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Fresh in Store 3/3/21

Mushrooms – Swiss Brown
Mushrooms – White Button
Apple – NZ Beauty
Lettuce Cos
OOB Blueberry Punnet
Nectarines yellow
Carrots Juice Grade
Carrots Table Grade
Cucumber lebanese
Cucumbers – Short
Celery Large /bunch
Sweetcorn large
Capsicums – Red


Blueberries are sweet, nutritious and wildly popular.

Often labeled a superfood, they are low in calories and incredibly good for you.

They’re so tasty and convenient that many people consider them their favorite fruit.

Here are 10 proven health benefits of blueberries. (Source –

1. Blueberries Are Low in Calories But High in Nutrients

The blueberry bush (Vaccinium sect. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries.

It is closely related to similar shrubs, such as those that produce cranberries and huckleberries.

Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end.

They are green in color when they first appear, then deepen to purple and blue as they ripen.

The two most common types are:

  • Highbush blueberries: The most common cultivated variety in the US.
  • Lowbush or “wild” blueberries: Typically smaller and richer in some antioxidants.

Blueberries are among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains (1):

  • Fiber: 4 grams
  • Vitamin C: 24% of the RDI
  • Vitamin K: 36% of the RDI
  • Manganese: 25% of the RDI
  • Small amounts of various other nutrients

They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.

Calorie for calorie, this makes them an excellent source of several important nutrients.

SUMMARYThe blueberry is a very popular berry. It is low in calories but high in fiber, vitamin C and vitamin K.

2. Blueberries are the King of Antioxidant Foods

Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer (2Trusted Source3Trusted Source).

Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables (4Trusted Source5Trusted Source6Trusted Source).

The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids.

One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects (7Trusted Source).

Blueberries have been shown to directly increase antioxidant levels in your body (8Trusted Source9Trusted Source).

SUMMARYBlueberries have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries’ antioxidant with the greatest impact.

3. Blueberries Reduce DNA Damage, Which May Help Protect Against Aging and Cancer

Oxidative DNA damage is an unavoidable part of everyday life. It is said to occur tens of thousands of times per day in every cell in your body (10).

DNA damage is part of the reason we grow older. It also plays an important role in the development of diseases like cancer (11Trusted Source).

Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA.

In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% (12Trusted Source).

These findings agree with smaller studies that use either fresh or powdered blueberries (13Trusted Source14Trusted Source).

SUMMARYSeveral studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer.

4. Blueberries Protect Cholesterol in Your Blood From Becoming Damaged

Oxidative damage is not limited to your cells and DNA.

It is also problematic when your “bad” LDL cholesterol is oxidized.

In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process.

The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. This makes blueberries very good for your heart (15Trusted Source).

A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese (16Trusted Source).

Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol (17Trusted Source).

SUMMARYThe antioxidants in blueberries have been shown to reduce a predominant risk factor for heart disease by preventing oxidative damage to “bad” LDL cholesterol.

5. Blueberries May Lower Blood Pressure

Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease.

In an eight-week study, obese people who had had a high risk of heart disease noted a 4–6% reduction in blood pressure after consuming 2 ounces (50 grams) of blueberries per day (18Trusted Source).

Other studies have observed similar effects — especially for postmenopausal women (19Trusted Source20Trusted Source).

SUMMARYRegular blueberry intake is tied to lower blood pressure in numerous studies.

6. Blueberries May Help Prevent Heart Disease

While eating blueberries may lower blood pressure and oxidized LDL cholesterol, it’s important to keep in mind that these are risk factors — not actual diseases.

It would be much more informative to know whether blueberries help prevent hard endpoints like heart attacks, which are the world’s leading cause of death (21Trusted Source).

A study in 93,600 nurses found that those with the highest intake of anthocyanins — the main antioxidants in blueberries — were at a 32% lower risk of heart attacks compared to those with the lowest intake (22Trusted Source).

Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk.

More studies are needed before any claims can be made.

SUMMARYSome evidence indicates that eating fruits rich in anthocyanins — such as blueberries — is associated with a reduced risk of heart attacks.

7. Blueberries Can Help Maintain Brain Function and Improve Memory

Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function.

According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence (23Trusted Source24Trusted Source).

They appear to benefit aging neurons, leading to improvements in cell signaling.

Human studies have also yielded promising results.

In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function (25Trusted Source).

A six-year study in over 16,000 older individuals found that blueberries and strawberries were linked to delays in mental aging by up to 2.5 years (26).

SUMMARYThe antioxidants in blueberries seem to benefit your brain by aiding brain function and delaying mental decline.

8. Anthocyanins in Blueberries May Have Anti-Diabetes Effects

Blueberries provide moderate amounts of sugar compared to other fruits.

One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange (1).

However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control.

Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects occur with both blueberry juice and extract (27Trusted Source28Trusted Source29).

In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity (30Trusted Source).

Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently two of the world’s biggest health problems.

SUMMARYSeveral studies demonstrate that blueberries have anti-diabetes effects, improving insulin sensitivity and lowering blood sugar levels.

9. May Help Fight Urinary Tract Infections

Urinary tract infections (UTIs) are a common problem for women.

It is widely known that cranberry juice can help prevent these types of infections.

Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice (31Trusted Source).

These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder.

Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries (32Trusted Source).

SUMMARYLike cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of your bladder, which may help prevent UTIs.

10. Blueberries May Reduce Muscle Damage After Strenuous Exercise

Strenuous exercise can lead to muscle soreness and fatigue.

This is driven partly by local inflammation and oxidative stress in your muscle tissue (33Trusted Source).

Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance.

In a small study in 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises (34Trusted Source).

SUMMARYOne study suggests that blueberries may aid muscle recovery after strenuous exercise, though more research is needed.

The Bottom Line

Blueberries are incredibly healthy and nutritious.

They boost your heart health, brain function and numerous other aspects of your body.

What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen.

No Bake Blueberry Coconut Bars



These bars are made up of three complementary layers: there’s a crumbly, no-bake ‘shortbread’ crust, followed by a rich coconut creme layer, which is then topped with a juicy, no-cook blueberry chia jam. The combination is truly heavenly, especially since this is a lighter dessert that won’t weigh you down. These bars are a definite, universal crowd pleaser.

Yield: 16 square bars


For the blueberry chia jam
  • 3 cups frozen blueberries — thawed (do not use fresh, non-frozen blueberries for this recipe)
  • juice of 1 small lemon
  • 3 tablespoons maple syrup
  • 3 tablespoons chia seeds
  • 3 tablespoons chia meal (ground chia seeds)
for the shortbread
  • ¾ cup gluten-free rolled oats
  • 12 Medjool dates — pitted and soaked in hot water for 10 minutes
  • 12 Medjool dates — pitted and soaked in hot water for 10 minutes
  • ¾ cup coconut flour
  • ¼ cup melted coconut oil
  • 1 tablespoon lemon juice
  • pinch of sea salt
for the coconut creme
  • 1 can full fat Thai coconut milk — refrigerated overnight to separate fat from water
  • ½ cup unsweetened dried shredded coconut
  • 2 tablespoons maple syrup
  • splash of vanilla extract


to make the blueberry chia jam
  1. Thoroughly mix all the ingredients in a medium bowl.
  2. Cover and refrigerate for a few hours or overnight, until the chia seeds have bloomed and the mixture resembles a jam-like consistency.
  3. Mash the berries partially with a potato masher, leaving plenty of them whole.
to make the shortbread
  1. Put the oats in a food processor and grind them into a flour.
  2. Drain the dates and add them to the food processor, along with the rest of the ingredients.
  3. Process until you have a well-combined dough that sticks together when pressed between your fingers.
  4. Prepare an 8″ x 8″ baking dish by lining it with parchment paper, extending the paper up the sides of the dish.
  5. Press the shortbread into the bottom of the dish in an even layer. Set aside.
to make the coconut creme
  1. Scoop the separated coconut fat from the top of the can of coconut milk into a food processor (use the leftover coconut water in smoothies, soups, porridges or lattes).
  2. Add the shredded coconut, maple syrup and vanilla extract to the food processor and process until well combined.
  3. Be careful not to over-process, as the coconut fat can separate and ‘curdle’.
to assemble the bars
  1. Spread the coconut creme over the shortbread in a thin, even layer.
  2. Take the blueberry jam our of the refrigerator and spread it on top of the coconut creme in another even layer. Place the dish into the refrigerator for a few hours or overnight, for the shortbread and coconut layer to set.
  3. Once the shortbread and the coconut layer have set, lift out the bar from the dish onto a cutting board, using the extended edges of the parchment paper.
  4. Cut into 16 squares or any size/shape of choice. Keep refrigerated.

Events ahead:

  • Saturday Market – The Old Packhouse Market Kerikeri (Every Saturday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice blocks
  • Sunday Market – The Old Packhouse Market Kerikeri (Every Sunday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice block

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