Blueberries are small but highly nutritious berries. They taste amazing. According to Ayurveda, they’re perfect for summer (Pitta season) because they cool the body and fall under the Pitta pacifying diet. The health benefits of blueberries and their Ayurvedic properties are quite remarkable. Read more, and take advantage of seasonal fresh blueberries with the following blueberry recipes for summer.
Blueberries have a good source of fiber (approximately 14% of daily fiber) and are low in calories. Among all fruits and vegetables, blueberries have the highest antioxidant capacity. Blueberries contain flavonoids and phytochemicals that possess antioxidant properties. They also contain anthocyanins which play an important role in weight loss, diabetes and insulin sensitivity.1
Regularly consuming the nutrients contained in blueberries may decrease the risk of cardiovascular disease, neurological conditions like Alzheimer’s disease, high blood cholesterol and cancer.2 They are also proven to combat insulin resistance that has been linked to obesity and diabetes.3 In a study of rats that dined on a diet of blueberries, the rats ended up with reduced liver mass and lost abdominal fat as well.4
Blueberries in Ayurveda
Blueberries are Kashaya Rasa which means they have an astringent taste and pacify Pitta dosha. This property is used for wound healing and for reducing blood sugar levels. The Pitta pacifying property makes blueberries ideal for summer. It provides a cooling sensation to the body and is beneficial for the eyes which are associated with Pitta dosha. The most common way of consuming blueberries is in their fresh, whole form. They can be consumed along with other fruits and vegetables as well.
Learn more about the Pitta pacifying diet.
Blueberry Recipes For Summer
Fresh Blueberry Yogurt
Blueberries and fresh homemade yogurt bring out the best in each other. The high fiber content of the berries (almost four grams per cup) bolsters the healthy probiotic bacteria found in freshly made yogurt which, when homemade, is Pitta pacifying, helping it survive the perilous journey through the digestive tract. Once in the gut, the probiotics help the body absorb the soluble fiber of the blueberries.
3 1/2 cups blueberries
2/3 cup freshly made yogurt
2 1/2 Tbsp honey
1 Tbsp lemon juice
grated coconut, pistachios, pumpkin seeds (optional)
Place all ingredients in a food processor and blend until smooth. Top with grated coconut, pistachios or pumpkin seeds.
Blueberry Mint Smoothie
2 cups blueberries
1 kiwi, peeled and sliced
3-4 large mint leaves, finely chopped
1 cup coconut water
Put all ingredients in a blender and mix it up. Add honey if required.
Blueberry Cucumber Salad
2 cups (1 pint) fresh blueberries
2 Tbsp thinly sliced scallions
2 Tbsp olive oil
1 Tbsp lime juice
½ cup coarsely chopped cilantro or parsley leaves, loosely packed
¼ teaspoon salt
1/8 teaspoon black pepper
Peel cucumber and cut into thin slices. In a large bowl, toss the cucumber, blueberries, scallions and cilantro together. In a separate small bowl, whisk the olive oil, lime juice, cilantro, salt and pepper. Pour over the cucumber mixture and toss to combine.
Blueberries and cucumbers? Isn’t that poor food combining?
According to Ayurveda, both blueberries and cucumbers have cold potency. The fruit which is a must to have alone is melon. Ayurveda clearly defines that certain diets and its combinations, which interrupts the metabolism of tissue, which inhibits the process of formation of tissue and has the opposite property to the tissue are called Viruddha Anna or incompatible foods. Since blueberries and cucumbers are the same in potency, they can be eaten together.
Blueberries are laden with high medicinal value. Include them in your summer diet often!
1 Routray, Winny, and Valerie Orsat. “Blueberries and Their Anthocyanins: Factors Affecting Biosynthesis and Properties.” Comprehensive Reviews in Food Science and Food Safety. Blackwell Publishing Inc, 25 Oct. 2011. Web. 20 June 2017.
2 Finnigan, Lexi. “Blueberries May Help Prevent Alzheimer’s, New Research Suggests.” The Telegraph. Telegraph Media Group, 13 Mar. 2016. Web. 20 June 2017.
3 Woznicki, Katrina. “Blueberries May Help Improve Insulin Sensitivity.” WebMD. WebMD, 17 Sept. 2010. Web. 20 June 2017.
4 Relations, Shantell Kirkendoll, UMHS Public. “Study Suggests Health Benefits in Blueberries.” University Record, University of Michigan, n.d. Web. 20 June 2017.