More Sonoma Diet Powerhouse Foods: B is for Bonanza - Part Two

Blueberries were rated #1 in antioxidant power among 60 fruits and vegetables analyzed by researchers at Tufts University. The blue-red pigment found in blueberries comes from anthocyanins. These antioxidant phytonutrients neutralize free radicals which damage collagen.



Free radical damage contributes to many of the visible and invisible signs of aging, from wrinkles to cataracts to heart disease and cancer. Anthocyanins boost the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix. Blueberries contain 38% more anthocyanins than red wine.



One cup of blueberries contains only 81 calories yet a high dose of vitamin C (32% Daily Value) and manganese (20%).



That brings us to the last of the “B” Sonoma Diet powerhouse foods: Broccoli. Broccoli was first grown in Italy, so it’s not surprising to find it a very important part of the Mediterranean diet, as well as the Sonoma Diet which derives from the Mediterranean style of eating.



What is surprising about broccoli is the health punch it packs. One cup of steamed broccoli contains about twice the recommended Daily Value of vitamins C (206%) and K (194%). It also contains 45% DV of vitamin A.



Broccoli is one of the best non-dairy sources of calcium (10%), but unlike dairy sources, broccoli contains no saturated fat. It is also a good source of dietary fiber (19% DV).



Broccoli is a deluxe detoxifier, clearing away potentially carcinogenic toxins and even inhibiting tumor growth. Broccoli is a potent cancer fighter and heart protector.



You get all this for only 43 calories a cup!



Tags: blueberries, broccoli, The Sonoma Diet