on where you live, wild blueberries are usually found in the frozen foods section. Use this link to help you find a store in your area.

References for Berries:
https://nutritionfacts.org/video/benefits-of-blueberries-for-the-brain/
http://aroniaberrynews.com/
https://www.superberries.com/health-benefits
https://www.wildblueberries.com/the-better-blueberry/


Purple Roots of the Earth Juice

purple juice VH

This is the best beet juice recipe that I’ve tasted so far! Juicing beets as we all know can be a little strong but this medley tastes absolutely fantastic! The lemon and ginger masks all of the bitterness. The bonus with all of these richly colored raw foods is their¬†extremely nutritious. Purple foods contain special antioxidants called anthocyanins known for their anti-aging benefits and for fighting inflammation. Adding more purple plant foods into your diet can provide you with special benefits such as:

  • cancer protection
  • better memory
  • better brain function
  • inhibit the spread of cancer cells
  • heal inflammation, the origin of disease
  • reduce damage on the liver
  • lower bad LDL cholesterol levels
  • help prevent urinary tract infections
  • help prevent stomach ulcers
  • lowers risk of colon cancer

Anthocyanins have also been linked to improved balance and coordination, attributes that are needed by athletes, growing infants starting to walk, and the elderly.

Its been scientifically proven fact that darker foods contain a higher antioxidant level. Antioxidants rust proof your body. They have the ability to mop up free radicals and keep you looking and feeling younger, longer.

This recipes makes about 2 cups worth of juice depending on the size of your produce.

by Lupita Ronquillo, holistic nutrition writer