Puerto Vallarta, Mexico – Out of all the different types of berries in the world blueberries top my list every time! I’m sure if you are not already in love with them you soon will be too. These amazing purple superfoods contain potent polyphenol and antioxidant properties that have various health benefits including beautify the skin and anti-aging. Who wouldn’t love that!?
So, what are polyphenols? Polyphenols are natural chemical compounds that plants produce to protect themselves from other organisms and UV light radiation.
Polyphenols, also known as phytochemicals, are synthesized solely by plants and elicit strong antioxidants properties, more than Vitamin C. Blueberries contain many plant phytochemicals in particular anthocyanins.
Surprisingly, the anthocyanins found in blueberries, which contributes to the deep blue/purple colors of this fruit, can assist in the prevention of damage caused by UV radiation.
As a result of the high concentration of anthocyanins found in the blueberry the signs of photo-aging (sun damage) can be diminished, and thereby helps to restore skin’s youthfulness and suppleness, as well as aid in the prevention of fine lines and wrinkles.
But wait… there’s more! Due to the high polyphenol components that exist within these amazing berries, they are also very high in free radical neutralizing antioxidants. Free radical or oxidative damage/stress is one of the major causes contributing to premature aging, wrinkles, dry skin and age spots, and components found within the blueberries have been shown to be highly effective in reducing this damage.
One of the mechanisms involved in this reduction of oxidative damage is due to the blueberries ability to reduce inflammation as the polyphenols cause an anti-inflammatory response in the body and skin, as a result it is proven that the antioxidant activities of blueberries are effective in controlling inflammation.
Yet another beauty benefit of blueberries is due to its high fiber content. Blueberries are so high in fiber that one cup provides 14% of the total dietary intake required for the day, to assist with healthier skin appearance via the digestive system.
In particular, the fiber found in blueberries helps to expel yeast and fungus from your body through the digestive tract, preventing them from being excreted through the skin which may otherwise result in acne, spots, and rashes. In effect, blueberries can help to clear and smooth the skin, as well as preventing irritants from causing an inflammatory response. Lastly, you may be delighted to hear that blueberry contain resveratrol. Most publicity on resveratrol is regarding grapes and red wine, however these little purple berries also contain resveratrol!
So many reasons to ingest this powerful berry! It is a very good source to get many health and beauty nutrients into your daily diet, with its countless beauty benefits as it has anti-aging, anti-inflammatory, antioxidant, and antimicrobial properties, as well as pro-beautifying properties!
To best enjoy the optimal nutritional benefits from this blue powerhouse, be sure to choose the freshest blueberries possible. Look for ripe, plump, smooth skin and deep blue blueberries that have a slight dusting of gray on the surface.
If the blueberry is too firm or has some red, green or white, then it is not fully ripened and will not only taste tart but it will also not boast the nutritional values we are after. Once you choose your ripened blueberries, be sure to store them in a breathable container in the fridge, and pick out any that look too soft or moldy to prevent the rest from spoiling.
Tip: do not wash the berries until you are ready to eat them, otherwise they can turn to mush.
Enjoy this delicious blueberry breakfast, snack or dessert idea, and reap the beautifying benefits!
Beauty Bomb Blueberry Chia Pudding
Serves 2
5 Tablespoons Chia seeds
1 Cup unsweetened coconut cream or milk (or other nut milks)
1 Cup of fresh or frozen Blueberries
1 Tablespoon raw honey, agave or coconut sugar
¼ Teaspoon cinnamon or other spices of choice
1 Teaspoon vanilla essence
Top with any fresh fruit or frozen berries
Directions:
Blend the blueberries with your choice of plant milk, the sweetener, cinnamon and vanilla essence for about 10 seconds. Place the liquid into a sealable small bowl or container, and whisk in the chia seeds, ensure to mix well to reduce clumping together. Leave for 5 mins and then mix again to ensure smooth pudding.
Cover and leave in the refrigerator for a few hours to thicken (overnight is best). If you like your chia pudding thicker add in another tablespoon of chia seeds and mix in well and leave for a few hours more, or if you like it thinner add in more plant milk and mix well.
Top with your favorite fruits; fresh or frozen berries are great options. Enjoy for Breakfast, Snack or a healthy Dessert option.
Lonneke Botello Hernandez is a Clinical Nutritionist and Personal Trainer. With over eleven years of clinical experience, she has helped countless people to enhance and improve their long term health and wellbeing naturally, from weight loss to reducing disease and illness. She is offering an Antiaging Beauty Nutrition Class on Wednesday February 2, 2022. There are limited spaces available, contact her via the Aslon Antiaging Clinic Facebook page or website to reserve your spot TODAY!