Why So Berry Blue?
With autumn being in full swing, maybe you’re just hanging up your pail from a fun season of berry gathering or strolling through the store noticing all the freshly picked blueberries. Either way, blueberries are a potent berry loaded with antioxidants providing numerous, health benefits. From reducing DNA damage and boosting insulin sensitivity to moderating inflammation and curbing high, blood pressure, blueberries are a nutritious addition to one’s diet.1
Whether wild, fresh, or frozen, these blue, super berries pack quite a punch. However, to maximize their potency, there is a special (and delicious) nutrition hack one can employ. Part of the blueberries’ horsepower derives from a class of antioxidants called anthocyanins which give blueberries their blue color.2,3 Particularly, cynanidin-3-glucoside (C3G) is responsible for raising insulin sensitivity and offering a host of other metabolic benefits.4
However, the human body has a quite a bit of trouble up-taking anthocyanins on their own – meaning most of their effects are diminished. Luckily though, there is a solution! Insert casein. Casein is a type of protein that comprises up to 80% of the protein found in milk. Its molecular structure, interestingly, acts as a transport carrier for anthocyanins to be absorbed into the bloodstream during digestion.5
In a study done using rats, casein actually increased anthocyanin absorption between 1.5 and 10.1 times!5 How can one implement this information into their diet? One option is to blend blueberries with a casein supplement into a smoothie or simply add blueberries to your morning yogurt or your favorite cereal with milk. So, the next time you’re eyeing that yogurt parfait, know there is a unique health benefit to it. (Just watch out for the added sugar!)
Michael Hollinger: PT Tech, CPT
13 SEPTEMBER 2021
