A trip to the market means fresh blueberries and raspberries! There’s something about naturally colourful foods that is so much fun; your body just feels happy eating them!
Deeply pigmented foods are generally rich in phytochemicals:
According to the text Culinary Nutrition: The Science and Practice of Healthy Cooking by Jacqueline B. Marcus, “Phytonutrients are plant-based chemical compounds. They are sometimes referred to as “phytochemicals.” The reason why phytonutrients are of such interest is that they may reduce the risk of certain diseases, such as cardiovascular disease and some cancers. This may be due to their chemical compositions, fibres or some combinations of plant substances.”
What about blue and purple foods? How, specifically, do they affect the body?
The natural pigment and phytonutirent in blue and purple foods comes from “anthocyanins”, whose purpose is to protect cells from damage. Many red berries contain this as well! According to this 2013 study by the Federation of American Societies for Experimental Biology (FASEB), a “blueberry-enriched diet showed increased levels of the signalling chemical serotonin in the brain.” Serotonin is responsible for happiness chemicals in the brain, and might actually also be linked to reduced stress!
In addition, blue and purple fruits may improve memory in as little as 5 hours, as found by Dr. Jeremy Spencer in This 2009 study.
Get your stress free summer rolling with this market fresh Berry Crisp!
- small handful each blueberries and raspberries (I used 1/4 cup of each)
- 1/3 cup (30g) uncooked large flake oats
- 1 tbsp maple syrup or other sticky sweetener
- Preheat oven to 350 degrees.
- In a small skillet or ramekin, arrange berries so that they compketely cover the bottom.
- In a small bowl stir together oats and maple syrup. Distribute evenly across the berries.
- Bake for 10 minutes or until oats are golden and berries have released their juices and have turned into a compote.
- Remove, top with cinnamon, and enjoy!
Yours in Brain Gains,